Vitamins and Minerals: How to Stay Healthy and What to Do if You’re Low
| Nutrient | Take Daily to Stay Healthy | If You Have a Deficiency |
|---|---|---|
| Multivitamin | Take 1–2 multivitamins with iron, zinc, copper, selenium, folic acid, and thiamin | Not needed if you’re taking it daily |
| Calcium (for bones) | 1,200-1,500 mg after Bariatric surgery. Your body can only absorb about 600 mg of calcium at once, so it’s best to split your dose into 2–3 smaller amounts, taken at least 2 hours apart. | Not usually needed if you’re taking enough |
| Vitamin D (for bones and immune system) | 3000 IU every day | 50,000 IU once a week for 2 months, then 1500–2000 IU daily |
| Iron (for blood) | 45–60 mg a day | 150–200 mg a day |
| Vitamin B-12 (for nerves and energy) | 250–350 mcg a day OR 1000 mcg once a week (under tongue or shot) | 1000–2000 mcg a day (under tongue or by shot if needed) |
| Thiamin (Vitamin B1, turns carbs into energy) | In your daily multivitamin | 500 mg by IV for 3–5 days, then smaller doses by mouth |
| Folic Acid (prevent anemia) | 400 mcg a day (800–1000 mcg if pregnant) | 1000 mcg a day |
| Vitamin A, K, E (fat-soluble vitamins- take with meals) | Vitamin A : 10,000 units Vitamin K: 300 micrograms Vitamin E : 400 units These can be in your multivitamin or taken separately. | High doses by mouth or shot, depending on symptoms |
| Zinc (for healing and immunity) | 15 mg a day (take separate from copper) | 60 mg twice a day |
| Copper (for blood and nerves) | 2 mg a day | 2–4 mg by IV for 6 days if severely low |
| Vitamin C (for healing and immunity) | In your daily vitamin, take separate from vitamin B | 100 mg three times a day or 500 mg once a day |
Tips:
- Take your vitamins every day to help your body stay strong.
- Some people need more if they’ve had surgery or are pregnant.
- Always talk to a doctor before taking extra supplements.
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