Tips to make the most of your vitamins and supplements

Here are some ways to get the most out of your vitamins and supplements, and ensure that they don't go bad before their time.

• Keep all vitamins and supplements in a cool, dry place.
• Like medicines, they lose potency over time.
• As with medicine, avoid hot, humid locations, such as the bathroom and the kitchen near the stove, and keep them in a locked or secure location, out of sight and reach of children.
• Be especially careful with any iron-containing supplements: Iron overdose is a leading cause of poisoning deaths among children.

Many people don't get enough nutrients from their regular diet. For some, vitamin pills and other supplements can provide the nutrients that they are missing. Pregnant women and older adults have special nutritional needs that may require supplementation. If you are currently taking supplements, nutrition experts advise you keep the following tips in mind:

• Avoid megadoses. Choose multivitamin and mineral supplements that provide 100 percent of the recommended daily value rather than a product that contains 500 percent of one vitamin and 20 percent of another. (An exception is calcium; providing 100 percent of calcium in one pill would make it too big to swallow.) Most cases of nutrient toxicity are caused by megadose supplements.
• Beware of gimmicks. So-called natural vitamins cost a lot more than synthetics, but in most cases the synthetic is the equivalent of the natural. And don't be tempted by the addition of herbs, enzymes, or amino acids: The main thing they add is cost.
• Consult your doctor. You don't need a prescription for vitamins and supplements, but that doesn't mean they are without potentially serious side effects. High doses of vitamin A can cause liver problems or weaken bones in women. Liver problems have also been linked to high doses of vitamin B-3 (niacin). And vitamin E can interfere with blood-thinning medications.