Are Vitamin and Mineral Supplements Necessary?

For the most part, healthy adults can satisfy their vitamin and mineral needs by eating well with Canada’s Food Guide. However, there are some important exceptions. For instance, Canada’s Food Guide now recommends certain supplements for women who may become pregnant, are pregnant or breastfeeding and adults over the age of fifty. Other people who may need supplements are people who smoke and those with restricted diets e.g. vegans, who may need more of certain nutrients than what they are getting from healthy food choices. If you fall into one of these groups or want to see the nutritional requirements for your age and sex, check out Canada’s Food Guide at www.healthcanada.gc.ca/foodguide.

Here are some useful tips about vitamin and mineral supplements: You don’t get energy from eating vitamin pills. You do get energy as calories from carbohydrates, fats and proteins in the food you eat. Vitamins help convert this energy into the type of energy the body can use. If you are “stressed out”, pay close attention to what you eat. Eating well can help you cope with stress but over eating or under eating are not solutions. A supplement only provides some missing nutrients if you are not eating well. You may require vitamin or mineral supplements for medical conditions such as anemia or osteoporosis or during times of physical stress, such as after an operation or during a severe infection. Follow the advice of your physician and registered dietitian. Taking large amounts of vitamins or minerals can be dangerous. Vitamin A, vitamin D, niacin, calcium, iron, and selenium are particularly toxic in high doses. Large amounts of vitamin B6 and fluoride also have harmful side effects. Taking more than 2000 mg of vitamin C, for example, may cause diarrhea and gastrointestinal problems, and is not recommended. Talk to your physician or registered dietitian. Before taking any supplements talk with your physician or dietician about your nutritional needs. If you are unsure about any vitamin or mineral supplement you are interested in buying speak to the pharmacist. Keep supplements, especially those containing iron, away from children.   Source: “Do I Need A Vitamin Or Mineral Supplement?” http://www.dietitians.ca/