- 1). Take supplements for whatever vitamins you feel are missing in your diet. For instance, if you're not getting much dairy or vegetables in your diet, consider a vitamin A supplement; if you're not consuming much citrus, a vitamin C supplement may be helpful.
- 2). Always consult the recommended daily allowances (RDA) for the various supplements you're taking. For each vitamin, the FDA has determined a safe amount to consume daily. Going too far above this amount can have negative health effects, especially for the fat-soluble vitamins like A, D, E and K, which can build up in the system. More than five times the RDA of vitamin A, for instance, can cause liver damage and blurred vision; on the other hand, it takes 200 times the RDA of a water-soluble vitamin like B before negative health effects are noticed.
- 3). Make sure that the combined values of a multivitamin and a vitamin supplement (if you're taking both) don't exceed the RDA. Check the label on the back of the multivitamin and add this value to the amount of the supplement you're taking.
- 4). Consult a doctor or dietician if you experience negative side effects that you think might be associated with your vitamin intake. Also, if you're taking any prescription medications, consult with your doctor to ensure that the vitamins won't interact negatively with the drugs you're taking.
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