Benefits and Ill Effects of Food Supplements

 

Do we need supplements?

 Many people take multivitamins or other supplements as part of their daily routine, but do we really need them? Health experts disagree.

Many experts argue that supplements are beneficial, at least for some people, and even if you aren’t in one of the groups that will benefit, taking them won’t do you any harm. They can be thought of as a “safety net,” ensuring good nutrition.

No harm There is no evidence that taking multivitamin supplements causes harm, as long as they don’t provide significantly more than the recommended intake of each nutrient. 

Benefits to specific groups Certain groups have been found to benefit from particular vitamin supplements—particularly A, C, and D in children, and folic acid in pregnant women. These effects don’t show up in large population studies. 

Acts as a backup Even healthy diets can lack one nutrient or another occasionally. Vitamin supplements may act as a “safety net,” preventing accidental deficiency. People who take them do show fewer nutritional inadequacies, but this may be because they also tend to eat healthily. 

Boosts a poor or restricted diet Many people have a limited or poor diet, whether because of beliefs, illness, access to food, or simply being fussy eaters. In these cases, a multivitamin can help to ensure adequate intake of vital compounds. 

Can be tailored to specific needs Males, females, and people of different ages and activity levels have different nutritional needs. Tailored supplements are matched to the requirements of the group to which you belong. This may be easier than dietary changes to ensure complete nutrition. 

Multivitamins 

Supplements offering multiple nutrients range from minimal to comprehensive. Many contain far more than the recommended dose of some vitamins, while they miss out others. Sometimes vitamins aren’t absorbed or processed as effectively when they are not taken in combination with the foods in which they naturally occur. 

Many experts aren’t convinced that supplements are a good idea for everyone. They point to the lack of evidence for their benefit in most people, the possibility of harm from high-dose formulas, and their expense.

No benefits in general population

 Large studies of healthy people have not found consistent evidence that multivitamins are beneficial. Specifically, they have been found to have no effect on cardiovascular disease in the general population, or on memory in older adults. 

Harmful 

Some multivitamins contain huge doses of each vitamin, which may be harmful. For example, excess iron, selenium, and vitamin A can be toxic, so it is good practice to keep all supplements out of sight and reach of children.

 Overdoses cannot be processed

 If you take large doses of a vitamin or mineral, even if it is harmless, if the amount is more than the body needs, the body will treat it as waste and excrete it. Water-soluble vitamins cannot be stored for later use.Taking too much of some supplements, such as vitamin A, vitamin D, or iron supplements can also have unwanted effects before, during, and after surgery. So, be sure to inform your healthcare provider, including your pharmacist about any supplements you are taking.

 Not tightly regulated

Many vitamins are regulated as foods or supplements, not drugs. So while safety must be proven, composition and quality can vary dramatically. Also, there is often no guarantee you are getting exactly what’s on the label. 

Expensive 

Multivitamins can be expensive, and in many cases the money might be better spent on supplementing the diet with more fresh fruit and vegetables, which also contain beneficial fiber. 

Substituting supplements for prescription medicines