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Main Scenarios Requiring Extra Supplementation
1. Long-term Insufficient Dietary Intake
Nutrient
Recommendation
Calcium: Chinese per capita intake only 366-415mg/d, needs to reach 800-1000mg; daily 300ml milk can supplement approximately 300mg
Vitamin D: High-latitude northern residents, long-term indoor workers, elderly need extra supplementation 600-1000IU/d
Iron: Women of childbearing age, pregnant women high-risk groups, recommend amino acid chelated iron
B12: Vegetarians, elderly, sublingual absorption is better
Omega-3: For those with insufficient seafood intake, recommend high-purity EPA/DHA preparation
2. Specific Disease Risks
Vitamin D deficiency: When serum 25(OH)D<20ng/ml, need extra supplementation 1000-2000IU/d
Iron deficiency anemia: When serum ferritin<30μg/L, supplement elemental iron 30-120mg/d
Osteoporosis: Postmenopausal women, extra calcium 500-1000mg/d + vitamin D 800-1000IU/d
High homocysteine: Supplement folate 400-800μg + B6 + B12
3. Specific Physiological Stages
Pregnancy/lactation: Folate 400μg/d, iron 27mg/d, calcium 1000-1200mg/d, DHA 200mg/d
Elderly: Vitamin D 600-800IU/d, B12 2.4μg/d, protein 1.0-1.2g/kg body weight
4. Specific Dietary Patterns
Vegans: Must supplement B12 (25-100μg/d), pair with vitamin C to promote iron absorption
Dieting for weight loss: Pay attention to B vitamins, zinc, selenium, DHA+EPA supplementation
Insufficient sunlight: Supplement 10-25μg vitamin D daily
