Vitamins and minerals are essential nutrients that the body needs to stay healthy and thrive. Vitamins help the body work properly. For example, some vitamins keep the nerves healthy while others protect against infections, help the blood clot properly, or allow the body to obtain energy from food. Like vitamins, minerals also help the body function properly. The body needs some minerals, such as calcium, potassium, and magnesium, in larger quantities, and others, such as fluoride and iodine, in very small amounts. Vitamins and minerals are found in food. If you eat a health-conscious, varied diet, you can get most of these nutrients from your food. 

It is usually better to try and get vitamins and minerals from food. Certain nutrient-dense foods contain many important minerals and vitamins. Including these foods in your diet can help you stay healthy. However, some people need dietary supplements to give the body sufficient amounts of these essential nutrients to maintain health and wellness. Supplements, which are often called multivitamins, come in various forms including chewable tablets, pills, drinks, powders, gummies, and energy bars.

Who can benefit from taking dietary supplements? 

Most people who eat a varied diet do not need supplements. Eating a balanced diet that includes fruits, vegetables, whole grains, dairy products, lean meats, fish, legumes, nuts, and seeds is the best way to get all the minerals and vitamins the body needs. However, in certain situations supplements may be necessary to maintain optimum health. 

• Folic acid supplements in women of childbearing age can help protect babies against neural tube defects.
• People at increased risk of osteoporosis can benefit from vitamin D supplements.
• Individuals with certain medical conditions may need supplements because of deficiencies. For example, people with gut conditions like chronic diarrhea, celiac disease, and Crohn's disease may need vitamin supplements.
• Vitamin supplements are necessary after gastric bypass surgery because the procedure interferes with the normal absorption of vitamins from food. 
• People with dietary restrictions, such as vegans, or individuals with food allergies may need supplements.

Types of Supplements for Health and Wellness

A standard multivitamin typically contains the following essential nutrients:

• Water-soluble vitamin C and B
• Fat-soluble vitamins A, D, E, and K
• Minerals such as calcium, potassium, iron, zinc, magnesium, phosphorus, and more

Most multivitamins are intended for the average adult. However, certain supplements are designed for special groups of people. 

• Women's supplements have extra minerals like iron because menstruating women lose blood every month and need more iron than men.
• Prenatal supplements are specially formulated for pregnant or breastfeeding women or women planning a pregnancy soon. They contain extra iron and folic acid.
• Post-menopausal supplements contain extra calcium since women are at higher risk of osteoporosis (brittle bones) than men.
• Senior supplement formulas contain more vitamin D and vitamin B12.

Some dietary supplements are advertised for children and teenagers. However, these should be used with great caution because children's bodies are still growing and the side effects of these products may be harmful to their normal development. Always speak to your doctor before adding any supplements to you or your children’s diet. 

Taking Vitamin and Mineral Supplements Safely

Supplements can play an important role in maintaining good health. Products sold as dietary supplements are usually available over-the-counter. However, these products are not subject to the same rigorous testing as prescription drugs. Federal regulations are not as strict for over-the-counter supplements compared to prescription medications. Therefore, it is important to keep certain things in mind to ensure safety. 

• When your healthcare providers are collecting health information, tell them about any dietary supplements you take. Vitamins and supplements can interact with other medications and/or have side effects.
• Take the recommended dose of the supplement as indicated on the label or per medical advice.
• Purchase a product made by a trustworthy brand. Poor-quality supplements may include contaminants or may not contain what's mentioned on the label. Remember, a supplement labeled as “natural” does not necessarily mean it is safe.

Side Effects of Supplements

When taken as directed, multivitamins rarely cause serious side effects. The most common side effects of supplements are headache, upset stomach, and an unpleasant taste in the mouth.

You must take a supplement exactly as recommended. The Food and Nutrition Board of the Institutes of Medicine in the United States has outlined the Recommended Daily Allowance (RDA) for each vitamin and mineral. This is a reference value that indicates the average daily intake of a nutrient that is sufficient to meet the nutritional requirement of an average healthy adult. Supplements that provide more than the RDA of any vitamin or mineral can cause health problems. This is especially true for the fat-soluble vitamins A, D, E, and K which can be stored in the body and build-up to dangerous levels. 

• Large doses of vitamin A can cause changes in vision, skin problems, and bone pain.
• Vitamin D toxicity can lead to high blood calcium levels with symptoms such as nausea, vomiting, and weakness. 
• Large amounts of vitamin E can cause fatigue, muscle weakness, diarrhea, and nausea.
• Excess intake of vitamin K can cause anemia and jaundice.
• Minerals taken at large doses can cause serious side effects like stomach bleeding, heart rhythm abnormalities, confusion, and muscle weakness.

Common Questions

How should I take multivitamins?

You should take your multivitamin exactly as indicated on the label or recommended by your doctor. Never take more than the recommended dose. Always chew chewable tablets before swallowing them. Measure liquid supplements carefully before consuming. Swallow capsules and tablets whole (do not crush, break, or chew them). Store your multivitamins at room temperature away from moisture and heat.

What should I do if I miss a dose of my supplement?

Take the supplement as soon as you remember. If it is nearly time for the next day's dose, skip the missed dose. NEVER take two doses together. 

Can I get a discount on vitamins/supplements with BuzzRx?

Yes, you can get discounts on some over-the-counter medicines—including vitamins and supplements—as long as you have a signed prescription from your doctor.

References:

1. https://www.healthlinkbc.ca/health-topics/ud3713
2. https://www.nia.nih.gov/health/vitamins-and-minerals-older-adults
3. https://www.health.harvard.edu/vitamins-and-supplements/the-benefits-of-vitamin-supplements
4. https://www.nccih.nih.gov/health/tips/things-to-know-about-dietary-supplements-for-children-and-teens
5. https://medlineplus.gov/dietarysupplements.html
6. https://ods.od.nih.gov/HealthInformation/Dietary_Reference_Intakes.aspx
7. https://www.ncbi.nlm.nih.gov/books/NBK532916/
8. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/vitamin-d-toxicity/faq-20058108
9. https://www.msdmanuals.com/home/disorders-of-nutrition/vitamins/vitamin-k-excess
10. https://www.msdmanuals.com/professional/nutritional-disorders/vitamin-deficiency-dependency-and-toxicity/vitamin-e-toxicity
11.https://www.uofmhealth.org/health-library/d03145a1