Vitamin Supplements

There are many controversies on whether vitamin supplements are necessary in an adequate diet. The Food and Drug Administration (FDA) labeled dietary supplements as a food rather than a drug in 1994 and they are sold to consumers off the shelf (FDA, Dietary Supplement Health and Education Act of 1994). There are two types of vitamins: water-soluble and fat-soluble. Water-soluble vitamins include all the B vitamins (thiamin, riboflavin, niacin, vitamin B6, folate, vitamin B12, pantothenic acid, and biotin) and vitamin C and fat-soluble vitamins include vitamin: A, D, E, and K. Dietary supplements come in a pill, capsule, tablet, or liquid form and they contain vitamins, minerals, and/or herbs (FDA). They are meant to supplement the diet and not to take place of a healthy diet.

Advantages of Vitamin Supplements

Vitamin supplements are not meant to take the place of food in a diet, rather they are meant for those who may desire more vitamins than their current, healthy diet is supplying. Some people who are more prone to vitamin and/or mineral deficiencies such as someone who is vegan, afflicted with illness, or elderly are usually advised by their doctor to take dietary supplements to insure that they are getting the proper amount of nutrients such as: protein (46 and 56 g for women and men respectively), calcium (2,500 mg per day for men and women ages 19-70), iron (45 mg), zinc (40 mg), B vitamins, vitamin D (50 µg), and others that might be lacking (FDA).

A vegan for example will not eat any animal products and this person may have a harder time consuming the recommended amount of vitamin B12, calcium, protein, and iron in their diet. Since animal products are very rich in these key nutrients, the vegan could suffer from deficiencies that could eventually lead to bone loss and anemia.

Vitamin and mineral supplements can also be beneficial to those who do not consume enough nutrients in the food they eat. A couple of examples would be the elderly and women. Women are more susceptible to osteoporosis because they usually do not get the recommended daily value of calcium. The daily recommended value for calcium is three cups of low-fat or fat-free milk. Some women think that dairy is fating and sometimes this is why women do not consume enough calcium. To be sure that they are getting the recommended daily value it is important that they take vitamin supplements. There are also many elderly people who do not have a healthy diet and they are more susceptible to forget to eat a balanced meal.

Pregnant women have increased needs for vitamins and minerals and Doctors usually recommend women who are pregnant or who might become pregnant to take vitamins. For pregnant women this includes iron and folic acid.

With proper diet and exercise, evenly dispersed vitamin and mineral supplements can help those with a fast-paced American lifestyle achieve the recommended daily value of vitamins and nutrients necessary for healthy, normal growth.

Disadvantages of Supplements

Although vitamin supplements can be necessary for some to consume they should not be used in place of a healthy diet. Vitamin supplements can have a negative effect on someone when they are taking them in place of getting the nutrients in their diet. If a person is eating a wide variety of foods that include all the basic food groups (grains, vegetables, fruits, dairy, meat and beans, and oils (sparingly) then they are more likely to consume and absorb the proper amount of vitamins and nutrients. It is more beneficial to receive the necessary amount of nutrients in ones diet because the body can absorb these different nutrients throughout the day.

Overdosing is another problem with dietary supplements. The people who have a well-balanced diet are already receiving the proper amount of nutrients and they do not need to take vitamins supplements. There is a Daily Value (DV) that is recommended for those who decided to take vitamin and mineral supplements. It is important for the consumer to make sure that the supplement(s) they are taking provides no more then 100 percent of the DV because they can overdose. Depending on the vitamin and mineral the DV will vary.

Supplements are not regulated by the FDA and are therefore created and administered by the private sector. “Under law, manufacturers of dietary supplements are responsible for making sure their products are safe before they go to the market” (FDA). There are many consumers that probably do not realize that the dietary supplement they are taking could be harmful. If the supplement is found to be harmful the FDA is responsible to take the dietary supplement off the market. If the government is not regulating the supplements before they are put on the shelves for consumers to buy, then there is a chance that some supplements might have harmful effects (FDA).

Conclusion

Dietary supplements such as vitamin and mineral supplements are extraordinary complements to a healthy diet and sufficient exercise. While valid concerns do exist regarding dietary supplements, the benefits clearly outweigh the potential problems. Fast-paced lifestyles coupled with food allergies and alternative eating habits are obstacles for proper nutritious food consumption. These obstacles can be overcome with the help of nutritional supplements. Most of the problems associated with these supplements occur because of misuse or misunderstanding by the consumer, but with adequate education regarding proper usage of these supplements, many health problems and misconceptions regarding the supplements’ miraculous abilities to counter the effects of unhealthy eating could be minimized if not eliminated.

Other Information and Links

* Videos

FAQ about Vitamin Supplements

Strip for Vitamins

Need More Vitamins?