Keep them in a dark, cool, dry place. Avoid bathrooms and other damp spots. Make sure you keep them on a high shelf or in a locked cabinet, out of children’s reach. Some vitamins and supplements Cod liver oil (1 tablespoon) Farmed rainbow trout (3 oz cooked) Sockeye salmon (3 oz cooked) Skim milk fortified with vitamin D (1 cup) Orange juice fortified with vitamin D (1 cup) Breakfast cereals fortified with vitamin D. Bottom line: One of the best ways to get your vitamin D naturally is from the sun. Good sources include milk and fatty fish like salmon and mackerel. The best source of vitamin D is sunlight. Calcium helps build strong bones as a child grows. Good sources include milk, cheese Best Vegan Omega-3 Fatty Acids Supplement: Future Kind Essential Vegan Multi. Best Vegan Prenatal Vitamin: Ritual Prenatal Vitamin. Best Vegan Vitamin D Supplement: HUM Here Comes the Sun. Best If you eat a sound, well-balanced diet, you are likely getting all the vitamins and minerals you need. “Before taking a supplement and expecting a pill to, one, solve high stress levels and, two Vitamins, Minerals, and Supplements: Do You Need to Take Them? Academy of Nutrition and Dietetics eatright.org. Goncalves AC, Portari GV. The B-complex vitamins related to energy metabolism and their role in exercise performance: A narrative review. 2021;36(6):433-440. Angeline ME, Gee AO, Shindle M, Warren RF, Rodeo SA. A dietitian or your family doctor can help you determine how much of specific nutrients you need for your age and gender. 4. Essential micronutrients. Your body needs micronutrients to keep your systems humming. Besides well-known nutrients like vitamin C, calcium, iron, magnesium, and potassium, a good multivitamin will include: All women who might get pregnant or are pregnant need to get 400–800 mcg of folic acid each day from either dietary supplements (most prenatal vitamins have this amount) or fortified foods like many breakfast cereals. 1 Nearly half, or 45%, of all pregnancies in the United States are not planned, 2 so it’s important to make sure you are .

how to get all the vitamins and minerals you need