BEGINNER’S GUIDE TO VITAMINS FOR ADULTS 40–85

As we get older, our bodies change — energy, sleep, mood, digestion, memory, all of it. But nobody hands us a simple, honest guide about vitamins. That’s what this page is for. I’m going to walk you through the basics in a way that actually makes sense. No jargon. No overwhelm. Just clarity.

1. How to Read a Supplement Label (Without Getting Lost)

Most labels look like they were written by a scientist in a hurry. Here’s the simple version:

Look for these four things:

• Serving size (how many pills equals one dose)

• Amount per serving (how much of each vitamin you’re getting)

• Units (IU, mg, mcg — explained below)

• Percent Daily Value (%DV)

Red flags to avoid:

• “Proprietary blends”

• Mega‑doses with 300–1000% DV

• Ingredients you can’t pronounce

• Long lists of fillers

If a label feels confusing, it’s not you — it’s the label.

2. What IU, mg, and mcg Actually Mean

These units scare people, but they’re simple.

• mg = milligrams

• mcg = micrograms (1,000 mcg = 1 mg)

• IU = International Units (used for Vitamin D, E, A, etc.)

Quick cheat sheet:

• Vitamin D → IU

• Magnesium → mg

• Vitamin B12 → mcg

You don’t need to memorize anything — just know what you’re looking at.

3. How to Avoid Taking Too Much

More is not better. Your body can only use so much at once.

Stay safe by following these rules:

• Stick to recommended doses

• Avoid “mega” or “high potency” unless a doctor told you

• Don’t mix multiple multivitamins

• Check if your supplements overlap

If you ever feel unsure, take the lower dose.

4. How to Build a Simple Daily Vitamin Routine

This is where most people get overwhelmed — so let’s keep it easy.

Morning (with food):

• Multivitamin

• Omega‑3

• Vitamin D + K3

• CoQ10

Evening (with food):

• Magnesium

• Calcium (if you take it)

• Collagen (optional)

Night (before bed):

• Fiber (if you use it)

You don’t need a complicated schedule — just consistency.

5. What to Do If You Miss a Dose

Nobody explains this part.

If you forget:

• Don’t double up

• Don’t panic

• Just take your next dose at the normal time

Vitamins work over weeks and months — not hours.

6. Simple Action Plan

• Pick the vitamins you actually need

• Read the label slowly

• Take them with food unless the bottle says otherwise

• Keep your routine simple

• Track how you feel for 2–4 weeks

• Adjust slowly, not all at once

You’re doing great. This guide is here to make things easier, not harder.