There are thousands of vitamin supplements on the market. Many are touted as miracle pills that can cure fatigue, stimulate your brain, and boost your immune system.
Manufacturers can make these claims with very little hard scientific evidence because they qualify as “nutritional products” rather than drugs, making it difficult for the average person to discern which is the truth.
A study earlier this year found that vitamin and mineral supplements provide so little benefit to the vast majority that it makes them a waste of money for healthy people. Researchers say most people get almost all the nutrients they need through a healthy, balanced diet.
However, this does not mean that they are all snake fat.
For example, there is a lot of evidence that taking vitamins supports good health and can even reduce the risk of some diseases. And for people with a deficiency, supplements can be life-changing.
Health chiefs advise everyone to take certain tablets, while some groups need to take vitamins in certain doses and at different times in life – such as during menopause.
Everyone in the UK is advised to take a supplement of the so-called ‘sunshine vitamin’ every day for half the year, while vegetarians and vegans may need daily doses of the vital mineral that is lacking in their diet.
MailOnline’s handy guide tells you what vitamins and minerals you may need and when:
WHY ARE VITAMIN SUPPLEMENTS DEBITED?
There is a fierce debate surrounding vitamin supplements.
Experts disagree on whether a healthy person needs them at all and the correct dosage that is needed.
Professor Gunther Kuhnle, a nutrition expert at the University of Reading, told MailOnline: ‘It is generally accepted that a healthy, balanced diet should be sufficient and there is no need for additional supplements.
“But a significant number of experts believe that supplements can be used as ‘insurance’ against deficiencies.”
But he said there are difficulties in identifying the correct dosage with this approach because vitamin recommendations are based on how studies and medical data are interpreted.
For example, the UK recommends that people take 40 micrograms (μg) of vitamin C per day, while the EU recommends 80 μg and US health leaders say 90 μg.
“This is because of the way different panels interpret the evidence of what is required of individuals,” Professor Kuhnle said.
Meanwhile, vitamin recommendations “are generally based on preventing deficiency” — rather than maintaining good health.
He said: “This means that if a person meets the recommendations, they are unlikely to experience a deficiency syndrome, but this is not the amount required for ‘optimal health’.”
“The reason for this is that it is easy to identify deficiency, but incredibly difficult to identify ‘optimal health’ – although there is growing interest in moving in that direction.”
Professor Kuhnle said supplements were “important” for those on restricted diets, such as B vitamins and iron for vegans and vegetarians, and folic acid for women planning to become pregnant.
But he added: “Of course, there is also the risk of ‘overdosing’ – many vitamins can have harmful effects when consumed in very large amounts, and there is a risk of this being overdone with supplements.”
Vitamin D
How much do I need? 10 micrograms per day
Who should take the supplement? Everyone
When should it be taken? October to April
Most Brits get enough of the ‘sunshine vitamin’ from April to September as the weather improves and they spend more time outdoors. When the sun hits the skin, it triggers a chemical reaction that creates vitamin D.
But as the days get shorter, the weather gets colder and people cover up when they’re outside, Britons need to consume vitamin D in other ways.
The vitamin is essential for regulating calcium and phosphate in the body, which are needed to keep bones, teeth and muscles healthy. Inadequate intake increases the risk of rickets (soft bones) in children and bone pain in adults.
Oily fish, red meat and egg yolks are rich sources. But doctors say nearly a fifth of adults don’t get enough vitamin D, and note that it’s hard to get enough of it through food.
Instead, they recommend taking supplements, which cost around 3p per pill.
Although all Britons are told to take vitamin D during the colder months, some groups should take a daily tablet all year round, including breastfed babies, children aged one to four and those not exposed to sunlight – such as those who are bedridden or live in a care home.
All groups are recommended to take 10 micrograms of vitamin D. Consistently exceeding this amount can lead to too much calcium building up in the bones, which can damage the heart and kidneys.
Last month, the health service issued a new vitamin overdose warning after a middle-aged man in a health crisis was hospitalized after his kidneys stopped working.
He was taking 375 times more vitamin D than recommended, along with too high a dose of 19 other over-the-counter supplements.
But a number of studies show that those who take the right dose can reap health benefits.
Research published in the British Medical Journal earlier this year found that those who took daily vitamin D supplements were a fifth less likely to suffer from autoimmune disease such as arthritis and psoriasis.
And a team from the Cancer Research Institute at the University of South Australia this month found that those with adequate levels of vitamin D were less likely to suffer from diabetes and heart disease.
However, other studies have found no signs that vitamin D supplements prevent ill health.
Iron
How much do I need? 8.7 micrograms per day for adult men and women over 50; 14.8 micrograms for women ages 19 to 50
Who should take the supplement? Women with heavy periods and some vegetarians and vegans
When should it be taken? Daily among the needy
Iron produces hemoglobin, a key component in red blood cells that carry oxygen from the lungs to the body.
Liver, red meat, beans, nuts and dried fruit are good sources and most people get enough iron through their diet.
But those who don’t are at risk of developing anemia, where the body doesn’t make enough red blood cells to carry oxygen around the body. Shortness of breath, feeling tired and lack of energy are the main symptoms.
Those with heavy periods lose more iron than the average woman, so they may need to take a supplement.
And dozens of studies have shown that there is a higher rate of anemia among those who follow a plant-based diet compared to those who eat meat. One shows that a third of vegetarians are iron deficient compared to none who eat meat.
Meanwhile, another study found that taking iron tablets for three weeks could reduce fatigue by 50 percent.
But people should consult their doctor before turning to a supplement.
Dr Dwayne Mellor, a nutritionist at Aston Medical School in Birmingham, told MailOnline: “In general, unless someone has been diagnosed with iron deficiency anemia or has a specific medical condition, iron supplements are not recommended.”
Those who already get enough of the mineral are at risk of overdosing. Consuming more than 20 μg of iron per day can cause constipation, nausea, and can even be fatal. But taking a supplement that contains 17 μg of iron or less per day is unlikely to cause harm, experts say.
Those advised to take the supplements, which cost around 5p per pill, must take them an hour before a meal as food stops being absorbed in the gut.
WHAT SHOULD A BALANCED DIET LOOK LIKE?
Food should be based on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally whole grains, according to the NHS
• Eat at least 5 servings of a variety of fruits and vegetables each day. All fresh, frozen, dried and canned fruits and vegetables count
• Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally whole grains
• 30 grams of fiber per day: This is the same as eating all of the following: 5 servings of fruits and vegetables, 2 whole-wheat crackers, 2 thick slices of whole-wheat bread and a large baked potato with skin
• Have some dairy or dairy alternatives (such as soy drinks) by choosing lower fat and sugar options
• Eat some beans, pulses, fish, eggs, meat and other proteins (including 2 portions of fish each week, one of which should be fatty)
• Choose unsaturated oils and salves and consume in small amounts
• Drink 6-8 glasses/cups of water a day
• Adults should consume less than 6g of salt and 20g of saturated fat for women or 30g for men per day
Source: NHS Eatwell Guide
Vitamin B12
How much do I need? 1.5 micrograms per day
Who should take supplements? Vegetarians and vegans
When should it be taken? Daily among the needy
Vitamin B12 is essential for the production of red blood cells, keeps the nervous system healthy and reduces fatigue.
Meat, fish, milk, cheese and eggs are good sources. So those who eat these animal products should easily get enough – 1.5 μg per day – of this vitamin from their diet.
But it is not found naturally in plant-based foods such as fruits, vegetables and grains – although some foods are fortified with the vitamin, such as cereals.
Those who don’t get enough can suffer from extreme fatigue, low energy, shortness of breath, feeling weak and headaches.
Dr Mellor said some evidence suggested those following a plant-based diet should consider taking B12 supplements, which cost 5p per tablet.
He added: “It is important to note that most people do not need to supplement with other vitamins and minerals and are better off eating a varied diet based on vegetables, fruit and whole grains with little meat and dairy products (or alternatives ).’
There isn’t enough research on the effects of taking high doses of vitamin B12, so it’s not clear if people can take too much.
calcium
How much do I need? 700 micrograms per day
Who should take supplements? Some sufferers of osteoporosis and celiac disease,…
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