Should You Avoid Vitamin Supplements?

Written by Pooja Gopinathrao

Vitamin supplements provide essential vitamins that are insufficient in a person's diet. The goal of these supplements is to achieve that daily intake of vitamins. Most vitamins need to come from our food intake because the body either does not produce them or produces too little. Vitamins themselves are organic substances present in very small amounts in natural foods and meals. However, remember that vitamin supplements can’t substitute for a healthy diet.

Vitamins are best obtained from food, non-processed foods. Although vitamin supplements do help, it is important to not take multivitamin supplements a=unless suggested by a doctor/medical advice. Vitamin supplements aren't a shortcut to better health or some miracle cure.

It is commonly believed that taking many doses of certain vitamins will act like some medicine or cure. That is not true! Taking large doses of vitamins can cause serious side effects like liver damage, and even death. Taking higher than recommended doses of some vitamins may cause complicated health issues based on that vitamin. For example, vitamins A, D, E, and K are fat-soluble. This means they are eventually stored in the body and can turn toxic (for higher doses). Vitamin C dosage above 1 gram may cause nausea, abdominal cramps, headaches, and diarrhea. Taking high doses of certain vitamins can also mask other deficiencies and issues in your diet/body. For example, too much folate intake can hide vitamin B12 deficiencies. High vitamin C doses can mask and intervene in medical tests like diabetes tests.

Recently, a lot of attention has been drawn to Vitamin E and its youthful properties. Vitamin E naturally helps with hair, and skin health (prevents wrinkles, hair damage, etc.) making you feel and look younger. However, high doses of vitamin E supplements have been linked to higher rates of early death. 

Always consult with a healthcare professional before starting any supplements, as excessive intake of certain vitamins can lead to serious health risks. Your doctor can provide personalized advice to ensure that you're taking the right vitamins in the correct amounts to support your overall health without causing harm.

References

Department of Health & Human Services. (2000, June 21). Vitamin and mineral supplements. Better Health Channel. https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-and-mineral-supplements-what-to-know

 Kubala, J. (2020, January 20). Can you overdose on vitamins?. Healthline. https://www.healthline.com/nutrition/can-you-overdose-on-vitamins#risks-of-high-doses

Is there really any benefit to multivitamins?. Johns Hopkins Medicine. (2024, June 20). https://www.hopkinsmedicine.org/health/wellness-and-prevention/is-there-really-any-benefit-to-multivitamins

Written by Pooja Gopinathrao from MEDILOQUY