Supplements: Are They for You?

Americans loves their vitamins. Walk into a supermarket or drug store and you'll find shelves full of single or multivitamins. They come in a variety of formulas too -- for women, men, seniors, children, weight loss, heart health and more. No matter who you are, there's a supplement marketed "just for you."

Why are supplements so popular? Many people see them as an affordable, easy means to living longer, preventing disease and improving health. It's easy to understand why -- hardly a week goes by without news about an antioxidant that prevents cancer, a vitamin that wards off Alzheimer's, or an herb that reduces your fatigue.

But a recent review of major studies found that people taking antioxidant supplements lived no longer than those who didn't. In some comparisons, the people using supplements died sooner than people who did not take them. These results have added to the longstanding debate over the effectiveness of supplements.

So what should you do? Should you keep taking vitamins or leave them on the store shelf?

Supplement basics

Let's start with the importance of vitamins, antioxidants and minerals. Vitamins are necessary for nearly every process in your body, like growing, replacing cells and fighting disease. Antioxidants are substances (found in some vitamins) that help your immune system and protect cells from damage. Your body uses minerals to perform functions like building bones and maintaining fluids.

Since vitamins, antioxidants and minerals are so important, doesn't it make sense to get as much as possible by taking supplements? Actually, both vitamins and antioxidants are considered micronutrients because your body doesn't need very high levels of them. You need slightly more of some minerals, while other are considered trace elements because your body requires so little of them. Most people can get many of the vitamins, antioxidants and minerals they need from a healthy diet. To further reduce the risk of deficiency, you can also buy fortified foods, including milk, breakfast cereals and some breads.

Who needs them?

Despite the presence of vitamins, antioxidants and minerals in a variety of foods, some people still need supplements to meet the recommended daily values. A doctor or registered dietitian will probably suggest you take supplements if you fall into one of these categories:

Pregnant, trying to become pregnant or breastfeeding. Carrying a child means you need nutrients for two -- enough to promote healthy fetal growth and also make sure that the mother's nutritional needs are met. Folic acid, a B vitamin, is particularly important to prevent spina bifida and other neural tube defects. Because these defects occur in the early stages of prenatal development, women who are trying to become pregnant are usually advised to take a multivitamin or supplement to ensure they are getting enough folic acid and other nutrients. Women who are breastfeeding may also benefit from supplements. Ask your doctor for a recommendation on what you might need.
Seniors (around 65 or older). As you get older, your appetite decreases, and eating less can prevent you from getting the nutrition you need. Also, your body's ability to absorb certain nutrients changes as you age. You'll also need more of some nutrients as you get older, such as extra vitamin D to protect your bones. Supplements are a way of increasing the vitamins, antioxidants and minerals that pass through your system and are absorbed.
Children. Kids who eat a healthy, varied diet will likely get all the nutrients they need from their food, according to the American Academy of Pediatrics (AAP). However, if you have a picky eater, talk to your pediatrician and see if supplements might be a good idea. AAP recommends vitamin D supplements for infants who are breastfed exclusively. If you think your child might need vitamins, talk to your pediatrician first. Your pediatrician can help you choose a supplement that's appropriate for the age and needs of your child.
Vegetarian. Excluding animal products can be a healthy diet choice, but if you aren't careful it can lead to deficiencies in calcium, iron, zinc and vitamins B12 and D. You may need a multivitamin to make sure you are getting the vitamins and minerals you need.
Unhealthy diet. You may not get enough nutrients through your diet if you eat too little, too small a variety of foods or a lot of processed meals (like fast food). Adjusting your diet is a healthier option, but supplements can also help you get the vitamins you're missing.
Certain medical conditions. If you need to avoid eating certain foods -- for reasons like a food allergy or intolerance -- you may be missing out on essential vitamins and minerals. Some conditions, like cystic fibrosis, limit your body's ability to absorb certain nutrients from food. And other conditions involve both absorption issues and the need for food avoidance -- Crohn's disease, for example. If you have one of these conditions, supplements can help you get the nutrients that your body isn't getting at mealtime.

Myths

People have a lot of misconceptions about how supplements work and what they can do. If you need to take supplements, it's important to do it the right way. Be sure you have realistic expectations of their benefits. Some of the most common myths are:

The more supplements I take, the better. If a small amount of vitamins and minerals are good, then more must be better, right? This can be a dangerous misconception. Many vitamins and minerals can make you sick if taken in excess. Look for multivitamins that provide 100 percent of your daily value (DV) or less and skip the megadoses of individual vitamins or minerals.
Supplements will work miracles. Supplements are not regulated the same way drugs are by the Food and Drug Administration, and some companies take advantage of the opportunity to make claims for their products that aren't backed up by hard science. Watch out for any supplement that sounds too good to be true. It probably is.
I can take supplements instead of my prescriptions. Other than a vitamin or mineral deficiency, supplements do not cure diseases. So unless a supplement is prescribed by your physician, you should not rely on it to improve a specific condition -- and never stop taking a prescribed medication because you think a supplement will do the trick. In fact, some supplements can interfere with prescription medications, so be sure to talk to your doctor about your supplements any time you get a prescription.
I take vitamin supplements so I can eat an unhealthy diet. Just because you take supplements doesn't mean you can eat anything you want. The supplements won't undo the damage caused by consuming fatty or other unhealthy foods.
Getting nutrients from supplements is better than from food. A supplement is just that -- it adds to what you're getting from your diet but doesn't replace it. The fruits and vegetables that provide many of the vitamins you need also contain carbohydrates and fiber to help you stay healthy. In addition, vitamins from supplements aren't necessarily in the same forms as the ones that come from food. They may be absorbed or used differently than vitamins from food.
I'm taking vitamins so I don't need to see a doctor. You may feel completely fit, eat healthy and take vitamins, but that doesn't mean you should skip your annual checkup. Regular physicals are still important to catch conditions in their early stages, which can make them easier to treat.

Now that you know the truth about supplements, talk to your doctor or registered dietitian to get advice on what is best for you. Maybe you can skip the vitamin aisle on your next trip to the supermarket.

Get advice for living your best life no matter your age. Check out Your Well Being for ages 18-29, 30-42, 43-59 or 60 plus.