We’ve all heard about the controversial debate about whether vitamins actually promote you health, but the fact is throughout our busy days there are a lot of nutrients we miss out on each meal. In a perfect world with a perfectly healthy diet we would be able to consume all of the important nutrients our body needs. However, this is not always realistic, therefore there is a balance to be found between the ingredients we find in our food and the supplements we take to accompany the lack of vitamins in our meals. Of course the saying, “too much of one thing is never good,” holds true in this situation as well. Too many vitamins can have the reverse effect to the point that they are actually unhealthy for your body. Here is a guide for how to choose the right vitamins and supplements.

Daily multi-vitamins that contain folic acid are the best basic all around vitamin. Folic acid has a huge list of healthy benefits, especially for women who are pregnant or trying to get pregnant. Dark greens such as spinach and asparagus contain a lot of folic acid naturally.

Oil supplements are another way to get essential nutrients. Flaxseed oil and fish oil contain the heart healthy omenga-3 fatty acids. Salmon, an oily fish, is a great source of this naturally, however you do need to be careful about mercury content in both salmon and fish oil supplements.

All vitamins and supplements should only be taken in moderation and as complements to your daily diet. You should always make sure you thoroughly research the vitamins and oils you plan to take before you start. Making an appointment and talking to your doctor is a great place to start this research, they will know more about the health benefits and risks of taking things like coconut or mineral oil capsules. They can also make suggestions for easy ways to alter your diet so that you consume all of the important nutrients that your body needs naturally.