There are many misconceptions about vitamins and their health benefits. Vitamins play an important role in keeping the body healthy. However, taking large doses of certain vitamins can be harmful. For most people, it is better to get the vitamins our bodies need by eating a variety of healthy, unprocessed foods, rather than taking supplements.
When you reach for that bottle of vitamin C or fish oil pills, you may wonder how well they work and whether they are safe. The first thing to ask yourself is whether you need them. Many people choose to take supplements, but taking them too much or for too long can be harmful. The Department of Health and Social Care recommends certain supplements for some groups of people at risk of deficiency.
Some products are marketed as ethical dietary supplements and actually contain prescription drugs that are not permitted in dietary supplements. For a healthy adult, if supplements are used, they should generally be taken at levels close to the recommended dietary intake (RDI). Some supplements may contain ingredients that are not listed on the label, and these ingredients may be unsafe. Of the non-vitamin and non-mineral supplements, Hopp says that “fish oil probably has the most scientific evidence to support its use”.
The first step should be to discuss the options with your health care provider, as the efficacy and safety of a supplement may depend on your individual situation and health. Most people do not need to take vitamin supplements and can get all the vitamins and minerals they need by eating a healthy, balanced diet. Some supplements have also not been tested in pregnant women, nursing mothers or children, so extra precautions may be necessary. Some women also take soy in supplement form because the plant contains oestrogen-like compounds, called isoflavones, which may help relieve menopausal symptoms.
While many supplements are certainly beneficial to health, the evidence varies widely, and it is important to know which ones may benefit your health and which ones may be harmful. A surprising study published in JAMA Internal Medicine, which examined data from nearly 40,000 women over 19 years, found that, on average, women who took supplements had a higher risk of dying compared to women who did not take supplements. One half gets the supplement they are interested in trying, while the other half gets a target: a sugar pill, a placebo. No one will deny that vitamin C is vital to a healthy lifestyle, as are all antioxidants, but unless doctor’s orders are followed, these supplements are rarely going to be the answer to a longer life when a healthy diet is also an option.
