5 things you want to know before supplementing Vitamins and Minerals

Photo by Volodymyr Hryshchenko

There are a lot of different opinions surrounding the topic of supplements. Some claim supplementation is never necessary, while others insist on taking daily multivitamins to ensure getting enough nutrients.

Do we need to take vitamin and mineral supplements? The short answer is....it depends! But since you probably clicked on this article to get more information than that, read on ;) 

5 things you should know about supplements:

1. No one pill has everything

We see vitamins and minerals in almost every grocery store these days. Multivitamins are popular because they contain many different vitamins and minerals, but even they don’t have everything all in one pill. Some ingredients are very reactive, combining with other ingredients. So the reactive vitamins and minerals would not be added to the multivitamin, such as iron. Also, supplementation should not replace eating whole foods. The fiber that comes with eating fruits and vegetables cannot be replaced by a pill. 

2. Some supplements should not be taken together

As I mentioned above, iron is very active. It combines with other minerals such as calcium making it difficult for the body to absorb. If someone needs to take iron and calcium supplements, they should be taken at least 2 hours apart. Supplements should be taken with water. Things like coffee and tea can inhibit absorption. 

3. The FDA doesn’t regulate supplements

You might think everything at CVS or Walgreens is strictly regulated by the FDA. However, that’s not the case. The FDA doesn’t ask the supplement companies to prove the safety or efficacy of the products. Fortunately, some third parties, such as The Public Health and Safety Organization, run certification programs to check the contents of supplements. You can check what products/brands passed inspection on their website before buying your supplements.

4. Some groups are at greater risk for deficiency

For the most part, we are able to get all the nutrients we need from eating a balanced diet. However, in some cases, supplementation may be necessary. For example, most premenopausal and pregnant women do not get the daily recommended intake of iron, as their bodies have higher iron demands compared with other populations. It’s suggested that women monitor their red blood cell count through annual blood tests. It’s important to have regular check-ups because many vitamin and mineral deficiencies happen slowly over time. Other populations at risk include children, older adults, and people who are critically ill. 

5. Some supplements can be very toxic

There are water-soluble vitamins and fat-soluble vitamins. Water-soluble vitamins are easily excreted from our bodies in the urine. However fat-soluble vitamins (A, D, E, and K) normally stay in our bodies when we take in too much, which can be very dangerous. Mineral supplements, such as iron and zinc, can be very toxic, especially to kids. It is recommended to keep supplements out of the reach of children. If you need to take supplements, please pay close attention to the tolerable upper limit (TUL), which means the highest dose you can take per day. If you think you are in need of some vitamin or mineral supplement, check with a doctor or registered dietitian first.

These 5 things are basic knowledge to know before taking supplements. I will write more details on vitamins and minerals in future blogs.

Liyao

Photo by Jamie Street