Veggie Blog

Vitamins and your health

How do you choose a vitamin supplement?

If you and your doctor have decided that a supplement makes sense, there are hundreds of products to choose from, in pharmacies, supermarkets, health stores and online. A higher price or a bigger bottle does not mean better quality. Look for a product made for your age, sex and life stage. Read the label and compare the amounts with the Daily Value. The NIH Office of Dietary Supplements warns that some high-potency products contain far more of certain vitamins and minerals than the recommended amounts, sometimes even more than the upper limit, and that is the risk with megadoses.

Check the expiry date, and look for a seal from an independent testing organization, such as USP or NSF, which shows that the contents match the label. Buy from a reputable seller.

What is the difference between vitamins you can store and vitamins you cannot?

Vitamins A, D, E and K are fat-soluble, which means the body stores them, so too much can build up over time. Vitamins C and the B vitamins dissolve in water, and the body gets rid of the extra in your urine, but very high doses still cause problems. For example, vitamin C above 2,000 milligrams a day can cause diarrhea and stomach upset. Women who are pregnant or planning a pregnancy should ask their doctor before taking any vitamin A, because too much preformed vitamin A can harm the baby.

When and how should you take them?

Take supplements as the label says. Many people take them with a meal, which is easier on the stomach, and fat-soluble vitamins are absorbed better when the meal contains some fat. Choose a time you will remember and make it a routine. Some vitamins and minerals can interact with medicines. Vitamin K, for instance, affects blood thinners such as warfarin, and calcium and iron can reduce the absorption of some medicines. Ask a pharmacist if you take any regular medication, and read our post on taking calcium supplements safely for a good example.

Which supplements are worth discussing with your doctor?

The shortlist is usually short: vitamin B12 for vegans and for some older adults, vitamin D if you get little sun, folic acid before and during pregnancy, and iron or calcium if a test shows you are low. If you eat a varied diet and are healthy, a basic multivitamin with amounts close to the daily recommendations is generally safe, but it is not a must. You can find out more in our posts on vitamin supplements and on taking supplements.

Will vitamins keep your energy at its best?

Only if you were low in a vitamin to begin with. Taking more of a vitamin than your body needs does not raise your energy. Sleep, regular exercise, a balanced diet and managing stress make far more difference. If you feel tired all the time, see your doctor, because there are many possible causes, and a supplement could hide the real reason.

What should you remember?

Supplements are an add-on to a healthy diet, not a substitute. Choose products carefully, stay within the recommended amounts, tell your doctor and pharmacist what you take, and keep them away from children. To think through whether you need one at all, see our post on whether you need a vitamin supplement, and for a look at how too little affects you, read about a lack of vitamins.