Vitamin and Mineral Supplements—Do You Really Need Them?

By Katie Reim, Oklahoma State University

02-27-2008

Vitamin and mineral supplements are commonly used among individuals with the hopes of treating, curing or preventing disease. But are they really the cure all?

“Most people self-prescribe vitamin and mineral supplements, taking them on the advice of friends, media, the Internet or books that may not be reliable,” said Janice Hermann, Oklahoma State University Cooperative Extension Service nutrition education specialist. “Without a valid nutritional assessment the suggestion to take vitamin/mineral supplements may not be the answer, many times making improved food choices is the preferred action.”

Healthful food choices are the best way to provide the variety and balance of vitamins, minerals and other nutrients needed for good health.

Hermann says eating a wide variety of foods is important because food contains the ideal mix of nutrients. Most people consuming the recommended amount of food from the USDA MyPyramid food groups everyday can get the nutrients they need without taking a supplement.

Still there are some people who may not be getting all the nutrients they need. These include:

* People who consistently do not eat the recommended amount of food from the MyPyramid food groups.
* People who consume less than 1,200 calories per day.
* Strict vegetarians or vegans.
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* Women who bleed excessively during menstruation.
* People who are lactose intolerant, have milk allergies or who do not consume dairy foods.
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* People have increased nutrient needs during certain life cycle stages. For example, women of childbearing age need folate, pregnant women need iron and the elderly need vitamins B12 and D.
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* People who have low milk intake and low exposure to sunlight need vitamin D.
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* People who have diseases, infections or injury or who have undergone surgery that interferes with the intake, absorption, metabolism or excretion of nutrients.
* People taking medications that interfere with the body’s use of particular nutrients.

“This doesn’t mean people who fit in these categories should automatically take a vitamin or mineral supplement to substitute for food,” Hermann said. “People should consult with their physician or registered dietitian before taking a vitamin/mineral supplement. They may only need a simple dietary change.”

Hermann cautions that a vitamin or mineral deficiency can be difficult to diagnose. Diseases have many possible causes. Anemia, she says, can result from a deficiency of vitamin C, folate, iron, copper, B6, B12 or protein. Anemia can also be totally unrelated to the diet.

“Symptoms themselves can not accurately diagnose a disease,” she said. “A symptom simply is a signal that something is wrong – not what is wrong. For example, a skin problem can result from a deficiency of vitamin A, niacin or a reaction to a new soap. One should be cautious of claims for vitamins or minerals to cure or prevent a symptom or disease.”

Hermann suggests these tips when taking supplements:

* Individual vitamin or mineral supplements should not be taken unless recommended by a physician or registered dietitian. One possible exception is calcium. Most combination vitamin/mineral supplements do not contain enough calcium to meet the recommended daily intakes.
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* If you take a combination vitamin/mineral supplement choose one that contains a variety of vitamins and minerals. Make sure it has no more than the Tolerable Upper Intake Level for any nutrient.
* If your physician or registered dietitian decides you need a vitamin/mineral supplement, only take a single dose daily. Additional doses are not needed to replace missed meals. Also, do not double up on doses if not feeling well.
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* Look for ingredients with the U.S.P. notation. This indicates the manufacturer followed standards established by the U.S. Pharmacopoeia. This indicates the supplement should completely disintegrate within 30 to 45 minutes.
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* You may hear that natural supplements are better – this is not necessarily true. The body cannot tell the difference between natural and synthetic forms. There is no reason to pay extra for natural supplements.