The body must have vitamins and minerals, also called micronutrients, for normal growth, to function, and for overall health. Since the body cannot make the micronutrients it needs, these essential nutrients must come from food and in some instances, supplements. For some, taking vitamin supplements does offer benefits. For others, however, there are disadvantages to consuming vitamins and minerals in supplement form.
Benefits of Vitamin and Mineral Supplements
Vitamins and minerals help protect the body from disease, and those who do not consume enough micronutrients on a daily basis may suffer the side effects of a vitamin deficiency and are at an increased risk of developing certain illnesses. Supplements can offer added “insurance” that one is meeting daily recommendations of vitamins and minerals needed by the body, especially in those who do not eat a healthy, balanced diet.
Those who do not eat enough throughout the day may benefit from a supplement that contains water-soluble vitamins. Since water-soluble vitamins dissolve in the watery fluids of the body and any excess is flushed out, it's easier for this type of vitamin deficiency to occur.
Disadvantages of Vitamin Supplements
One potential drawback of vitamin and mineral supplements is the cost. Planning and preparing healthy, nutritious meals is usually less costly than purchasing a quality supplement, and when following a healthy diet, it is easy to get enough micronutrients from food.
Taking supplements may increase the risk of megadosing. It's nearly impossible to eat enough food to overdose on vitamins, so the likeliest way to consume excess vitamins and minerals is through taking supplements. Large doses of certain vitamins and minerals can cause nausea, vomiting, nerve damage, weight loss, muscle weakness, and other illnesses.
Oftentimes a multivitamin that contains all of the essential nutrients one needs on a daily basis comes in a large pill. Those who have trouble swallowing pills can buy liquid vitamin supplements, but liquid supplements typically cost more than supplements in pill form. Also, those who have difficulty swallowing large pills may end up buying more than one supplement because individual supplements come in a smaller form. This is a drawback since mixing certain vitamins and minerals with each other can actually interfere with absorption.
Who May Benefit from a Multivitamin
The best sources of vitamins and minerals are whole foods, such as fruits and vegetables since whole foods not only contain a variety of the essential vitamins and minerals the body needs, but also fiber and antioxidants. However, there are those who may benefit from taking a daily multivitamin, including:
- Those who eat less than 1,600 calories per day
- Adults and children whose diet excludes whole food groups
- Women who are pregnant or lactating
- Those who suffer from a digestive illness that interferes with normal digestion of food, suffer from a chronic illness or have suffered a major injury
- Those who have a decreased appetite, especially aging adults
- Adults who are too busy to eat well all the time
Those who wish to take a daily vitamin and mineral supplement should seek the advice of a nutritionist or physician before adding any supplements to the diet to ensure understanding of the benefits, risks, and dosing recommendations.
References:
Kovacs, B. (2009). Vitamin and Calcium Supplements. Retrieved August 5, 2009 from Medicinenet.com.
MayoClinic.com. (2008). Dietary Supplements: Nutrition in a Pill? Retrieved August 5, 2009.
Sine, R. (2008). Vitamins: Separating Fact From Fiction. Retrieved August 5, 2009 from WebMd.com.
Jennifer Murray - Jennifer Murray is a freelance writer specializing in nutrition, weight loss and fitness.
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