Taking vitamin supplements has become a commonplace activity for millions of us, convinced we’re improving our health and wellbeing with a daily pill. However, while some supplements do perform an essential role for certain people, scientific evidence to prove the nutritional or other health benefits of multivitamin supplements remains patchy.
In fact, a new report in the Journal of Internal Medicine says that eating a healthy diet with the right balance of fruit and vegetables, whole grains, proteins, carbohydrates and fats will give you all the nutrition required for a healthy life.
Supplements that are recommended by doctors include fish oil to lower triglycerides, the fats present in the blood that can lead to high cholesterol levels, and calcium and vitamin D for improved bone health, particularly for pregnant women. In pregnancy, folic acid is also likely to be prescribed folic acid because it is essential for healthy foetus growth while reducing the risk of birth defects such as spina bifida.
However, there are some supplements that, far from being beneficial to your health, may actually harm you. For example, some protein supplements used by sports enthusiasts and athletes have been found to contain DMAA, an amphetamine linked to potential heart failure. The substance is now banned in the UK and Canada but still legal to buy from overseas outlets.
Older people taking multivitamins may be certain they are helping to prolong their life by topping up vitamin levels but older women run the risk of dying earlier if they take too much iron, copper, magnesium, folic acid, zinc and vitamin B. A study in the Archives of Internal Medicine says taking single nutrients alone may be potentially toxic so it’s important to take them with other nutrients.
Be cautious when taking vitamin D supplements. We can only absorb beneficial amounts of vitamin D through our skin and the majority comes from sunshine so be wary of supplements that promise to raise your vitamin D levels.
Before you start taking any supplements, have a chat with your doctor and get a check-up to identify if you are deficient in any particular vitamins.
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