Vitamin B-12 Vitamin D Long-chain omega-3s - eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) Iron Iodine Calcium Zinc

Ask about a supplement of around 200–300 mg a day.

For instance, taking antioxidant vitamins can interfere with chemotherapy. St. John’s Wort can break down medicines like anti-depressants or birth control, making them less likely to work. Never swap a prescribed medication out for a supplement without first consulting your doctor. A supplement may claim to cure the condition you are taking medicine for, but it may only address certain causes. For instance, iodine will only help with a thyroid condition if the condition was caused by iodine deficiency. Your doctor can order a blood test to help determine what vitamins and nutrients you are deficient in so you know what you should be supplementing. [4] X Expert Source David Nazarian, MDDiplomate, American Board of Internal Medicine Expert Interview. 26 March 2020.

For instance, too much vitamin A can cause birth defects and can damage your liver and bones. Overdosing on iron can cause nausea, vomiting, and liver damage.

Sardines are an excellent source of calcium. Calcium-fortified products, like fortified orange juice, can also take care of your calcium needs. Aim for 1,000–1,200 mg of calcium a day, and don’t exceed 2,000 mg.

Folic-acid fortified cereal is not difficult to find. Try to get 400 mcg a day, and don’t exceed 1,000 mcg.

If you’re a vegetarian, you will have to be more careful about absorbing iron, as your body stores less of the iron in plants. Eat iron-rich vegetables alongside foods rich in vitamin C. [9] X Research source Get 8 mg a day of iron, and don’t ingest more than 45 mg.

While supplements can provide you with some of your omega-3 needs, you can only get ALA long-chain omega-3 fatty acids from foods.

Animal products will provide you with more preformed vitamin A, while vegetables contain more provitamin A. Aim for about 700 mcg, and don’t exceed 3,000 mcg.

Aim to get about 1. 5 mg a day, and don’t go over 3000 mg.

Mushrooms are a great source of vitamin D, especially if you let them sit in the sunlight for 20 minutes before cooking them. [15] X Research source Of course, you can also get vitamin D from exposure to sunlight—and you should! Don’t take in more than 4,100 IU of artificial vitamin D supplements.

Go for about 15 mg of vitamin E, and do not exceed 1000 mg.

Add ground flax seed, turmeric, ginger, spirulina, or other nutritional supplements to your smoothie. Try blending 1⁄2 cup (120 mL) of yogurt and almond milk, 2 cups (470 mL) of avocado and spinach, 1 tablespoon (15 mL) of maple syrup, 1 tablespoon (15 mL) of almond butter, and 1⁄2 cup (120 mL) of ice for a filling and delicious smoothie. 1 cup (240 mL) of frozen blueberries, a banana, 1⁄2 cup (120 mL) of milk, and 1⁄2 cup (120 mL) of peanut butter with 1 tablespoon (6. 6 g) of flaxseed is another great combination. You can make smoothies fresh for maximum nutrients, but if you’re in a rush you can buy pre-made smoothies at many convenience and grocery stories.

Put a small handful of spinach leaves on your plate, drop 5-6 cherry tomatoes on top, and drip a little olive oil and vinegar on them – just enough to wet the leaves. Mix honey, olive oil, apple cider vinegar, salt, and pepper together, and pour it over lettuce and apple slices. If desired, add slivers of fennel.

Anchovies add an umami flavor to everything from sauce, soup to salad dressing. Throw them in the pan while you’re cooking meat, vegetables, or tofu—they’ll melt away to pure flavor. Sardines add a mild, rich layer of texture and flavor to sandwiches, sauces, and composed salads.

Try to swap whole grains for all your wheat products. Fermented milk products like plain yogurt and kefir are generally more nutritious than plain milk products. Drink juices and smoothies instead of soda when you want a sweet beverage. However, watch how much you drink! Although they have nutrients, juices and smoothies also contain sugars, so you need to limit how much you drink.