La Dolce Vita(mins)
Vitamin C
You know vit C protects against infection, but it's also vital for the formation of collagen – a protein necessary for growth and tissue repair.
RDI*: 45mg. Nutrition Australia advises limiting supplements to 1000mg/day – higher doses may cause diarrhoea or kidney stones.
Get this much from: 1 cup OJ or 1 kiwifruit or 1/2 cup capsicum or 1/2 cup broccoli. There's no harm in taking a supplement on top of eating C-rich foods – your body can excrete what it doesn't need.
You oughta know: Consuming C ups your iron absorption from plant foods sixfold.
Calcium & vitamin D
These two are a power couple – calcium strengthens bones and vitamin D is essential for calcium absorption.
RDI (calcium): 1000mg/day 2AI** (vit D): µ5g
Get this much calcium from: 2 cups milk + 200g yoghurt + 1 cup cottage cheese.
Get this much vit D from: Sunlight. How much sun you need ain't simple... The Cancer Council says fair-skinned peeps only need a few minutes of summer sun most days of the week on non-sunscreened face, arms and hands. During winter, in southern parts of Oz, people need 2 to 3 hours over a week. You also get 3µg of D per 50-100g of egg yolk, salmon or tuna.
You oughta know: is critical to preventing osteoporosis, but science shows exercise is even more important.
B-complex vitamins
Like those PJ-wearing bananas, the Bs work as a close team. They boost metabolism, maintain the nervous system, keep skin and muscles healthy and more...
RDIs: Deficiencies in most B vitamins are rare, but think about your consumption of B6 (you need 1.3mg/day, and deficiencies can occur in those who smoke, booze it up or take the pill); B12 (you need 2.4µg but it's only in animal products so vegetarians are at risk of deficiency); and folate (you need 400µg but deficiencies are common in those who don't eat their fair share of fruit and veg).
Get 'em from: Dairy and eggs are chock-full of B12, and meat and fish are good bets because they contain B6 and B12. Vegos and vegans: it's best you take a B-complex supplement. Find folate in wheatgerm, wholegrain foods such as rolled oats, and a lot of fruit and veg – especially leafy greens and bananas (which also contain B6). Folate-rich foods contain at least 30µg per 100g.
You oughta know: It's well worth taking a B supplement to avoid a folate deficiency – a study by Chonnam National University Medical School in Korea found folate-deficient oldies were almost 3.5 times more likely to develop dementia.
Iron
Iron is an essential mineral in all body cells, and it helps transport oxygen around the body. Always tired? Symptoms of iron deficiency anaemia include fatigue.
RDI: 18mg. Don't go beyond 45mg – high doses may cause organ damage and promote inflammatory problems like arthritis.
Get this much from: 100g red meat + 2 slices wholegrain bread + 1 serve cereal + 1 egg + 2/3 cup legumes + handful cashews + 2/3 cup broccoli (um, yeah, you'd be hard-pressed to get more than 45mg from food). Don't think you can make 18mg? Take a mutlivitamin for insurance, especially if you're vego – plant-derived iron's harder to absorb.
You oughta know: Men are less likely to be iron deficient and should avoid supplements.
Omega-3 fatty acids
They've got unpronounceable names, so we prefer the abbreviations of these unsaturated fats: ALA (from plant sources), EPA and DHA (both from marine foods). Studies have shown that omega 3s may protect against everything from Parkinson's to dementia, depression and heart problems.
0.8-1.3g from plant forms and 90-160mg from marine forms. Fish oil capsules contain a mix of EPA and DHA, so don't sweat the details.
1/4 cup walnuts contains 2.3g ALA; 1/4 cup linseeds contains 7g ALA. If you eat at least two fish meals per week, you probably don't need a supplement.
Freeze capsules and take them with meals to prevent burping up that ewww-yuck fishy flavour.
Editorial content courtesy of Women's Health