Yes to both, if you need them. Plan your supplement intake to your needs. In general, a good multi vitamin formula for women is a good idea if you are on a weight loss plan or maintenance plan that keeps your caloric intake restricted. The next key is to track your food and nutrition intake for at least 10 days to establish a reliable pattern. Tracking will show where your food intake is not meeting your recommended vitamins minerals and nutrient daily needs. Add in the percentages your multi vitamin contributes to where your food intake falls short. The remaining vitamin, mineral and nutrient insufficient levels that are unaddressed are what you can add as individual supplements. In my case, my eating plan of a max of 1550 calories will not meet all of my daily vitamin, mineral and nutrient needs. Even with the "complete" multi vitamin, I was still falling short on taking in enough protein, calcium, folate, iron, vitamins B12 (BLOOD TEST SHOWED VERY DEFICIENT), and D. My needs required a multi vitamin for menopausal women, I take an omega 3 fish oil supplement, protein supplement, folate, iron, calcium/D3, and B12 supplements as individual, additions. When I add it all up, accounting for what I normally get from my food intake and the multi vitamin, I now hit 100% of my daily needs. It takes some time and effort to read the nutrition labels, do your tracking and combine the percentages to find where you need to supplement based on your numbers, but it is worth it. Steer clear of taking in more than what you need. Some vitamins and minerals taken in excess can cause harm, and the rest are just wasted because your body casts off what it cannot absorb. You can find out more about issues like proper amounts of vitamins, fat soluble, water soluble and vitamin toxicity at web sites like WebMD.com and your doctor.
The pessimist complains about the wind; the optimist expects it to change; the realist adjusts the sails.
William Arthur Ward
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