Supplementing with vitamins and minerals can be expensive. However, using them regularly can make the body healthier. But supplementation is not always beneficial and can even be harmful. For some people, vitamin and mineral supplements provide significant health benefits.
1. More is not always better
With something that can be effective with a small amount, we often think that having a larger quantity will make it even better. This formula does not always apply when it comes to vitamins and minerals.
The Iowa Women’s Health Study tracked over 38,000 women aged 55 and older over a 20-year period. According to results published in the Archives of Internal Medicine, they found that most vitamin and mineral supplements were not associated with a reduced risk of death. Only calcium supplementation may be associated with a slight reduction in mortality risk. However, some commonly used supplements, particularly iron, were associated with an increased risk of death.
This study does not imply that iron and other vitamins and minerals are harmful to the body. Our body needs iron in the diet to be healthy. For those with certain health issues, such as anemia, iron supplementation is very important. These studies suggest that for healthy individuals, additional iron in supplement form may be harmful.
Vitamin and mineral supplements can also do more harm than good. According to the Mayo Clinic, research has shown that taking vitamin E can increase the risk of heart failure and early death. The Mayo Clinic also warns that consuming more than 200 milligrams of vitamin B-6 per day can cause nerve pain and seizures.
Recent research reported by the National Institutes of Health also indicates that too much Vitamin A can be harmful to bones.
2. Supplements are not magic
It is important to remember that supplements cannot replace a balanced diet. Some people believe that taking a multivitamin can compensate for unhealthy eating habits. In reality, vitamin and mineral supplements are not a magic solution.
If you suspect that your body is not getting the necessary nutrients, shift your focus from supplements to building a better diet. According to the Mayo Clinic, whole foods rich in nutrients, such as fruits, vegetables, and whole grains, can provide more benefits than supplements.
Whole foods contain many micronutrients that can work together and have a much more positive impact than just acting alone. Some foods are very high in fiber.
A high-fiber diet can help reduce the risk of various diseases, including constipation and heart disease. Some whole foods also contain phytochemicals, which can help protect against heart disease, diabetes, cancer, and other health conditions.
3. Do you need additional nutrients?
Most people can obtain the necessary vitamins and minerals by maintaining a balanced diet that includes a variety of fruits, vegetables, grains, and lean protein sources. However, some individuals with special nutritional needs may not meet their requirements through diet alone. In certain cases, a doctor may recommend vitamin or mineral supplementation.
The Dietary Guidelines for Americans provide the following recommendations:
Adults over 50 should supplement with vitamin B-12 or add vitamin B-12 fortified foods to their diet. Breakfast cereals and some soy products are enriched with B-12. Older adults, people with darker skin, and those who do not get much sun exposure should supplement with vitamin D or add vitamin D fortified foods to their diet. Some dairy products, soy products, orange juice, and breakfast cereals are fortified with vitamin D.
