Vitamins, family style: What to take when

Just because you take various amounts of vitamins or even a multi supplement, does not mean that it is good for you. One size does not fit all. You make need a supplement that maybe your husband or child should avoid.

For your Pre-Teen or your Teen, they need calcium and lots of it. "You get one chance in your lifetime to build a strong skeleton — and that time is adolescence," says Roberta Anding, RD, a spokesperson for the American Dietetic Association. But kids typically get far less than the daily 1,300 mg of calcium they need. Teens should try this: "Teens often skip milk in favor of soda and juice, so limit sugary drinks to one a day," says Malena Perdomo, RD. Serve milk at every meal or stock up on calcium-rich snacks like low-fat yogurt or string cheese. What else do they need? How about Iron. Iron is an essential nutrient. Kids with a deficiency are 2 ½ times more likely to have low math scores. Girls, who lose iron during their periods, need 15 mg daily; boys need 11 mg. Teens should try this: Give your teen a morning boost with fortified breakfast cereals; most pack 4 to 8 mg of iron per serving. To help absorption, pair high-iron foods with ones rich in vitamin C, such as black beans (a great vegetarian source of the mineral) and bell peppers.

So what should you parents take? How about Vitamin D. Increasing numbers of studies suggest that it can reduce your risk of several cancers by 30 to 50% and lower your risk of death from any cause. Yet up to 74% of Americans don't have optimal blood levels of the vitamin. Food Or Supplements? Supplements. Your body produces D from sunshine, but if you live in the northern United States, the sun isn't strong enough in the winter for you to synthesize adequate amounts. Vitamin D is found naturally in few foods. Try This: Take up to 1,000 IU per day and look for D3 — the kind skin makes from sunlight. But you should probably re think taking Folic Acid This vitamin seems like such a do-gooder: It helps prevent birth defects, and studies suggest that it could help adults lower heart disease risk. But recently, researchers raised the possibility that excess folic acid may increase the danger of colon cancer. Answers aren't in, but some experts say that only women of childbearing age should take 400 mcg daily — the amount in most multivitamins. Other healthy adults should pick one with lower amounts. Put beans and dark green veggies high on your shopping list: One cup of cooked lentils contains nearly 100% of your day's folate requirement.

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