The other day I noticed an article posted at the Steveston Community Centre with general guidelines about what to look for in a multivitamin and great advice to help consumers navigate this challenging aisle in the pharmacy. What I particularly liked about this article was that it emphasized that different people have different needs and reminded consumers that more is not necessarily better. This is the approach I have always taken with vitamin and mineral supplements and this can be a more complicated question than one might think. As a dietitian, I always recommend food first, but sometimes we just can't get enough to meet our needs from food, depending on our dietary habits, preferences, age, gender, and health conditions. That being said, just because vitamins and minerals are good for us and essential for our health and well-being, doesn't mean that more is better. Here is why:
Most vitamins and minerals have an upper limit, which is the maximum amount we should not exceed from a combination of diet and supplements. Just as deficiencies in nutrients can cause health problems, consuming excessive amounts of some nutrients can be dangerous and cause adverse health effects.
Many health conditions, such as those involving the kidney or liver, need special consideration since these organs are involved in the metabolism and storage of some vitamins and minerals.
Medications also need to be taken into account. There are many medication and nutrient interactions, and this should be discussed with your healthcare provider. For example, vitamin K affects the action of warfarin (a medication used as a blood thinner).
Diet is important. It is important to look at dietary sources of vitamins and minerals when considering supplementation. Some people may have higher needs for certain vitamins and minerals and eat a varied diet and are therefore able to meet these needs through diet alone. Others may avoid certain foods or food groups due to allergies, intolerances, preferences, or medical conditions and may require supplementation to meet their needs.
The bottom line is, I encourage people to think of vitamin and mineral supplements like medications, and to always consult with a healthcare professional about their individual needs, medical history and dietary habits prior to taking any supplements. Each person is unique and it's always best to take an individualized approach.
