by Kate Haisch

If you have a relatively balanced and varied diet then most of your nutrient needs are being met and supplementing with extra vitamins and minerals is unnecessary and may even be unhealthy.

Taking vitamins and minerals in excess may create an unhealthy imbalance in the body, which may be just as unhealthy as not getting enough vitamins and minerals at all.  Oftentimes, the symptoms of vitamin and mineral deficiency are the same as toxicity.   It is not true that taking vitamin and mineral supplements can make up for an unhealthy diet.   It can not provide additional energy, enhance athletic performance, build muscle, aid weight loss, help cope with stress, or prevent, cure or treat common colds.

When is it good to take vitamin and mineral supplements?

Nutrition for You recommends taking low-dose multivitamins when you are following a reduced calorie meal plan of 1600 calories or less.

Women who are pregnant and nursing are recommended to take folate and iron supplements and they are recommended to give their babies iron and fluoride supplements.

Older people are recommended to take Vitamin B12 and Vitamin D supplements .

If you are vegan, Vitamin B12 supplements may be helpful.

If you are lactose intolerant, Calcium and Vitamin D supplements may be helpful.

Finally, vitamin and mineral supplements are recommended for people who have extensive injuries, prolonged illness, an illness that impairs the appetite or nutrient absorption and for people taking medication that interferes with their body’s ability to use specific nutrients.

Nutrition for You stresses the importance of getting all of the necessary vitamins, minerals and nutrients from whole foods first. The best way to ensure your body is receiving all the nutrients it needs to be healthy is to eat a diet rich in whole grains, fruits, vegetables, lean protein, some dairy and heart-healthy fats.   Nutrition for You can put together a meal plan tailored to meet all of your nutritional needs.

Read more in our Supplements Series

Are supplements safe?

Do weight loss supplements really work?

Fish oil and flaxseed are excellent sources of omega-3 fats

When is it good to take vitamin and mineral supplements?

More About Supplements: Are they effective? Are they safe?

References

1. Fragakis, Allison Sarubin. Popular Dietary Supplements. American Dietetic Association, 2003.

2. Whitney, Elie and Rolfer, Sharon Rady. Understanding Nutrition. California, Thompson Higher Education, 2008

3. Ghirlanda, et al., Evidence of plasma CoQ10-lowering effect of HMG-COA reductase inhibitors: a double-blind, placebo-controlled study, Journal of Clinical Pharmacology. 1993 Mar; 33(3):226-229.