Vitamin Supplements: Do You Really Need Them

We’ve been told to “do our squats and take our vitamins” since we were little so that we could maintain healthy, great-looking bodies. The question is, which vitamins are the best for you?

We found an article from by Sarah Wexler explaining the best and worst vitamins for you.

Great for you


Dairy is the main source of calcium, but if you are lactose intolerant or simply going dairy-free — you need to make sure that your body gets the calcium it needs somehow.

An associate professor at George Washington University, Kimberly Robien, PhD, says that a 1,000 milligram supplement of calcium will suffice for dairy avoiders.

Vitamin D

Sarah says that Vitamin D is great for your immune system and to keep your bones healthy. It is also an anti-inflammatory while even fighting some signs of depression.

6 cups of milk contain the essential amount of Vitamin D that you need in a day. If you want to take vitamin D supplements, start with 600 IU.


According to Dr. Hensrud, the director of the Mayo Clinic’s Healthy Living Program, says that it is beneficial for vegans to take a B12 supplement regularly.

Vegans don’t get any B12 in their foods since they are following a plant-based diet, so taking a 2.4 microgram supplement of B12 is a necessary replacement.

Worst for you

Diet Pills

Sarah says that diet pills are EXTREMELY unsafe to take and that the FDA doesn’t even test them before they are placed onto the shelves.

These pills have also been proven to elevate a person’s blood pressure while causing strokes, palpitations, or seizures — just stick to a healthy diet and exercise.

Fish Oils and Omega 3s

Sarah says that these are “dangerous blood thinners,” and Robien further explains that “Most are high in vitamins [A and D] that you can’t eliminate easily, so they could build up and make you sick.”

Instead of taking Fish Oils and Omega 3 supplements, opt for olive oil and fish instead!


Who knew you could get too much iron in your diet? Robien believes that getting too much iron can cause different health problems, including stomach problems, and can even get as severe as liver damage.

Sarah says that “Non­-pregnant women need 18 milligrams per day, which is supplied by one cup of fortified cereal.” No need to stress!

Erica D'Arcangelo is an Internet Marketing Expert and co-owner of Fresh, Healthy & Fit where she is a regular contributor. Erica has been active in the health and fitness industry through spinning, yoga, HITT training and much more over the last decade. She's a fitness enthusiast and has also helped others with healthy living through her own blog.