In a 2013 poll, it was found that 50% of Americans take multivitamins[1]. This is an alarming rate because many articles and studies suggest vitamin supplements are unnecessary since our bodies just disposes it as waste and some even suggest that it’s harmful to take them. So are vitamin supplements really good for us or not?The pros of vitamin supplements
The pros of vitamin supplements
Sometimes, our busy and active lifestyles limit our intake of healthy food. This is not ideal, but in situations where this is unavoidable, taking vitamin supplements can supply the missing vitamins and minerals from our diets.
Boosts mental health
Research suggests that using vitamin and mineral supplements may aid in mental health. Researchers have found that it reduces stress, fatigue, anxiety, and mild psychiatric symptoms.[2] Not only does our body use B vitamins to convert food into energy, it also balances hormones. [3] Also, having adequate vitamins and minerals improves the brain functions that regulate our mood.
Boosts energy
B vitamins and iron contained in supplements provide energy support. B vitamin gives support in energy metabolism and affects how nutrients are converted into energy. Iron, on the other hand, helps our bodies get oxygen from the blood stream. If we do not have enough iron, we become fatigued.[4]
The cons of vitamin supplements
Too much can cause vitamin toxicity
Ingesting too many vitamins over the recommended daily allowance may have bad effects to our health. For example, research has[5] revealed that excessively consuming vitamin A, taken in through beta-carotene supplements, increases the risk of lung cancer in smokers.
May increase the risk for heart failure
Another research study has found that long-term use of vitamin E supplements may increase the risk for[6] heart failure.
Should you take it or not?
Experts and nutritionists still advise that we eat healthy and natural food in order to receive the necessary vitamins and minerals our bodies need. This is because supplements do not have certain dietary factors, such as dietary fiber, that can be found in food. Also, supplements may not always allow full absorption of vitamins.[7]
Multivitamins are mostly only recommended if your diet does not make up for the needed vitamins and minerals that your body needs. For example, menstruating women need more iron due to loss of minerals.[8]
Experts also recommend that we watch out for recommended doses in a multivitamin. Chances are, you are already getting enough of the Recommended Daily Allowance of certain nutrients from the food that you eat.
In conclusion, it is still recommended to prioritize eating a healthy diet and maintaining a healthy weight for a good, overall health.[9] Use supplements as a way to supplement an already nutritional diet.
Reference
| [1] | ^ | Gallup: Half of Americans Take Vitamins Regularly |
| [2] | ^ | Natural Health Research Institute: Review Finds Mental Health Benefits with Multivitamin Supplementation |
| [3] | ^ | Unilab: 5 Benefits of Taking Multivitamins Daily |
| [4] | ^ | Geritol: What Are The Best Vitamins For Energy? |
| [5] | ^ | NCBI: Risk factors for lung cancer and for intervention effects in CARET, the Beta-Carotene and Retinol Efficacy Trial |
| [6] | ^ | NCBI: Effects of long-term vitamin E supplementation on cardiovascular events and cancer: a randomized controlled trial |
| [7] | ^ | American Heart Association: Vitamin Supplements: Healthy or Hoax? |
| [8] | ^ | CBHS Health Fund: Multi-vitamins: The pros and cons |
| [9] | ^ | Johns Hopkins Medicine: Is There Really Any Benefit To Multivitamins? |
