If you're looking to improve your health, you may be considering taking a multivitamin or other dietary supplement. But do these supplements really make a difference? While there is limited evidence that a daily cocktail of essential vitamins and minerals can protect your brain or heart, there are potential benefits and no risks of taking a standard daily multivitamin supplement. Most people don't need to take vitamin supplements and can get all the vitamins and minerals they need if they eat a healthy, balanced diet. However, if you are pregnant, trying to have a baby, or could become pregnant, it is recommended that you take a supplement of 400 micrograms of folic acid every day until you are 12 weeks pregnant.
From late March or early April to late September, most people can get all the vitamin D they need through sunlight that comes into contact with the skin and by following a balanced diet. Experts say that foods surpass supplements as the best source of nutrients. Marilyn Tan, associate clinical professor of medicine at Stanford University, explained the benefits of acquiring a nutrient gradually throughout the day, rather than ingesting it “a large part at once through a pill”. Supplements aren't regulated by the U.
S. Food and Drug Administration like drugs are; they're considered a subcategory of foods, not drugs, so anything the manufacturer deems safe can go to market without prior approval from the FDA. While folic acid supplements have proven benefits, the jury is still out on the merits of most other supplements. People take these supplements to make sure they get enough essential nutrients and to maintain or improve their health.
In addition, the effects of many supplements have not been evaluated in children, pregnant women and other groups. Because supplements are regulated as foods, not as drugs, the FDA does not evaluate the quality of supplements or evaluate their effects on the body. Supplements can help cover nutritional deficiencies in certain cases, for example, if you are restricting your food intake to lose weight or if you follow a vegan diet, have limited access to healthy foods or have a certain vitamin deficiency, which your doctor can diagnose with a blood test. These include glucosamine (for joint pain) and herbal supplements such as echinacea (immune health) and flaxseed oil (digestion). With cold and flu season in full swing, it's the time when many Americans stop taking one or more dietary supplements in the hope of protecting themselves from illness. Half of American adults, including 70 percent of those over 65, take a multivitamin or other vitamin or mineral supplement on a regular basis.
Many people choose to take supplements, but taking them in excess or for too long could be harmful. Optimists say that, even though there is no clear evidence of health benefits, multivitamin supplements are low-risk and low-cost. Vitamin B12 is another example, she said, of which a doctor may recommend an oral supplement if you have a mild deficiency, which becomes more common as people age. And folic acid, a B vitamin, is a supplement that has widespread support from public health experts, even among those who are skeptical of supplements.
The Benefits and Risks of Taking Vitamins and Supplements
In conclusion, while there is limited evidence that multivitamins can protect your brain or heart health, there are potential benefits and no risks associated with taking them. However, it is important to remember that most people don't need to take vitamin supplements and can get all the vitamins and minerals they need if they eat a healthy balanced diet.If you do decide to take dietary supplements for any reason it is important to consult with your doctor first.
