In the world of nutrition, it's easy to think that more is better. But when it comes to taking supplements, it's important to remember that there can be too much of a good thing. Vitamins and minerals are essential for our bodies to function properly, but taking them in excess or for too long can be harmful. The Department of Health and Social Care recommends certain supplements for certain groups of people who are at risk of suffering from a deficiency.
Research has shown that multivitamins do not reduce the risk of heart disease, cancer, cognitive impairment, or premature death. In fact, some studies have found that vitamin E and beta-carotene supplements can be harmful, especially at high doses. This means that taking a lot of supplements doesn't seem to have real health benefits and could even be dangerous. However, in moderation, some supplements may be recommended if those vitamins or minerals are lacking in your diet.
Eating a wide variety of healthy foods is the best way to provide your body with essential nutrients. If you have a lack of appetite, digestive problems, food allergies, or are pregnant, talk to your healthcare provider about supplement options. For those who may lack essential nutrients, multivitamins and multivitamin and mineral supplements (MVM) provide a way to fill in the gaps. Everyone should consider taking a daily supplement containing 10 micrograms of vitamin D during the fall and winter.
Folic acid supplements should also be taken before you get pregnant. Taking high amounts of vitamin B6 for a year or more has been associated with nerve damage, so it's important to talk to your medical provider before adding any new supplement to your regimen. Children ages 6 months to 5 years should take vitamin supplements containing vitamins A, C, and D every day. Calcium and vitamin D supplements may also be recommended for those at risk of osteoporosis. It's important to remember that combining several supplements or taking doses higher than recommended may increase the risk that they could cause harm.
Most people don't need to take vitamin supplements and can get all the vitamins and minerals they need if they eat a healthy, balanced diet. However, if you're considering taking multivitamins or MVM supplements, research has shown that they can improve blood levels of zinc and vitamin C after 12 weeks; however, there was no improvement in markers of immune function.
