Supplements and Vitamins: Sorting out Vital Requirements

Key Takeaways

1. Supplements and vitamins are not a substitute for a balanced and healthy diet.

2. Incorporating a daily multivitamin as a healthy supplement can complement a well-rounded diet, ensuring optimal intake of essential nutrients for overall well-being.

3. Consuming vitamins and minerals in large doses in the form of supplements can have adverse health effects, potentially leading to toxicity.

4. Consult with a doctor before incorporating supplements and vitamins into your routine.

Introduction

Ensuring a well-rounded diet is essential for meeting our nutritional needs, including fibre, vitamins and minerals. However, certain life stages or circumstances may pose challenges in obtaining all essential nutrients solely through food as the demand for specific nutrients increases. For example, recent data suggests that changing food habits and an indoor lifestyle have led to 3 out of 4 Indians suffering from vitamin D deficiency. Similarly, according to statistics from the National Family Health Survey (NFHS-5), 52% of pregnant women in India suffer from anaemia. In such cases, supplements and vitamins may be necessary to maintain optimal health.

Food and Dietary Supplement Benefits

A supplement, also known as a nutritional supplement, is a product consumed orally that typically contains various dietary ingredients.  Some of the common dietary supplements include

• Vitamins
• Minerals 
• Fish oil or omega-3 fatty acids
• Melatonin
• Antioxidants
• Fibre
• Probiotics 

Food and Dietary supplements are intended to complement your diet, ensuring you receive adequate nutrients. Your doctor may recommend vitamins and supplements for certain health conditions for optimal body functioning and avoiding health complications associated with their deficiencies. Supplements and vitamins are most commonly recommended in

• Pregnant and breastfeeding women
• Excessive smoking, alcohol, or drug use
• Crash dieters and those on strict diets/vegan diet
• Elderly individuals, especially if disabled or chronically ill
• Women with heavy periods
• People with food allergies
• Those with malabsorption problems (e.g., diarrhoea, coeliac disease, cystic fibrosis, or pancreatitis)
• Infants
• Certain deficiencies and health conditions such as osteoporosis, anaemia, etc

Importance of Vitamins, Minerals and Other Key Nutrients in The Body

Vitamins and minerals are crucial in small amounts for diverse metabolic functions. The below table provides a concise overview of the key micronutrients and their role in our body.

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Other Nutrients

Besides the nutrients mentioned previously, there are a few additional nutrients necessary for optimal bodily function and are commonly available as supplements.

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Also read: Fish Oil: Will It Actually Improve Your Heart Health?

Why should you seek your doctor’s advice before taking supplements and vitamins?

• Using supplements and vitamins is advisable as a short-term strategy. Prolonged use of high-dose supplements can result in symptoms of toxicity. For example,some text
  • Vitamins A, D, E, and K are fat-soluble and tend to accumulate in the body. Taking doses higher than recommended may result in toxicity. 
  • Large doses of Vitamin C can cause diarrhoea.
  • Excessive consumption of fish oil in very high doses may contribute to reduced blood clotting.
• In the case of a healthy adult, supplement intake is best kept close to the Recommended Daily Intake. 
• Unless advised by a doctor, it is generally not recommended to take high-dose supplements.

How to find high-quality supplements?

• Look for reputable brands with a history of reliable products
• Avoid artificial additives
• Check for third-party certifications
• Examine the ingredient list for appropriate forms and doses
• Evaluate customer reviews
• Seek advice from a doctor or registered dietitian

How can you tell if your body is absorbing supplements?

You can determine supplement absorption by directly measuring nutrient levels in the blood before and after supplementation or indirectly by observing if there has been an improvement in symptoms after supplementation.  

FAQS

‍1. How do I know what vitamins to take?

Determining which vitamins to take depends on factors such as age, gender, health status, dietary habits, and lifestyle. Consulting a doctor or a registered dietitian can help assess your specific needs and recommend the best supplements based on individual requirements and goals.

‍2. What vitamins/supplements do you need on a vegan or vegetarian diet?

Food and dietary supplements rich in Vitamin B12, iron, calcium, Vitamin D, Iodine, Zinc, vitamin K, and Omega-3 fatty acids are to be considered for a vegan diet.

3. What vitamins and supplements do you need on a keto diet?

The top supplements recommended for a keto diet include magnesium, medium-chain triglycerides (MCTs), omega-3 fatty acids, vitamin D, digestive enzymes, electrolytes, fibre, and L-theanine (an amino acid- found in green or black tea).

4. What supplements do you need to build muscle?

Supplements like creatine, protein supplements, Branched-chain amino acids (BCAAs), beta-alanine, Beta-hydroxy beta-methylbutyrate (HMB), and weight gainers can aid muscle growth when combined with proper diet and exercise.

5. What vitamins/supplements do you need to lose weight?

The best supplements to enhance metabolism and aid weight loss include fibre, vitamin B group, vitamin D, iron, magnesium, and green tea extract.

6. What are the essential supplements for women, particularly during pregnancy?

Some of the essential supplements in pregnancy include folic acid, Calcium, Vitamin D, Iodine and iron.

7. What supplements should not be taken together?

While many supplements can be taken together without issue, some combinations may interfere with each other's absorption or effectiveness. Here are a few examples of supplements that should be approached with caution when taken together:

• Zinc can interfere with the absorption of iron.
• Calcium supplements can impact the absorption of minerals like zinc, magnesium, and iron, crucial for bone health.
• Extremely high doses of vitamin D may decrease magnesium levels.

8. Which vitamins should not be taken together?

• Combining vitamin C and B12 supplements may reduce B12 absorption.
• Vitamin D with vitamin B12 or vitamin C.

Conclusion

In conclusion, while supplements and vitamins can play a crucial role in filling nutritional gaps in our diets, they should not substitute for a balanced diet and regular exercise. Consulting with healthcare professionals before incorporating supplements into your daily regimen ensures personalized recommendations and minimizes potential health risks. By integrating supplements and vitamins thoughtfully into your diet, you can optimize your nutritional intake and promote well-being effectively.

For continued wellness support, we suggest downloading our Aware app, an invaluable ally in your journey towards a healthy lifestyle. By remaining informed and proactive, you can actively enhance your overall well-being.

Also read: Your daily dose of vitamin E: What you need to know

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About the Author
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Dr. Satish Madiraju, a renowned cardiologist is passionate about consumer heart health and is on a mission to prevent a million heart attacks. He shares his expertise not only on heart health but also on leadership, digital health, and improving patient experience.