Should I Take Vitamin and Mineral Supplements? Which Ones? Can They Harm Me?

With the growing research on nutrition and its links to diseases, you may have heard about the health benefits of particular vitamins and minerals and wondered if such dietary supplements are necessary. The question of whether we need dietary supplements is controversial.

Some doctors and nutritionists believe that most people can get all the vitamins and minerals needed to maintain good health by eating a balanced diet from the basic food groups. Aside from the vitamins and minerals, plant foods often contain other beneficial compounds, and supplements aren’t a substitute for a healthy diet. Others believe that our diet can’t provide all the necessary nutrients since cooking, freezing, and processing of the foods destroy much of their vitamins and minerals.

Perhaps you may be in a circumstance that makes healthful eating a challenge. You may need vitamin and mineral supplements if you are in one of the following circumstances:

1. You are unable to eat the recommended number of servings from the food guide pyramid.

2. You are on a very low-calorie weight loss diet.

3. You are pregnant or breast-feeding.

4. You are elderly and not eating as much as you should.

5. You are a strict vegetarian and not careful about controlling adequate nutritional balances.

6. You are a heavy user of alcohol and other drugs and cigarette smoker, as these substances destroy vitamins and minerals.

If you fit in one of these categories, you should consult your physician or personal health care provider. A registered dietitian or your doctor can help evaluate your eating pattern and determine whether a vitamin and mineral supplement is right for you. Vitamins and minerals are essential to normal metabolism, growth and development, and regulation of the functioning of your body’s cells. For example, if you don’t get enough vitamin A in your diet, you may have poor skin, weak night vision or dry, brittle hair. Bleeding gums may indicate a lack of vitamin C. Doctors often recommend or prescribe supplements for prevention of such deficiency diseases.

CAN VITAMINS HARM ME?

In beginning to understand this important question, there are a few basic facts you need to know.

An excess of a particular vitamin and mineral can lead to health problems as well. High doses of vitamins A, D, E, and K, which are fat-soluble, can be toxic. These vitamins are stored in your body, and large doses can build up to toxic levels. It’s best to seek the advice of a registered dietitian or doctor if you’re considering taking supplements.