When it comes to the vitamin B family, there are a few that are considered essential. One essential vitamin is B6. Vitamin B6 is a generic name that encompasses six organic compounds and is another must-have on your list of daily vitamins. B6 is involved in the formation of more than 100 enzymes. These enzymes fulfill countless roles within our bodies. [4]
As with most vitamins, humans cannot synthesize vitamin C. As such, we must ingest this vital nutrient through multivitamins and our diet. Fruits and vegetables are the primary source of vitamin C for most people. Good sources of vitamin C include: [12]
Iron is another nutrient that comes largely from animal sources. As such, vegans and vegetarians may find it beneficial to take iron mineral supplements or daily multivitamins. To increase your iron intake through diet alone, you can consume more:
Even a complete and balanced diet may not be giving you all the nutrients you need, especially if you suffer from deficiencies, which are commonly linked to chronic diseases. In these cases, vitamins and multivitamin supplements can be key in providing a good foundation for your diet and ultimately your health.
This page specifically discusses the use of multivitamins, which typically contain about 26 different vitamins and minerals, and often provide 100% of the Recommended Daily Allowance of these micronutrients. We will explore situations that a multivitamin may be health-promoting, as well as if there is a benefit or harm in taking extra nutrients from a pill if the diet is already adequate.
For those who eat a healthful diet, a multivitamin may have little or no benefit. A diet that includes plenty of fruits, vegetables, whole grains, good protein sources, and healthful fats should provide most of the nutrients needed for good health. But not everyone manages to eat a healthful diet. When it comes to specific vitamins and minerals, some Americans get less than adequate amounts, according to criteria set by the National Academy of Medicine. For example, more than 90% of Americans get less than the Estimated Average Requirement for vitamin D and vitamin E from food sources alone. [2]
Multivitamins come in various forms (tablets, capsules, liquids, powders) and are packaged as a specific combination of nutrients (B-complex, calcium with vitamin D) or as a comprehensive multivitamin.
Supplements are a multibillion-dollar industry, with endless designer labels of brands from which to choose. However, an expensive brand name is not necessary as even standard generic brands will deliver results. Look for one that contains the Recommended Daily Allowance amounts and that bears the United States Pharmacopeia (USP) seal of approval on the label. This seal ensures that the ingredients and amounts of that ingredient listed on the label are contained in the pill. The USP also runs several tests that confirm the pill to be free of contaminants like heavy metals and pesticides and has been manufactured under sanitary and regulated conditions.
If you are unsure about taking a multivitamin, you may wish to consult with a registered dietitian who can evaluate your current diet to determine any missing nutrients. At that time, suggestions to improve your food intake of those nutrients will be provided, or one or more supplemental vitamins may be prescribed if that is not possible. Always inform your doctor of all supplements you are taking in case of potential interactions with medications.
Mega-doses (many times the Recommended Daily Allowance) of vitamins are not recommended. This can potentially interfere with the absorption of other nutrients or medications, or can even become toxic if too much is taken for a long period.
There is no arguing that multivitamins are important when nutritional requirements are not met through diet alone. [4] The debate is whether vitamins are needed when the diet is adequate to prevent deficiency in nutrients, as some research has shown no benefit or even harmful effects when taking supplemental vitamins and minerals.
For many diseases, but especially for cancer, only long-term trials are informative. The following studies looked at the effect of multivitamins on specific diseases and included healthy people as well as those with chronic diseases at the start of the study:
Some research has suggested that the rates of death appear higher in people using multivitamins. However, one major flaw in these studies was that many of the participants had already developed some type of serious illness. They may have started using vitamins after their health deteriorated, hoping for a benefit. But in those cases, taking a multivitamin might have been too late.
It is important to remember that a multivitamin cannot in any way replace a healthful well-balanced diet. The main purpose of a multivitamin is to fill in nutritional gaps, and provides only a hint of the vast array of healthful nutrients and chemicals naturally found in food. It cannot offer fiber or the flavor and enjoyment of foods so key to an optimal diet. However, multivitamins can play an important role when nutritional requirements are not met through diet alone. When this is the case, an expensive brand name is not necessary, as even standard store brands will deliver results. Look for one that contains the Recommended Daily Allowance amounts and that bears the United States Pharmacopeia (USP) seal of approval on the label.
If purchasing from well-known establishments, it is generally considered safe to order vitamins online. It is wise to first do research when choosing a place to purchase vitamins from. As a consumer, it is important to know what must appear on a supplement label. According to the FDA, there are five statements that are required to appear on a label: the statement of identity (name of the dietary supplement), the net quantity of contents statement (amount of the dietary supplement), the nutrition labeling, the ingredient list, and the name and place of business of the manufacturer, packer, or distributor. If any of the above is missing, return the vitamin supplement.
Vitamins do not expire in the same way food does. You will not see mold grow on vitamins that are kept past the expiration date. However, the potency of the vitamin may degrade over time. The FDA does not require supplement companies to put an expiration date on their bottles, so any time you see a "use by" or "expiration" date it has been added voluntarily.
The research on the benefits of multivitamins in warding off chronic disease is mixed. While there is some research to show that people who take a multivitamin have better health, it is hard to draw conclusions from this research. Most research on multivitamin use and chronic disease is observational. This kind of research relies on participant reporting, which is not always accurate.
People over age 50 may need more of some vitamins and minerals than younger adults do. Your doctor or a dietitian can tell you whether you need to change your diet or take a vitamin or mineral supplement to get enough of these:
Sometimes, too much of a vitamin or mineral can be harmful. Most if not all of your daily vitamins and minerals should come from food. When thinking about whether you need more of a vitamin or mineral, think about how much of each nutrient you get from food and drinks, as well as from any supplements you take. Check with a doctor or dietitian to learn whether you need to supplement your diet.
The U.S. Food and Drug Administration (FDA) checks prescription medicines, such as antibiotics or blood pressure drugs, to make sure they are safe and do what they promise. The same is true for over-the-counter drugs such as pain and cold medicines. However, the FDA does not have authority over dietary supplements, which do not have to be approved by this agency for safety or efficacy before being sold to the public.
During pregnancy, you need 220 micrograms of iodine every day. Not all prenatal vitamins contain iodine, so make sure you eat foods that have iodine in them. Ask your provider if you need to take an iodine supplement.
Vitamins and minerals play important roles in all of your body functions. Eating healthy foods and taking a prenatal vitamin every day should supply all the vitamins and minerals you need during pregnancy.
Iron is used by your body to make the extra blood that you and your fetus need during pregnancy. Women who are not pregnant need 18 mg of iron per day. Pregnant women need more, 27 mg per day. This increased amount is found in most prenatal vitamins.
Your prenatal vitamin should have the right amount of B vitamins that you need each day. Eating foods high in B vitamins is a good idea too, including liver, pork, chicken, bananas, beans, and whole-grain cereals and breads.
The MyPlate Plan can help you learn about choosing foods from each food group to get the vitamins and minerals you need during pregnancy. The MyPlate Plan can also help you limit calories from added sugars and saturated fats.
Preeclampsia: A disorder that can occur during pregnancy or after childbirth in which there is high blood pressure and other signs of organ injury. These signs include an abnormal amount of protein in the urine, a low number of platelets, abnormal kidney or liver function, pain over the upper abdomen, fluid in the lungs, or a severe headache or changes in vision.
Taking supplements can help support your overall health and encourage a balanced hormonal system. Below, we break down different symptoms of hormone imbalance and the key hormones women should be aware of. Plus, the best vitamins for hormonal imbalance (including vitamin D and vitamin B12), herbal supplements, and tips for optimal hormonal health.
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