Many individuals choose to take vitamins and supplements as means of improving their nutrition or addressing some deficiencies.
Visit almost any health care center or drugstore and you will come across a variety of products meant for increasing energy, boosting immunity, improving sleep, fitness, skin and hair.
However, having many supplements does not necessarily indicate good health.
It all depends on your individual circumstances, including nutrition, age, lifestyle, medications and other factors.
What Are Vitamins and Supplements?
Vitamins are nutrients your body needs in relatively small amounts to function properly.
They include vitamins such as:
Vitamin A
Vitamin B vitamins
Vitamin C
Vitamin D
Vitamin E
Vitamin K
Supplements can also contain minerals, amino acids, herbs and other substances.
Common examples include:
Iron
Calcium
Magnesium
Zinc
Fish oil
Protein powders
Multivitamins
Some supplements are useful when someone has a genuine nutritional deficiency or has increased nutritional requirements.
Do You Need Supplements?
Not everybody needs them.
A lot of individuals can obtain most of the nutrients they need through a balanced diet. According to the Office of Dietary Supplements of the National Institutes of Health, nutrients should preferably come from foods and beverages.
Supplements may be necessary in certain situations.
For example, a healthcare professional may recommend a supplement when:
A blood test shows a deficiency
Your diet doesn't provide enough of a nutrient
You have increased nutritional requirements
A medical condition affects nutrient absorption
Certain medications interfere with nutrient levels
You follow a diet that excludes particular foods
The important point is to identify why you're taking a supplement.
Common Vitamins and Minerals
Vitamin D
Calcium absorption is aided by vitamin D and is crucial in bone development.
Vitamin D can be obtained through skin exposure to sunlight, and through food as well.
Inadequate amounts of vitamin D might occur among individuals with low exposure to sunlight.
Nonetheless, consuming excessive amounts of it does not imply that it is beneficial.
Vitamin C
Vitamin C plays a number of roles, including collagen formation and normal functioning of the immune system.
Good dietary sources include fruits and vegetables like oranges, peppers, strawberries, and broccoli.
Many individuals get enough vitamin C from their food intake.
Iron
Iron plays an important role in the formation of hemoglobin that assists in carrying oxygen by red blood cells.
Deficiency of iron can result in several diseases, but too much intake of iron can also prove to be detrimental for one’s health.
It is advisable to consult a healthcare provider in case you have any concerns regarding your deficiency of iron.
Calcium
Calcium is essential for bones and teeth and also for proper functioning of muscles and nerves.
The sources of calcium include dairy products, certain fish, fortified food items, and some vegetables.
It needs to be seen if you require any calcium supplements at all or not.
Magnesium
Magnesium is involved in hundreds of processes in the body, including normal muscle and nerve function.
It is found in foods such as:
Nuts
Seeds
Beans
Whole grains
Leafy green vegetables
Supplements are available in several forms, and their absorption and tolerability can differ.
Are Multivitamins Worth Taking?
The use of a multivitamin supplement can address some of these deficiencies, but it should not be used as an excuse to avoid a healthy balanced diet.
According to the NIH, multivitamins with minerals have been found to boost nutritional intake, but their effectiveness in preventing chronic diseases is inconclusive.
When your diet contains enough nutrition, adding more does not necessarily help.
A better question is:
What nutritional gap am I trying to address?
If you don't have a clear answer, consider discussing your needs with a qualified healthcare professional.
Can Supplements Be Harmful?
Yes.
"Natural" does not automatically mean safe.
Some supplements can:
Cause side effects
Interact with medications
Provide excessive amounts of certain nutrients
Affect medical conditions
Be contaminated or incorrectly labelled
Also explained by the FDA is the distinction between dietary supplements and drugs, in that the former does not require FDA approval before marketing.
Herein lies one of the reasons to be cautious of health products with overly exaggerated health claims.
Be Careful With Health Claims
Be skeptical of advertisements promising things like:
"Cures everything."
"Detoxes your body."
"Guaranteed weight loss."
"No side effects."
"Works for everyone."
Health doesn't usually work that simply.
The supplement can be useful even if it is not a wonder drug.
There should be a proof; one must understand the actual purpose of the supplement and must not take huge amounts because he thinks that it will act fast.
How to Choose a Supplement
If you and your healthcare professional decide that a supplement is appropriate, consider:
Check the ingredients
Look at the amount of each vitamin, mineral or other ingredient.
Avoid unnecessary megadoses
More isn't always better.
Check for interactions
If you take prescription or over-the-counter medicines, ask whether the supplement can interact with them.
Buy from reputable sources
Avoid products with unclear ingredients or unrealistic claims.
Check the expiry date
The supplements have to be kept as per the manufacturer's guidelines.
Supplements and Athletes
Athletes and active individuals are frequently the intended recipients of supplement promotion.
While protein powder, creatine, electrolytes, and other supplements have their rightful place, they are not always essential to everyone.
Your basic priorities should still include:
Adequate food
Protein
Hydration
Sleep
Appropriate training
Recovery
Supplements should complement these habits rather than replace them.
What About Children and Teenagers?
Children should not necessarily take supplements made for adults.
This is because their dietary needs differ from those of adults; in some cases, excess intake of certain nutrients may prove dangerous to the child’s health.
It would thus be wise for parents or guardians to consult a doctor before giving children such supplements.
A Simple Rule Before Taking Any Supplement
Before buying a product, ask yourself five questions:
Why am I taking it?
Do I actually need it?
How much should I take?
Could it interact with anything else I'm taking?
Is there reliable evidence supporting its intended use?
If you can't answer these questions, don't rush into taking the product.
Final Thoughts
Supplements and vitamins can be helpful in certain situations, but they are not meant to replace a healthy diet or professional medical attention.
The best thing to do is to determine that there is a need for some vitamins or minerals in your body and then decide which supplement you should use rather than buy those that are aggressively marketed.
If you have any health problems or take medicine, as well as when you are pregnant or nursing, consult a specialist before taking any supplements.
The key point is not to take many different supplements.
It is about getting the needed substances into your body in safe doses.