The US government recently updated its dietary guidelines to include recommended amounts of certain vitamins and minerals for the prevention of heart disease and cancer.

While it is generally best to get these nutrients from whole foods, some people may benefit from taking supplements to ensure they meet their daily requirements. Here are some of the latest recommendations:.

Vitamin D

Vitamin D is important for bone health, but recent studies have also shown that it may play a role in preventing heart disease and certain types of cancer. The new guidelines recommend that adults get between 800 and 1000 IU of vitamin D per day.

This can be achieved through a combination of sun exposure, fortified foods, and supplements. However, it is important not to exceed the recommended dose, as too much vitamin D can be harmful.

Omega-3 Fatty Acids

Omega-3 fatty acids are found in fatty fish such as salmon, as well as in some nuts and seeds. They have been shown to reduce inflammation and lower the risk of heart disease.

The new guidelines recommend that adults consume at least two servings of fatty fish per week, or take a supplement containing at least 250 mg of EPA and DHA (the two main types of omega-3s) per day. Vegetarians and vegans can get omega-3s from algae-based supplements.

Folate

Folate is a B vitamin that is important for cell growth and development. It has been shown to lower the risk of certain types of cancer, including colon and breast cancer. The new guidelines recommend that adults get 400 micrograms of folate per day.

This can be achieved through a healthy diet that includes leafy green vegetables, citrus fruits, and fortified grains. However, some people may need to take a supplement to reach this level.

Magnesium

Magnesium is important for healthy bones, muscles, and nerves. It has also been shown to lower the risk of heart disease and diabetes.

The new guidelines recommend that adults get between 320 and 420 milligrams of magnesium per day, depending on age and sex. This can be achieved through a healthy diet that includes whole grains, nuts, and leafy green vegetables. However, some people may need to take a supplement to reach this level.

Vitamin B12

Vitamin B12 is important for the production of red blood cells and the proper functioning of the nervous system. It is found primarily in animal products, so vegetarians and vegans may need to take a supplement to ensure they get enough.

The new guidelines recommend that adults get 2.4 micrograms of vitamin B12 per day. This can be achieved through supplementation or by consuming fortified foods such as breakfast cereals and plant-based milks.

Vitamin E

Vitamin E is an antioxidant that helps protect cells from damage. It has been shown to potentially reduce the risk of heart disease and certain types of cancer. The new guidelines recommend that adults get 15 milligrams of vitamin E per day.

This can be achieved through a healthy diet that includes foods such as almonds, sunflower seeds, and spinach. However, it is not recommended to take a supplement containing more than 1000 IU of vitamin E, as it can increase the risk of bleeding.

Calcium

Calcium is important for building and maintaining strong bones. It has also been shown to potentially lower the risk of certain types of cancer. The new guidelines recommend that adults get between 1000 and 1200 milligrams of calcium per day.

This can be achieved through a healthy diet that includes dairy products, leafy green vegetables, and fortified foods. However, some people may need to take a supplement to reach this level.

Vitamin C

Vitamin C is an antioxidant that helps protect cells from damage, and has been shown to potentially reduce the risk of certain types of cancer.

The new guidelines recommend that adults get between 75 and 90 milligrams of vitamin C per day, depending on sex and age. This can be achieved through a healthy diet that includes fruits and vegetables such as citrus fruits, kiwi, strawberries, and bell peppers. However, it is not recommended to take a supplement containing more than 2000 milligrams of vitamin C per day.

Coenzyme Q10

Coenzyme Q10 is a natural antioxidant that helps the body produce energy. It has been shown to potentially reduce the risk of heart disease and certain types of cancer.

The new guidelines do not provide specific recommendations for coenzyme Q10, but some experts recommend a daily dose of between 100 and 200 milligrams. It is not found in significant amounts in food, so supplements may be necessary to reach this level.

Green Tea Extract

Green tea extract is rich in antioxidants known as catechins, which have been shown to potentially reduce the risk of certain types of cancer.

The new guidelines do not provide specific recommendations for green tea extract, but some experts recommend a daily dose of between 250 and 500 milligrams. It can also be consumed through drinking green tea, but supplements may be necessary to reach therapeutic levels.

Conclusion

While it is generally best to get nutrients from whole foods, some people may benefit from taking supplements to ensure they meet their daily requirements for heart health and cancer prevention.

However, it is important to talk to a healthcare provider before starting any new supplement regimen, as some supplements can interact with medications or cause unwanted side effects. Additionally, it is important not to exceed the recommended doses of any supplement, as this can cause harm.

By following these guidelines and working with a healthcare provider, individuals can take steps to protect their health and reduce their risk of chronic disease.