How to choose nutritional supplements?

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How to choose nutritional supplements?

Use common sense when choosing supplements. If there is no risk of a deficiency in a particular nutrient, a supplement with a basic multivitamin and mineral content will do. The release of drugs containing only individual vitamins is dictated by marketing considerations. Conventional multivitamins contain almost 100% of the RDI for each vitamin and are less expensive.

If you need to increase the intake of minerals, information about their content in the annotation for the drug will help. Most nutritional supplements contain 100% of the RDI for vitamins, but not minerals. Their deficiency is more common than vitamin deficiency, although the opposite is commonly said. For example, in older women in the post-menopausal period, calcium deficiency is one of the main causes of health problems, although it is enough to get 1.0-1.5 mg of calcium per day (alone or in combination with vitamins).
Most dietary supplements are significantly expensive on the market and cost up to 1000% of their cost. Money can be spent on buying high quality products. Proper nutrition in this case will make up for the entire deficiency of essential nutrients. Vitamins of the "highest grade" are no better than conventional ones, just as effective as more expensive drugs.

There is no need to take vitamins, trace elements or minerals in doses above the recommended dietary allowance. The National Academy of Sciences (USA) has developed an RDA for each vitamin and mineral; this rate is different for men, women and different age groups. Since the doses are calculated for both older and younger people, the RDA is convenient for use by older people.

It is believed that the RDI is the amount of vitamins and minerals needed to prevent deficiency. This is nothing more than a myth. The RDN Commission determined the amount of vitamins and minerals needed by the average person, and then increased this figure to cover the needs of 98% of the healthy population. This value is set at a level two to three times higher than human needs, which creates a significant safety margin.

With a “built-in” safety margin, most people do not need to get 100% RDA as determined by the RDA commission. Even fitness and diets do not harm such people's health.