Dietary Supplements: What Vitamins Should I Take?

What Supplements Do You Need?

Fitness expert and P90X creator Tony Horton knows what vitamins and minerals keep you strong, healthy and energized. Here, he shares his supplemental knowledge
By Tony Horton
 

B-Complex

Why You Might Need This: B-complex vitamins help convert food into energy; help the nervous system and brain function at optimal levels; aid stress relief; maintain healthy skin, eyes, and hair; promote muscle tone in the gastrointestinal tract; and support the immune system. B vitamins are easily flushed out of the body, and people on weight-loss diets, alcoholics, or those who take antibiotics or seizure drugs are even more inclined to have a vitamin B deficiency.

Effective Dosage: 50 to 300 milligrams daily. Formulas of B-complex typically provide all the B vitamins in the correct proportions. The Bs are water-soluble and pass through the body quickly, so take them in a time-released formula or divide up your dose over the course of the day and take with food.

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