Do We Really Need Vitamins?

From commercials to influencers to the Vitameatavegamine episode of I Love Lucy, we’re surrounded by people telling us which vitamins, supplements and health tonics we should take.

But should we be taking their advice?

Research shows that up to 70% of people take at least one supplement, most commonly multivitamins, vitamin D and omega-3 fatty acids. And, as the CDC reports, the number of supplements we take often increases with age.

While those of us who use supplements are trying to live healthier, there are more complicated aspects we need to consider, including:

• Cure-all claims. Despite the hype, supplements alone cannot replace diet and exercise. Studies show vitamins do not protect against heart disease, cancer and mental decline. (However, some research suggests that folic acid and B vitamins may reduce stroke risk.)
• Lack of FDA regulations. And that means formulas can vary drastically. For example, a study in the Journal of Clinical Sleep Medicine found that 70% of melatonin supplements had incorrect labels. One product had 83% less melatonin than advertised, while another had 478% more than listed. Some also included the mood regulation chemical serotonin.
• Side effects. An excess of vitamins A, B6, D, E and K, as well as calcium and iron, can cause side effects such as confusion, dehydration, diarrhea, irregular heartbeat, kidney stones, liver toxicity, nausea, nerve pain and vomiting. Supplements also can prevent the anti-clotting effects of blood thinners or alter your anesthesia response.

So, what should you do when it comes to determining what vitamins or supplements—if any—to take?

First, consider getting the nutrients you need from your food. The National Institutes of Health reports that to get more vitamins A, B, C, D, E and K, you can add more of these foods to your diet:

Remember, it’s important to talk to your doctor before taking any vitamins or supplements. Your provider can order a blood test to determine if you have any deficiencies. If you do, they can help you map out next steps based on your whole health picture.