It would be nice – and convenient if we got all the vitamins we needed for optimal health simply from eating. Even the Recommended Daily Allowance (RDA) levels prescribed for vitamins are not designed for maintaining optimal health. So, to keep our bodies and minds in tip-top shape, which vitamins should we take and how much should we have?

Nutritional supplements from capsules can be better absorbed by the body than the same nutrients from food. That makes a multi-vitamin a great addition to a healthy diet. Many multi-vitamins are pre-packaged, with the ingredients and dosage already determined. But it is important for you to determine what supplements you need and how much is a healthy amount for you. Some professionals consider the RDA to just maintain the basic requirements of vitamins needed and recommend taking beyond the daily allowance. Before doing so, consult your physician.

Some key vitamins and supplements to consider are: selenium which is part of our body`s major antioxidant enzyme called glutathione peroxidase. It is proposed that the higher the blood or tissue level of selenium, the less likely you are to develop abnormal cell growth.

Vitamin A promotes white blood cell production and regulates cell growth to enhance immunity. Vitamin A is found in beta-carotene from fruits and vegetables, and retinal in animal products like milk. Preformed A can be toxic at levels above 10,000 IU (Individual Units). Stick to 2,300 IU per day.

Vitamin C helps your body make collagen which builds healthy bones, teeth, gums and blood vessels. It can also shorten the life of a cold. Take 250 – 500 mg per day.

Vitamin B12 helps keep nerve cells and red blood cells healthy. If you are over 50, be sure to include B12 supplements in your diet because you may have trouble absorbing this vitamin from the foods you eat. There have been no adverse affects reported for taking high doses of B12. Start at 24 micrograms per day.

Vitamin B6 makes normal nerve cell communication possible, however doses over 100 mg   per day are associated with nerve damage.

Folate taken at 400 micrograms per day promotes and sustains new cells that maintain your body’s DNA. This could help prevent cancer. Folic acid is now added to flour, cornmeal, pasta and other grain products. It is extremely important for those who are pregnant or trying to get pregnant.

After considering what you need and how much you are presently getting from the foods you eat, take your list to your doctor and get a plan for implementing a multi-vitamin or supplemental vitamins to your meals. When taken at meals you are less likely to have an upset stomach. Food also helps your body absorb supplements.

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