Over the counter (OTC)vitamins and minerals和肠道友好的补品等益生菌increasingly line pharmacy and grocery store shelves. However, a supplement considered “good for you”一个人的差异很大和depend on individual factors like age, sex, health history and lifestyle. It’s important to seek laboratory values and speak with a healthcare professional before trying a new vitamin or probiotic.
That said, here is what to keep in mind for generally healthy individuals:
A WELL-BALANCED DIET IS KEY
If you are consuming a植物前饮食rich in fruits, vegetables,全谷类, legumes, beans, nuts, seeds and瘦蛋白, chances are you’re getting all of the vitamins and minerals you need. In this case, a multivitamin is likely unnecessary — a nourishing diet专注于全食should always be a priority.
OVER-THE-COUNTER VITAMINS
Over-the-counter vitamins can run the gamut from an all-inclusive multivitamin to individual vitamins and minerals, like vitamin C, D, zinc, calcium and B complex, to name a few.
A vitamin supplement may be a good choice if you are deficient or at risk for deficiency for various vitamins and minerals, based on lab results obtained at a doctor or dietitian’s office, your sex, stage in life and/or your lifestyle.
For example, avegetarian育龄的女人可能想have her iron levels checkedperiodically to make sure she’s not deficient, and if she is, speak with her doctor or dietitian about supplementation. Similarly, astrict veganmay need to take a B12 supplement regularly to prevent deficiency, since it’s hard to obtain B12 from vegan foods.
Most individuals may benefit from taking a vitamin D supplement since it’s a common deficiency (especially during the winter months, when we are less likely to be outside and the sunlight is lacking). While it is possible toincrease your vitamin D levels through diet, it’s not found in as many foods. Postmenopausal women at a higher risk for bone loss may also benefit from a vitamin D supplement and there are other cases of vitamin and mineral malabsorption that can result from various gastrointestinal conditions, surgeries or diseases, which can benefit from supplements but call for close monitoring and supervision from a healthcare team.
如果您的饮食不一致或缺少各种食物, a multivitamin may be a good “insurance policy” to ensure your body is getting what it needs while youwork on improving your diet。
PROBIOTIC SUPPLEMENTS
Probiotics are formulations ofhealthy bacteria similar to those found in your gut并可能有助于促进healthy and diverse gut microbiota。肠道是免疫系统，激素产生和消化系统的重要组成部分（它有助于赋予从食物到人体其余部分分解的养分），这就是为什么健康的肠道微生物组如此重要的原因。我们肠道中的细菌从益生元, a type of fiber found in plant foods, to multiply and diversify. What’s more,益生菌在食品中发现like yogurt, sauerkraut and kimchi, which can have direct benefits on gut bacteria as well.
It is not required that you take a probiotic supplement, especially if you’re eating a variety of plant foods and probiotic sources. However, various probiotic supplements have been found to be beneficial in those with certain GI disorders (like IBS), as well as those whose gut bacteria have been compromised bypersistent lack of sleep,stress或服用抗生素。有许多不同的益生菌菌株，但研究最多的是乳酸杆菌，双歧杆菌和糖疗法。如果您决定尝试益生菌补充剂，请查找至少一种也经过第三方测试的菌株。
这些益生菌菌株可能对身体具有不同的好处 - 从便秘和腹泻等胃肠道症状到improving cognitive function。如果您想为特定条件或关注点服用益生菌，这可能会有所帮助see a registered dietitian确定是否存在特定的压力，可能会对您的个人需求有益。
THE BOTTOM LINE
没有一个尺寸适合所有OTC补充剂或益生菌建议。考虑您的饮食整体，以及您是否容易患有某种缺乏症的人口。医疗保健专业人员的进一步测试和指导可以提供重要的个性化指导。
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