Advertisements and social media often suggest that vitamin supplements they are important for better health – but are they important for everyone?
“Vitamins have become a multibillion-dollar industry, with shelves full of supplements that promise better health, more energy and longer life,” Andrea Soares, a registered dietitian from Top Nutrition Coaching in Miami, Florida, told Fox News Digital.
Just over 57% of American adults took dietary supplements between 2017 and 2020, with vitamins and minerals being the most popular, according to a recent report from the Centers for Disease Control and Prevention (CDC).
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But what does this mean for you? Fox News Digital spoke to experts to find out.
What is a vitamin?
Vitamins are essential nutrients for the body to function normally, according to Jennifer Messer, president of the New Hampshire Academy of Nutrition and Dietetics and a registered dietitian in New Hampshire.
Just over 57% of American adults took dietary supplements between 2017 and 2020, with vitamins and minerals being the most popular. (Stock)
“We can’t make vitamins in our bodies, so we have to get them from our food,” he told Fox News Digital.
(Another exception is vitamin D, which humans can get from the sun.)
Vitamins are either fat-soluble or water-soluble, according to the National Institutes of Health (NIH).
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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 any excess amount is usually 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 any excess amount is usually excreted in the urine. (Stock)
Thirteen vitamins are considered “essential.”
These include vitamins A, C, D, E and K, as well as B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, B6, B12 and folate), according to the NIH.
“For most people, a nutritious diet is sufficient to meet daily vitamin needs,” Soares told Fox News Digital.
“For most people, a balanced diet is sufficient to meet daily vitamin requirements.”
Vitamin A is easily obtained through food a balanced dietvitamin E is abundant in common foods, and most people get enough vitamin C from fruits and vegetables such as oranges, strawberries, and peppers.
Some people don’t get enough vitamins from food sources, however.
When are vitamin supplements necessary?
Certain vitamin deficiencies can cause health problems.
“In the US, the FDA has updated nutrition labels to reflect nutrients that are of public health concern due to deficiency or deficiency in many people,” Messer told Fox News Digital.
“Individual intake requirements will vary according to medical conditions, dietary restrictions, malabsorption problems and nutrient deficiencies,” said the expert. (Stock)
Vitamin A helps to maintain good eyesightfor example – and children who receive inadequate amounts are at risk of blindness, according to the CDC.
Since vitamin D supports bone health and immune function, people with limited sun exposure may be more prone to bone diseases such as osteoporosis, research has shown.
“According to recent regulations, vitamin D is required on nutrition labels,” notes Messer.
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Vitamin B12 is important for red blood cell production and nerve function, according to Soares.
Folate supports DNA synthesis and prevents neural tube defects (birth defects of the brain, spinal cord or spinal cord), so it is important for women to get adequate amounts before and during early pregnancyaccording to the CDC.
It is a common misconception that vitamin supplements are beneficial for everyone, the expert pointed out. (Stock)
It’s a common misconception, however, that vitamin supplements are beneficial for everyone, according to Messer.
“In fact, all vitamins are necessary – however, you don’t need to supplement with a vitamin unless you’re found to be deficient,” she said.
“An individual’s supplement needs will vary based on medical conditions, dietary restrictions, malabsorption issues and nutrient deficiencies.”
“It is not necessary to take a vitamin unless you are found to be deficient.”
Certain groups may have a greater need for vitamin supplements than others.
“Although a vegan diet can meet many nutritional needs, there are certain vitamins, such as vitamin B12 and vitamin D, that may require closer attention,” says Messer.
Vitamin A is easily obtained by eating a balanced diet, vitamin E is abundant in common foods, and most people get enough vitamin C by eating fruits and vegetables such as oranges, strawberries and bell peppers, the expert said. (Stock)
People who need to avoid certain foods because Allergies or intolerances may need to be added.
People in charge intestinal conditions such as Celiac disease, Crohn’s disease or ulcerative colitis can have disturbances in the absorption of nutrients, especially with soluble vitamins, noted Messer.
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Liver disease can also interfere with the body’s ability to store certain vitamins, especially those that are fat-soluble.
Chronic kidney disease can affect the balance of certain vitamins, especially vitamin D, Messer said.
The quality and safety of dietary supplements can vary widely, as they are not regulated by the FDA. (Stock)
Athletes with a heavy training load may need additional vitamins to support metabolism and bone health, he added.
Experts recommend consulting a doctor before taking a supplement. A simple blood test can reveal if there are nutrient deficiencies.
Ensuring the safety of supplements
Fat-soluble vitamins – A, D, E and K – can accumulate in the body and lead to toxicity if taken in excess, according to Messer.
“Water-soluble vitamins (like B and C) are usually excreted when taken in excess, but mega-dosing can still have unwanted side effects,” he told Fox News Digital.
Experts recommend talking to your doctor before starting any new supplements.
The quality and safety of dietary supplements can vary widely, as they are not regulated by the FDA.
“It is important to choose reputable brands and products because of possible differences in the amount of nutrients listed on the label, as well as possible impurities,” advises Messer.
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He recommends looking for a third-party verified mark on the supplement’s label, such as “USP Verified,” which indicates that the product “contains the ingredients listed on the label at the strength and amounts disclosed.”
Many people often ask about vitamin D supplements, Messer said.
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“It is important to supplement with the necessary amount of vitamin D only if the deficiency is confirmed by labs,” he warns.
(The Endocrine Society – a global organization specializing in endocrinology and metabolism – now no longer recommends routine screening or vitamin D supplementation for healthy adults under 75 years of age.)
People can increase their vitamin D levels through sun exposure. (Stock)
“It can be dangerous if vitamin D levels stay high for a long time, as excessive amounts can cause many problems, including kidney stones,” Messer said.
It’s also important to be aware of any potential interactions between vitamins and other medications, experts say.
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“Drug interactions occur when vitamins such as K reduce the effectiveness of anticoagulants, or calcium affects the absorption of antibiotics,” warns Soares.
Experts recommend talking to your doctor before starting any new supplements to discuss potential risks and safe dosages.
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