Are iron and vitamin B12 and iron tablets safe to take every day? As a vegetarian, I am concerned about getting enough of all the vitamins and minerals that my body needs. I am currently taking both of these vitamins tables, but I would rather find a food source to supply them as I am unsure of the safety of taking these supplements every day. It should be kept in mind that the B Vitamin complex consists of several B vitamins. If you take one B vitamin without the others, you will cause an imbalance in your chemical make up This complex of B vitamins is a naturally occurring substance in natural yeast which you can get at local heath food stores. You can also get what you need from Brewer’s yeast, but is high in phosphorus. Since phosphorus in found in many of the foods you already eat, you will need to take magnesium and calcium at a ratio of 2:1 calcium to magnesium to prevent phosphorus overload. Iron, of course can be found in spinach. Calcium supplements should be taken after which ever meal of the day that has to most fats and oils. B12 is found only in animal products, so this one supplement you will have to take to get the B12 vitamin that you need. Yellow natural yeast, not to be confused with brewers or bread yeast, can be found at health food and vitamin stores and it actually tastes good. Contrary to popular belief, fermented soy products do not provide B12. Women usually are more concerned about iron than men because of menstruation, and so run very little risk of getting too much iron in their system. Alternate sources of iron are whole grains, broccoli, and cooked spinach. Unless you are a vegan, you can still have dairy items which contain B12, and an excellent source of iron is nuts and seeds. A well rounded diet naturally provides all of the nutrition you require. Instead of reaching first for supplemental pills, look up these answers at nutritiondata.com. Men should watch intake levels of iron, since the body can store excess iron and achieve toxic levels. It is always best to consult your physician before making dramatic change to diet and supplements.

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