If you were to look in most homes in America you would likely find a variety of vitamins and supplements. Over half of the population takes some form of vitamin or supplement daily. And the market has a saturation of them in every form from pills to gummies to liquid.
But many nutritionists say most people don’t need vitamin supplements. Doctors and nutritionists say that the best way to get the vitamins your body needs is through your diet. So most people don’t need to be taking as many vitamin supplements as they do. Or any at all.
You probably don’t need to take a vitamin supplement
Do you eat a healthy diet and have no dietary restrictions? If so, it’s unlikely you’ll get anything out of a daily multivitamin.
In fact, taking a high-potency multivitamin may have harmful effects if you already get the vitamins you need from your diet.
There’s also no evidence to show that multivitamins do anything to prevent heart attacks, strokes or common cancers. They won’t help you live longer. And they’re not replacements for a healthy diet.
If you suffer from a specific vitamin deficiency, you may need to take a supplement that addresses that deficiency. (Consult your doctor first.) But even then, a multivitamin will include extra supplements you won’t need.
When do you need to take a vitamin supplement?
There are certain situations in which people need vitamin supplements and should take them. But the need for them is not as widespread as many think.
According to Dr. Robert Berberian, “The role of vitamins is not to cure chronic illnesses like diabetes, high blood pressure, heart disease or even cancer. The role of vitamins is to supplement some of the nutritional gaps in our diet.”
There are some vitamins that are difficult for most people to get enough of from food. And those with certain deficiencies or limited diets may get real benefits from vitamin supplements.
Whom do vitamin supplements actually benefit?
It’s generally true that anyone with a specific deficiency should take a supplement to address the deficiency. For example, those who suffer from anemia may need iron supplements. But you likely don’t need an iron supplement if you get enough iron from your diet, which most people do.
Some people have dietary restrictions that prevent them from getting all the vitamins a varied diet offers. They likely need to bolster their diet with vitamin supplements.
Here are some more examples of specific, situational needs for vitamin supplements:
- Vegans and vegetarians are often deficient in vitamin B12, which generally is found in animal products.
- Pregnant woman often take a folic acid (B9) supplement because folic acid prevents certain birth defects.
- Older people need supplements because our bodies have more difficulty absorbing certain vitamins as we age.
What supplements do doctors and dieticians recommend for most people?
Most people with a healthy and varied diet do not need to take vitamin supplements. But there are a few supplements that doctors and nutritionists agree most people should take.
Vitamin D
Vitamin D is important to your body and to healthy bones. But almost 90% of the population is deficient in vitamin D.
Vitamin D deficiency can lead to rickets and softening of the bones, so it’s crucial that you get enough of it. You can get some vitamin D from certain foods. But exposure to sunlight is the best way to boost your body’s production of vitamin D.
Working in offices as well as the use of sunscreen when outside limit most people’s exposure to the sun. Vitamin D supplements offer a real benefit to those people.
Probiotics
Probiotics are a key component of good gut health. Thus, they’re vital for optimal health in general.
A lack of good bacteria in your gut can lead to many digestive issues and other health problems. You can get probiotics from foods as well, but most people don’t get as many as they should from the diet they eat. Probiotic supplements can close the gap.
Final thoughts
Here’s the bottom line. Vitamin supplements won’t prevent disease or illness. And they can’t replace the benefits of eating a varied diet of whole, nutrient-rich foods.
If you have a limited diet or specific health concern, a vitamin supplement may help. But you should discuss it with a medical professional and follow their advice.
If you have have no dietary restrictions or deficiencies, vitamin supplements are a waste of your money.
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