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To Supplement or Not to Supplement?


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We've all heard it before. "Take B12 it will give you more energy than a cup of coffee" or "take vitamin C it will prevent you from getting sick." Is there any actual truth to this or are we all just wasting our money on supplements?

It is true that vitamins and minerals are good for us and are required for a lot of basic bodily functions such as immune function, eye function, and growth and development. However, does that mean that just because we take a bunch of vitamin C and zinc everyday that we will never get sick? Probably not. When we are deficient in certain vitamins and minerals supplementation can be a way to ensure our body is getting what it needs. But if we are not deficient in anything, then taking supplements will either make your body excrete the excess amounts in your urine or will cause your body to overload and have possible toxic effects. Similar to a gas tank in your car, your body only needs a certain amount of vitamins and minerals and therefore will only use what it needs.

How do I know if I am deficient in a nutrient?

The best way to ensure that your body is not deficient in anything is to eat a well balanced diet that is high in nutrient dense foods such as fruits, vegetables, and whole grains. If you do not feel that you eat a very balanced diet and are concerned about deficiencies you should visit your doctor and get your blood checked. In general, you likely won't go wrong with taking a daily multivitamin but individual vitamin supplementation, such as B12, is not necessary unless you are actually deficient in that vitamin or you know you are not getting enough from your diet. With that being said, there are some age groups and medical diagnoses that may require higher amounts of certain nutrients and therefore may require supplementation. Talk to a registered dietitian to learn more about your vitamin and mineral needs and which foods are good sources.



For more information on the recommended daily amounts of vitamins and minerals visit the Office of Dietary Supplements website and click on the DRI tables: https://ods.od.nih.gov/Health_Information/Dietary_Reference_Intakes.aspx

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