It will be important that ladies of little one-bearing age get 400 micrograms of folate a day, either from a multivitamin or from a folic acid complement. As for niacin, the time-release form of nicotinic acid is dangerous, as it can be toxic to the liver. Vitamins and minerals can deteriorate over time, dropping their effectiveness. Although their increased nutrient necessities can largely be met by the extra food needed to fulfill their increased calorie wants, a complement will help insure against depletion of the vitamins B6, C, and D, and the minerals calcium, magnesium, and zinc. If you are not getting your mandatory vitamins and minerals you may consider supplements, which can be mentioned in the following part. In the subsequent part, you will learn to learn a meals nutrition label. Sep 1, 2023: