Considering a Vitamin or Supplement? Here Are 5 Important Questions to Ask Yourself

Amost half of us take vitamins or supplements, according to a 2017 study, and the global market for all supplements, is expected to soar past $A372 billion by 2027, according to a February report by a market research firm: That’s a lot of horse pills, capsules, and health promises!

But that doesn’t necessarily mean we all need to be taking them, or even that it’s safe to do so. Before you pop a pill (or don’t!), we wanted to separate fact from fiction. Here are five important questions about vitamins and supplements, answered by doctors and dietitians.

Do I really need to take vitamins and supplements?

Some people do need them—specifically, people with a vitamin deficiency, says Dr David Jenkins, a specialist in nutrition science. For instance, about a quarter of adults in Australia are defficient in Vitamin D, (even though we get it mainly from sunshine). But factors including age, skin pigmentation, and sunscreen use can influence how much your body makes.

Still, you might hold off on popping a multivitamin “just because.” A 2019 study suggests that supplements don’t extend lifespan as much as eating the same amount of vitamins in food. In one review, Dr. Jenkins and other researchers found that taking supplements regularly had no effect on heart health or the risk of early death.

Isn’t it better to get your vitamins through food?

While it is better to get your nutrients through food - “With food, you’re getting the whole nutrient package,” says Kitchin - a well-balanced plate is no guarantee that you’ll get everything you need. People who have absorption issues or chronic diseases or are pregnant may require supplementation, says dietitian Melissa Majumdar. 

And some nutrients are hard to get through diet alone. Vitamin B12 is found naturally only in animal products like meat and dairy; for vegetarians, B12 supplements may make sense. And our bodies need a lot of calcium, Majumdar says, “so many people do need calcium supplements to get their levels up.” Talk to your doctor or dietitian about how to measure and monitor your levels.

Can you take too many vitamins and supplements?

With water-soluble vitamins, your body absorbs what it needs and flushes out most of what it doesn’t through your kidneys, but fat-soluble vitamins (A, D, E, and K) are stored in your body’s fat deposits. “That means they’re more likely to build up to toxic levels if you’re regularly exceeding the upper limits,” says Kitchin.

Even water-soluble vitamins can cause problems if taken in excess. Megadoses of vitamin C, for instance, can trigger tummy upset like cramps and diarrhea. And too much zinc may compromise your immune system or lower your HDL (“good” cholesterol). Unless your doctor tells you otherwise, be sure your dose doesn’t exceed the daily recommended value for the vitamins inside the bottle.

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