Are you taking the right vitamins? Everything you need to know about supplements — from what to avoid to how much you really need - Nutrition

So what are those unfamiliar ingredients listed on the labels of vitamin pills and weight-loss formulas? Here's a helpful guide.

Vanadium Additional amounts of this trace mineral, along with chromium, play an important role in controlling blood-sugar fluctuations in certain diabetics. There's insufficient evidence to prove it has the same effect in healthy overweight people. Still, it appears in many weight-loss supplements. There's no RDA. Experts say 2 micrograms a day is plenty. Get it in vegetable oils, soy, carrots, cabbage, mushrooms and parsley.

Pyridoxine Your body needs this vitamin, aka [B.sub.6], to metabolize proteins and carbs efficiently. Vitamin [B.sub.6] also counters homocysteine, a protein fragment in the blood that contributes to heart disease. Vitamin [B.sub.6] is found in soy, carrots, lentils, bananas and chicken. The RDA for women is 1.3 mg; doses higher than 150mg can cause problems.

Cobalamin Really just vitamin [B.sub.12], cobalamin helps generate new red blood cells, create the sheath that insulates nerve cells and ward off heart-threatening homocysteine. Strict vegetarians (vegans) may fall short of [B.sub.12], which is found in meat, eggs, seafood and dairy products. The RDA for women is 2.4 mcg.

Cholecalciferol Also called vitamin D, it helps your body absorb calcium to strengthen bones. Foods high in vitamin D include fortified dairy products, eggs and fortified cereal. Your body also manufactures vitamin D with just 15 minutes of daily sun exposure. There is no RDA, but the Adequate Intake for women under 50 is 5 mcg.

Pantothenic acid Another name for vitamin [B.sub.5], this vitamin works as a coenzyme in reactions to produce energy and make fatty acids. It's found in some legumes, sunflower seeds and corn. The Adequate Intake for women is 5 mg.

Molybdenum Required for enzyme enhancement, this trace mineral is found in nuts, legumes and grains. The RDA for women is 45 mcg.

Michele Meyer is a free-lance writer based in Houston.