Nutritional supplements

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    Dietary supplements: Skip megadoses

    If you want to take a vitamin-mineral supplement, look for one that provides about 100 percent of the Daily Value (DV) of all the vitamins and minerals. Taking more than the recommended daily values (DVs) can increase your risk of side effects. Children are especially vulnerable to overdoses of vitamins and minerals.

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    Vitamin D: Essential with calcium

    You know calcium is important for bone health. Make sure you're also getting enough vitamin D, which helps your body absorb calcium. Foods rich in vitamin D include fatty fish, such as salmon, trout, and tuna. Other food sources are mushrooms and eggs. Milk, some cereals, orange juice, and other foods and drinks are fortified with vitamin D. You can also get vitamin D from sun exposure.

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    Flaxseed for breakfast?

    Flaxseed is high in fiber and omega-3 fatty acids. Adding flaxseed to your diet may help reduce your total cholesterol and LDL ("bad") cholesterol levels. Add a spoonful of ground flaxseed, available at grocery stores and health food stores, to breakfast cereal or bake it into muffins.

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    Flaxseed best when ground

    Flaxseed is high in fiber and omega-3 fatty acids, as well as phytochemicals called lignans. Flaxseed may help lower total and LDL (or "bad") cholesterol levels, which may help reduce the risk of heart disease. To get the most benefit from flaxseed, choose ground over whole. Your body is better able to digest ground flaxseed.

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    Calcium and calcium supplements: Achieving the right balance

    Considering calcium supplements? First figure out how much calcium you need. Then weigh the pros and cons of supplements.

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    Calcium supplements: When should they be taken?

    Timing matters when it comes to calcium supplements. Find out what factors affect when you should take calcium.

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    Do the benefits of vitamin C include improved mood?

    You know the benefits of vitamin C include combating colds. But did you know that vitamin C might also help improve your mood?

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    Vitamin D deficiency

    What are the risks of too little vitamin D?

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    Are you getting enough calcium?

    If dairy foods are off the menu, how can you be sure you're getting enough calcium? Try going green. Broccoli and dark green vegetables, such as spinach, kale, and turnip and collard greens, are good sources of calcium. Also look for calcium-fortified foods, such as soy milk and fruit juices.

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    Calcium: Building better bones

    Calcium is a mineral important for developing and maintaining strong bones. If you don't get enough calcium, you may increase your risk of osteoporosis. Food sources include dairy products, dark green leafy vegetables, fish with soft bones that you can eat, and calcium-fortified foods.

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