Advertising and social media often suggest that vitamin supplements are important for optimal health, but are they really essential for everyone?
“Vitamins have become a multibillion-dollar industry, and shelves are filled with supplements that promise better health, more energy, and longevity,” says Andrea Soares, registered dietitian at Top Nutrition Coaching in Miami, Florida. he said.
According to a recent report from the U.S. Centers for Disease Control and Prevention (CDC), just over 57% of American adults took dietary supplements between 2017 and 2020, with multivitamins and minerals being the most popular. It is said that
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But what does this mean for you? Fox News Digital spoke to experts to find out.
What are vitamins?
Jennifer Messer, president of the New Hampshire Academy of Nutrition and Dietetics and a registered dietitian in New Hampshire, says vitamins are essential nutrients for the body to function properly.
Between 2017 and 2020, just over 57% of American adults took dietary supplements, with multivitamins and minerals being the most popular. (St. Petersburg)
“We can’t make vitamins in our bodies, so we have to get them from our diet,” she told FOX News Digital.
(The only exception is vitamin D, which humans also get from the sun.)
According to the National Institutes of Health (NIH), vitamins can be either fat-soluble or water-soluble.
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Fat-soluble vitamins (A, D, E, and K) are stored in the body’s fatty tissues, liver, and muscles, so they are better absorbed when taken with fatty foods.
Water-soluble vitamins are not stored in the body, so excess amounts are excreted in the urine.
Fat-soluble vitamins are stored in the body’s fatty tissues, liver, and muscles, so they are better absorbed when taken with fatty foods. Water-soluble vitamins are not stored in the body, so excess amounts are excreted in the urine. (St. Petersburg)
Thirteen vitamins are considered “essential.”
According to the NIH, these include vitamins A, C, D, E, and K, as well as B vitamins (thiamin, riboflavin, niacin, pantothenic acid, biotin, B6, B12, and folic acid).
“For most people, a balanced diet is sufficient to meet their daily vitamin needs,” Soares told Fox News Digital.
“For most people, a balanced diet is sufficient to meet their daily vitamin needs.”
Vitamin A is easily obtained by eating a balanced diet, and vitamin E is abundant in common foods, with most people getting enough from fruits and vegetables such as oranges, strawberries, and peppers. “You can get enough vitamin C,” he said.
However, some people do not get enough vitamins from their diet.
When are vitamin supplements needed?
Certain vitamin deficiencies can cause health problems.
“In the United States, the FDA has updated nutrition labels to reflect nutrients of public health concern due to deficiencies or inadequacies in the general population,” Messer told Fox News Digital.
“Individual supplement requirements vary depending on medical condition, dietary restrictions, malabsorption issues, and nutrient deficiencies,” the experts said. (St. Petersburg)
For example, vitamin A helps maintain good vision, but according to the CDC, children who don’t get enough of it are at risk of blindness.
Because vitamin D supports bone health and immune function, research shows that people with less sun exposure may be more susceptible to bone diseases such as osteoporosis.
“Recent regulations require vitamin D to be listed on nutrition labels,” Messer noted.
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Vitamin B12 is essential for red blood cell production and nerve function, Soares said.
According to the CDC, it’s important for women to get enough folic acid before and during early pregnancy because it supports DNA synthesis and prevents neural tube defects (birth defects in the brain, spine, and spinal cord). is.
It’s a common misconception that vitamin supplements are beneficial for everyone, experts noted. (St. Petersburg)
But Messer says it’s a common misconception that vitamin supplements are beneficial for everyone.
“Technically, you need all the vitamins, but you don’t need to supplement unless you know you’re deficient,” she says.
“Individual supplement requirements vary depending on medical condition, dietary restrictions, malabsorption issues, and nutrient deficiencies.”
“There is no need to supplement with vitamins unless you know you are deficient.”
Certain groups may have a greater need for vitamin supplements than others.
“While a vegan diet can meet many nutritional requirements, certain vitamins such as vitamin B12 and vitamin D may require careful attention,” Messer said.
Experts say vitamin A is easily obtained by eating a balanced diet, and vitamin E is abundant in common foods, with most people eating fruits such as oranges, strawberries, and peppers. It is said that you can get enough vitamin C by eating vegetables. (St. Petersburg)
People who need to avoid certain foods due to allergies or intolerances may also need supplements.
People with certain gastrointestinal conditions, such as celiac disease, Crohn’s disease, and ulcerative colitis, may have impaired nutrient absorption, especially fat-soluble vitamins, Messer notes.
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Liver disease can also impair the body’s ability to store some vitamins, especially fat-soluble vitamins.
Chronic kidney disease can affect the balance of certain vitamins, especially vitamin D, Messer said.
Dietary supplements are not regulated by the FDA, so their quality and safety can vary widely. (St. Petersburg)
Athletes with high training loads may also need additional vitamins to support energy metabolism and bone health, she added.
Experts recommend consulting your doctor before taking any supplements. A simple blood test can tell if you are deficient in nutrients.
Ensuring the safety of supplements
Messer says fat-soluble vitamins (A, D, E, and K) can accumulate in the body and can cause toxicity if taken in excess.
“Water-soluble vitamins (such as vitamin B and vitamin C) are typically excreted when taken in excess, but large doses can still cause unwanted side effects,” she told Fox News Digital.
Experts recommend consulting your doctor before starting any new supplements.
Dietary supplements are not regulated by the FDA, so their quality and safety can vary widely.
“Due to variations in the amounts of nutrients listed on labels and the potential for contamination, it’s important to choose reputable brands and products,” Messer advised.
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He recommends looking for a third-party tested seal (such as “USP Verified”) on a supplement’s label. This indicates that the product “contains the ingredients listed on the label in the declared potency and amounts.”
Messer said people often ask about vitamin D supplements.
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“If vitamin D deficiency is confirmed in the lab, it is important to only supplement with the required amount of vitamin D,” she warned.
(The Endocrine Society, a global organization focused on endocrinology and metabolism, currently does not recommend routine screening or vitamin D supplementation for healthy adults under 75.)
People can increase their vitamin D levels through exposure to sunlight. (St. Petersburg)
“Vitamin D levels that remain high for long periods of time can be dangerous because excessive amounts can cause a variety of problems, including kidney stones,” Messer added.
Experts say it’s also important to be aware of potential interactions between vitamins and other medications.
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“Drug interactions occur when vitamins such as K reduce the effectiveness of blood thinners, or when calcium affects the absorption of antibiotics,” Soares warned.
Experts recommend consulting your doctor before starting any new supplement to discuss potential risks and safe dosages.
