Vitamins and minerals are essential nutrients that your body needs in small amounts to work properly.

Dietitian Karen Wright says serious vitamin deficiencies are uncommon these days except in people with chronic diseases.

Most people who have a balanced diet can get their daily requirements of vitamins from the food they eat.

But may benefit from adding vitamins and minerals to their diet. She tells Mind Your Body who needs what supplements.

CHILDREN
Between the ages of six months and five years, children who are especially picky eaters may need vitamins A, C and D.

PREGNANT WOMEN
Women who are pregnant or thinking about becoming pregnant should take 400 mcg of folic acid per day up to the 12th week of pregnancy. This helps prevent neural tube defects in babies.

Pregnant women should avoid taking vitamin A supplements as this may damage the development of the baby.

ADOLESCENTS
The Health Promotion Board advises that teenagers need a daily intake of 1,000mg of calcium and 100 IU vitamin D to promote the development of peak bone mass.

Examples of calcium-rich food include low-fat milk, calcium-enriched soya milk, cheese, low-fat yogurt, almonds, tofu, dahl, fish with soft bones such as ikan bilis or sardines; dark green leafy vegetables such as kailan or spinach and fruit such as papaya or raisins. Two to three servings of any of these a day will help meet a teen's calcium requirements.

The best way to obtain sufficient vitamin D is to go out in the sun and to expose the skin on your face and arms (without sunscreen) for up to 15 minutes a day. Vitamin D can also be found in eggs, liver, fish and fortified (aded vitamin D) dairy products.

POST-MENOPAUSE
Post-menopausal women who don't have a calcium-rich diet may benefit from calcium and vitamin D supplements. They need a daily amount of 1,000 mg of calcium and 400 (IU) of vitamin D to maintain bone health.

ELDERLY
As people age, they may develop deficiencies in vitamin D and some minerals. They may benefit from certain supplements recommended by a doctor. But the supplements must be compatible with any medication that they may already be taking.

SPECIAL DIETS
Vegetarians and vegans may sometimes miss out on vitamin B12, vitamin D, calcium, iron and zinc which are found mainly in meat and dairy. Those who do take eggs, dairy and wholegrains may not need supplements. Vegans who completely avoid animal products may benefit from taking a multivitamin.

This article was first published in Mind Your Body, The Straits Times on Apr 16, 2008.