How to take supplements the right way

In a perfect world, you'd be able to get all of your vitamins and minerals from the foods you eat. But in the real world, that's not always possible.

Sometimes taking an additional vitamin or mineral supplement is important for good health. For example, taking calcium supplements is often recommended after menopause to protect against osteoporosis and the risk of fractures.

If supplements are a part of your diet, it's important to take them correctly. Here's how to be supplement smart:

Know the risks. One study found that about 40% of older adults taking a supplement took more than the recommended daily amount. Some vitamins and minerals can be flushed through the body quickly without serious harm if you take too much. But getting too much of other nutrients can be dangerous.

Taking too much vitamin A, for instance, can lead to dizziness, nausea and other symptoms. Too much vitamin D can cause unhealthy levels of calcium in your blood, which can lead to nausea, vomiting and fatigue. An overdose of iron can cause digestive issues.

Stay under the limit. Medical experts have set a tolerable upper intake level (UL) for some vitamins and minerals. The UL is the highest amount of a nutrient you should take and includes the amount you get from both food and supplements. To be safe, try to stay under the UL for any nutrient.

Check with a professional. Ask your healthcare team before starting any vitamin or mineral supplement. Some supplements interfere with medicines and even with each other, so ask about potential interactions.

Share the details. When you meet with your healthcare team, bring the bottles your supplements come in. Then care team members can read the ingredient list and check for interactions.

Check the labels. Supplements should be marked USP verified. That's how you know the supplements meet strength, quality and purity standards. Also check the expiration date. Vitamins and minerals can become less effective over time.