In my practice, I’m often asked by my patients if they need vitamin supplements. Some of them want vitamins to “boost energy”, while other want vitamins to “boost immune system”. This article aims to debunk some of the common misconceptions towards vitamin supplements.

What Are Vitamins?

Vitamins are substances found in food. Most vitamins are substances the body can’t make on its own but that it needs to work well. Vitamin supplements are pills, capsules, or liquids that have vitamins in them. Supplements are another way (besides food) that people can get vitamins.

Should You Take Vitamin Supplements?

Generally, if you’re healthy and eat well, you do not need supplements. Experts suggest deriving vitamins from food rather than pills because food provides other awesome health benefits. But hey, there are exceptions!

Who Might Need Supplements?

1. Older Adults (65 years old and older): A daily dose of 600 to 800 units of vitamin D can strengthen bones and prevent falls.
2. Vitamin Deficient Individuals: Your doctor may prescribe specific supplements or even shots.
3. Post-Weight Loss Surgery Patients: They often need extra vitamins due to dietary restrictions.
4. Vegans: Without animal products, certain vitamins might be missing. A quick chat with your doctor can clarify which supplements are needed.
5. Planning for pregnancy: Start taking a prenatal multivitamin with at least 400 micrograms of folic acid a month before trying to conceive. This aids in preventing birth defects. Your doctor can guide the right dosage for you.

Vitamins to Avoid

Contrary to popular belief, too much vitamin supplementation can be dangerous especially for these vitamins:

• Vitamin A: In places with ample access to nutritious food (such as in Singapore), avoid this supplement! It might increase risks of cancer, heart disease, and fractures. Excessive Vitamin A is also harmful to the fetus for those who are planning for pregnancy.
• Vitamin C: Too much vitamin C can actually cause kidney stones!
• Vitamin E: Research indicates it could raise risks of death or prostate cancer.

Best Food Sources of Vitamins

Stick to a vibrant diet full of fruits, veggies, and whole grains. Minimize meat and fatty foods. Certain vitamins are animal-derived, but plants generally pack higher concentrations. Plus, they offer fiber and other benefits!

Conclusion

Vitamins supplements are generally not required if you are having a healthy and balanced diet, except for a few specific situations.

Remember, while this advice promotes overall knowledge, your doctor can offer you personalized guidance tailored to your unique health needs.

References:

• O’Connor EA, Evans CV, Ivlev I, Rushkin MC, Thomas RG, Martin A, Lin JS. Vitamin and Mineral Supplements for the Primary Prevention of Cardiovascular Disease and Cancer: Updated Evidence Report and Systematic Review for the US Preventive Services Task Force. JAMA. 2022;327(23):2334. PMID: 35727272.
• Rothman KJ, Moore LL, Singer MR, Nguyen US, Mannino S, Milunsky A. Teratogenicity of high vitamin A intake. N Engl J Med. 1995;333(21):1369. PMID: 7477116.
• Huang HY, Caballero B, Chang S, Alberg AJ, Semba RD, Schneyer CR, Wilson RF, Cheng TY, Vassy J, Prokopowicz G, Barnes GJ 2nd, Bass EB. The efficacy and safety of multivitamin and mineral supplement use to prevent cancer and chronic disease in adults: a systematic review for a National Institutes of Health state-of-the-science conference. Ann Intern Med. 2006;145(5):372. Epub 2006 Jul 31. PMID: 16880453.
• Outila TA, Kärkkäinen MU, Seppänen RH, Lamberg-Allardt CJ. Dietary intake of vitamin D in premenopausal, healthy vegans was insufficient to maintain concentrations of serum 25-hydroxyvitamin D and intact parathyroid hormone within normal ranges during the winter in Finland. J Am Diet Assoc. 2000;100(4):434. PMID: 10767899.