Supplements are universal, easily found at pharmacies nearby you, advertised on social media, and promoting everything from greater energy to a healthier immune system. It’s simple to think that adding a few extra vitamins in your routine won’t harm, and possibly will be beneficial to you. But with vitamins and minerals, more is not necessarily better. It can even be harmful.
Supplements vs. Reality: Why More Isn’t the Answer
Many individuals utilize supplements as a quick remedy for stress, low energy, or to “boost” their immune system. It’s thought that vitamins are like little miracle workers, preventing colds, repairing subpar diets, or even warding off chronic disease. But vitamins aren’t drugs or magic bullets. They’re nutrients your body requires in very small amounts to operate correctly. And once you’ve met your needs, adding more doesn’t lead to better health, but may backfire sometimes in rare situations.
Whole Foods Wins Every Time
When it comes to getting your nutrients, real food beats pills almost every time. That’s because food isn’t just a collection of vitamins, it’s a complex package that includes fiber, antioxidants, and plant compounds (called phytochemicals) that work together in ways we’re still learning about.
For instance, consuming an orange provides you with vitamin C, sure, but also fiber and dozens of other helpful compounds. A supplement, however, provides isolated nutrients that don’t necessarily interact with your body in the same way. Studies have found that most vitamins and minerals are most easily absorbed and effective when derived from food.
There is one exception: folate. The artificial version used in supplements and fortified foods is better absorbed than the natural kind in leafy greens and beans. But for almost everything else, food is the winner.
When Supplements Make Sense and When They Don’t
There are good reasons to supplement. Pregnant individuals should take folic acid to ward off birth defects. Vegans might require vitamin B12, which occurs naturally only in animal food sources. Individuals who have specific health conditions, restrictive diets, or problems absorbing nutrients can also use supplements.
But for otherwise healthy adults, a well-balanced, varied diet includes all the nutrients your body requires. Taking supplements “just in case” may not do any harm, but is often not needed, and sometimes does more damage than good.
The Hidden Risks: Vitamin Toxicity Is Real
The notion that “if a little is good, a lot must be better” is nutrition’s largest myth. Excessive doses of some vitamins can be toxic, particularly the fat-soluble vitamins A, D, E, and K, which are deposited in your body’s fat and liver rather than being excreted like water-soluble vitamins.
Even water-soluble vitamins, such as B6 and C, may cause harm when taken in excess. Excess B6 can cause nerve damage, and excessive intake of vitamin C can cause stomach upset, lead to an increased risk of kidney stones, and interfere with your laboratory tests.
A Cautionary Tale: Spotlight on Vitamin A
Vitamin A is a great example of how effortless it is to get from beneficial to toxic. It’s a necessary nutrient that occurs in liver, milk, fish, and richly colored fruits and vegetables. But it’s also stored in the liver, and excess leads to toxicity.
Sudden acute vitamin A poisoning may result from taking an enormous dose in one sitting. Over the long term, chronic toxicity builds up in individuals taking high-dose supplements continuously. The symptoms range from blurred vision, nausea, and joint pain to skin disorders and even liver damage. In infants and children, the outcome is more serious, affecting bone growth and, during pregnancy, makes it vulnerable to having birth defects to infants.
The frightening thing? Most of these toxic levels aren’t achieved through food, they occur due to supplements.
It’s Not All Vitamin A: Other Dangers to Be Aware Of
Vitamin A isn’t the lone offender when it comes to causing damage by being overused.
- Too much vitamin D can result in excessively high calcium levels.
- Too much vitamin E or K can interfere with blood clotting and medication.
- High levels of B6 cause nerve issues.
- High doses of vitamin C lead to stomach distress and other problems.
- Iron, zinc, and selenium supplements can also become toxic rapidly.
Another risk? Supplements interact with other prescription drugs, sometimes dulling their impact or leading to side effects. For instance, high-dose vitamins clash with anti-epileptic medications or blood thinners.
How to Take Supplements in a Safe Way
If you need a supplement, use it with care:
- Adhere to the recommended daily allowance (RDA).
- Avoid high-dose or “mega-dose” products unless directed by your doctor.
- Choose multivitamins with modest levels instead of single-nutrient supplements.
- Always tell your healthcare provider about any supplements you’re taking, especially if you’re on medication or have a health condition.
Food First, Supplements Second
Supplements do have a place in some cases, but they’re not a replacement for a healthy diet. They should supplement, not supplement instead of. And when it comes to vitamins and minerals, the golden rule is easy: balance is the key. More doesn’t necessarily mean better, it can mean in trouble.
So before you grab that bottle off the shelf, hold on. Are you attempting to correct a deficiency or simply seeking a quick fix? When unsure, a vibrant plate and balanced lifestyle remain your best medicine.