If you’re trying to make sure you’re receiving the correct amount of vitamins and nutrients per day, no matter how much time you have to actually prepare meals, you’ve probably considered vitamin supplements.

However, with conflicting reports on the safety of taking vitamin supplements daily, it’s important to know how much of a mineral to take, and whether or not to avoid certain minerals, especially if you’re pregnant or are taking other medications. Recent medical reports have stated that minerals like zinc could actually damage the immune system, and that iron supplements could cause abdominal pain, but how reliable are these reports, and is the information based on specific cases?

While it’s true that the absolute healthiest way to receive the day’s allowance of vitamins and minerals is through foods that contain them, taking a vitamin supplement every once in a while could be helpful. Here are some descriptions of common vitamin and mineral supplements, what they’re used for, and how often you should use them in order to maintain a healthy lifestyle.

Zinc

Zinc, a mineral used to help the body fight off numerous infections, is also used to help treat the common cold, and as a daily supplement, can strengthen the immune system. Zinc has also been known to prevent and help cure acne, and help enzymes in the body to function properly and aid in digestion.

However, too much zinc could be bad for your health. Excessive amounts of the mineral could actually damage the immune system, and could even cause prostate cancer if zinc is taken over long periods of time.

Zinc shouldn’t be taken every day, which is why it’s not included in many multi-vitamins; it’s recommended that no more than 25 mg be included in your diet per day. At the first sign of a cold or the flu, take zinc supplements or lozenges for about three days in order to fight off the infection, then discontinue use until you need it again.