Which Supplements and Vitamins Do You Actually Need?
Do you take a multivitamin? What about supplements or protein powders? B12? Fish oil? Vitamin D?
Most importantly: Does your doctor know what you take?
For more than a century, scientists and doctors have known the role that certain substances play in our body and how those substances, which mostly come from foods we eat, can help prevent disease and keep us healthy. When a Polish scientist coined the term “vitamins” (short for vital amines, a kind of organic compound), he was looking to combat diseases of nutritional deficiency like rickets and pellagra.
Dietary supplements are now a $200 billion industry, with devotees from fitness enthusiasts to stay-at-home parents. And while very few people suffer from scurvy or xerophthalmia (an eye condition related to not enough vitamin A) in our modern world, you may still benefit from supplementation.
But what you actually need may be different from what your local pharmacy or nutrition store is selling.
Talk Your Doctor First
The best way to find out if you need to take vitamins, minerals or other type of supplements is to ask your primary care doctor. In fact, if you’re already taking a supplement, and your doctor doesn’t know, you should make sure to update them. Some supplements can actually interfere with prescriptions or exacerbate health problems.
Doctors have tests for many common vitamin deficiencies. In fact, tests for omega 3 fatty acids, vitamin D and vitamin B12, which patients are often low in, are usually included in the MDVIP Wellness Program.
Testing is important because too much of some vitamins can be harmful. Too much vitamin D, for example, can result in nausea and vomiting and even lead to kidney stones. You can learn more about any supplements you’re taking here.
Symptoms of Vitamin Deficiency
If you are deficient in a vitamin or mineral, your symptoms may be broad. From increased hunger to fatigue and muscle weakness to cognitive control and mental health issues, deficiency can manifest in a number of symptoms. That’s why it’s good to have a partner like your primary care doctor.
For example, a vitamin B12 deficiency, common enough to be a concern but not widespread, can have all of those symptoms, along with vision problems, weight loss and mouth sores. But other things can cause these symptoms, too.
Essential Vitamins
Our body needs the following vitamins and minerals:
- Vitamin A
- Vitamin C
- Vitamin D
- Vitamin E
- Vitamin K
- B Vitamins, including thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), cobalamin (B12),
Biotin - Folate/Folic Acid
There are other substances our bodies need (fatty acids, protein, etc.) that also come in over-the-counter supplements. But that doesn’t mean we need to take supplements. In fact, in a modern, healthy diet – the best way to get most vitamins, most people get all the nutrition they need.
There are some exceptions. Many Americans are deficient one or more of these nutrients:
Vitamin D: Nearly half of American adults don't get enough vitamin D - the "sunshine vitamin" - that's essential for our health. Your body produces vitamin D when exposed to sunlight, but many of us don't get enough in our modern indoor lifestyles. Vitamin D is critical for bone health - without it, your body can't absorb calcium properly, risking fractures and osteoporosis. But it also strengthens your immune system, maintains muscle function, supports cognitive health, and affects your nervous system and mood.
How can you get enough? Just 10-15 minutes of sunlight several times weekly helps. You can also find vitamin D in egg yolks, mushrooms, fortified milk and orange juice, and fatty fish like salmon.
For many people, especially in northern climates, supplements may be necessary. Most adults need 600-800 IU daily, but only a blood test can determine your personal needs.
Vitamin B12: Vitamin B12 is essential for DNA creation, healthy nerves, red blood cells, and brain function. Without enough B12, these vital processes break down. B12 deficiency affects 15% of Americans, but symptoms develop gradually and are easy to miss: extreme fatigue, memory problems, numbness in hands and feet, balance issues and mood changes.
You're at higher risk if you're over age 60, have digestive disorders, follow a vegan diet, or take acid reducers or diabetes medications.
Most adults need 2.4 micrograms daily. The richest sources are animal products: shellfish, fish, beef, eggs, and dairy. Vegetarians can get B12 from fortified plant milks, cereals, and nutritional yeast. Supplements are also effective
Omega 3 fatty acids
Omega-3s support brain function and help moderate inflammation, which can reduce the risk of chronic conditions. Low omega-3 levels are linked to high triglyceride levels, hypertension and increased heart disease risk.
Unlike saturated fats that raise cholesterol, omega-3s are healthy polyunsaturated fats that actually lower bad cholesterol. They may also reduce cancer and arthritis risk while supporting mood regulation.
Since our bodies can't make omega-3s, we must get them from food or supplements. Find them in fatty fish like salmon and mackerel, or plant sources like flax seeds and walnuts. Fish sources may convert more easily into usable nutrients. Supplements are available, but the science about their effectiveness is uncertain.
Your doctor may suggest supplement for these three nutrients – or not. He or she may also suggest folate especially for pregnant women and those trying to conceive. But including your doctor in the conversation about supplements is important