Being a nurse I admit that I’ve been very cautious of taking vitamin supplements. It really doesn’t feel right because manufacturing companies, in my opinion, provides promising health claims without proving their safety and effectiveness.
Most of the time, I rely on getting vitamins and minerals through eating a healthy, balanced diet. However, there are times when I think that maybe I’m not getting enough from it.
According to Bonnie Taub-Dix, RDN creator of Better Than Dieting, “I try to get all of my nutrients from my kitchen instead of my medicine cabinet, but as a realist, I know that meeting my nutrition needs all of the time is not possible.” In this case, there may be other factors such as pregnancy, menopause or chronic conditions that makes supplementation a necessity.
A 2002 study concluded that vitamin deficiencies are usually linked to chronic diseases, hence supplementation may help.
A daily dose of multivitamin can help provide a good foundation for our health especially during stress, poor sleeping patterns and lack of exercise.
Which foods provide vitamins?
Here’s the Daily Recommended Intake (DRI) for adults and children over 4 years old and the food you can eat for each vitamin:
| Vitamin | Food Source | DRI |
| A | carrots, apricots, cantaloupe | 5,000 international units (IU) |
| B1 (thiamine) | lean meats, nuts and seeds, whole grains | 1.5 milligrams (mg) |
| B2 (riboflavin) | milk and other dairy products, green leafy vegetables | 1.7 mg |
| B3 (niacin) | legumes, fish, poultry | 20 mg |
| B5 (panthothenic acid) | broccoli, sweet and white potatoes, mushrooms | 10 mg |
| B6 (pyridoxine) | avocado, banana, nuts | 2 mg |
| B7 (biotin) | pork, nuts, semi-sweet chocolate | 300 µg |
| B9 (folate) | beets, lentils, peanut butter | 400 µg |
| B12 (cobalamin) | shellfish, eggs, milk | 6 micrograms (µg) |
| C | citrus fruits, strawberries, Brussels sprouts | 60 mg |
| D | fatty fish such as salmon, fortified milk and dairy products | 400 IU |
| E | mango, asparagus, vegetable oils | 30 IU |
| K | cauliflower, kale, beef | 80 µg |
| Choline | eggs, meats, fish, cruciferous vegetables | 400 mg |
Which Vitamin Supplements Should We Take?
1. Vitamin D Supplement
Highly recommended for bone health since it’s missing from many of the foods we eat. Vitamin D keeps our bones strong by helping us absorb calcium. Not getting enough of this vitamin can increase:
- your likelihood of getting sick
- your chances of bone and back pain
- bone and hair loss
| Vitamin D rich foods: • fatty fish • egg yolks • fortified foods like milk, juice, and cereal |
Some groups of the population are at greater risk of having vitamin D deficiency and are recommended to take a supplement daily. Those are:
- Breastfed babies should be given a daily supplement containing 8.5 to 10 µg of vitamin D from birth, even if the mother is taking a supplement containing vitamin D herself
- All children aged 1 to 4 years old should be given a daily supplement containing 10 µg of vitamin D
- People who are not often exposed to the sun including people who are debilitated or those staying in home care, people living in wintry locations with little sunlight, and those working in an office during most of the day, should take a daily supplement containing 10 µg of vitamin D
2. Zinc Supplement
Recommended as it is one of the only ingredients that can actually help fight colds. Studies found that this mineral interferes with the replication of rhinovirus which causes the common cold.
| Zinc rich foods: • oysters • grass-fed beef • pumpkin seeds • spinach • organ meats • tahini • sardines • brown rice • wheat germ • tempeh |
In a 2011 review of studies, researchers found that people who have taken zinc had shorter colds and less severe symptoms compared to those people who just took a placebo.
Zinc is inclined to be low in older people and anyone under a lot of stress which is basically everyone! This makes a lot of sense as zinc supports our immune system, helps our body convert carbohydrates, protein, and fat for energy and aids in wound healing.
3. Magnesium Supplement
Magnesium is an essential nutrient. It is known to be important for bone health and energy production. In addition it can also:
- regulate muscle and nerve function
- balance blood sugar levels
- produce protein, bone, and even DNA
- calm our nervous system and reduce stress
- ease sleep problems, as proposed by an older study on mice
| Magnesium rich foods: • Green leafy vegetables (spinach, kale) • Fruit (figs, avocado, banana, raspberries) • Vegetables (peas, broccoli, cabbage, green beans, artichokes, asparagus, brussels sprouts) • Nuts, seeds • Legumes (black beans, chickpeas, kidney beans) • Seafood (salmon, mackerel, tuna) |
The National Institutes of Health recommends not more than a 350-mg supplement for adults. The best forms are citrate, aspartate, lactate and chloride which the body absorbs thoroughly.
4. Calcium Supplement
It is common for people unable to get enough mineral they need for strong bones and teeth. Women, in particular, lose bone density in earlier stage of their life.
The recommended amount of calcium per day is 1,000 mg for most adults. If your diet is rich in aforementioned foods, you’re likely getting enough calcium already.
It is recommended to get calcium in the form of calcium citrate because it optimizes bioavailability causing less symptoms in people who have absorption issues.
5. Iron Supplement
Iron is a mineral that our bodies need for many functions. It is part of hemoglobin, a protein which carries oxygen from our lungs throughout our bodies. Its functions are to:
- Help muscles store and use oxygen
- Help the body enough healthy oxygen-carrying red blood cells
- Increase energy
- Improve brain function
| Iron rich foods: • green vegetables (silverbeet, broccoli) • lentils and beans • nuts and seeds • grains (whole wheat, brown rice, fortified breakfast cereals) • dried fruit • red meat |
If above foods are usual part of your diet, you may typically get enough iron, however, there are certain factors like having your menstrual cycle, undergoing puberty and being pregnant may increase your need of iron. This is because iron is essential for rapid growth and development.
Likewise, vegetarians and vegans are highly recommended to take iron supplements.
Which Vitamin Supplements We Aren’t Required To Take?
1. Vitamins A, C and E Supplement
When taken in the mega doses offered by some supplements, these antioxidants have been linked to an increased risk of certain cancers.
A 2007 review of trials of several different types of antioxidant supplements found that people who took the pills were more likely to die of any cause than people who didn’t.
Similarly, a large long-term study of male smokers found that those who regularly took vitamin A were more likely to get lung cancer than those who didn’t.
| Vitamin A rich foods: • Eggs • Fortified breakfast cereals • Fortified skim milk • Cod liver oil • Orange and yellow vegetables and fruits • Sweet potatoes, carrots, fish (tuna), winter squashes, dark leafy greens, cantaloupe, lettuce, bell peppers and grapefruit. • Other sources of beta-carotene such as broccoli, spinach, and most dark green, leafy vegetables |
Vitamin C
Based on a 2013 review of studies, researches found no consistent effect of vitamin C on the duration or severity of colds. So, don’t reach for Vitamin C whenever you have a cold or you feel that it’s coming.
In addition, huge doses of vitamin C is harmful as evidence suggests that taking 2,000 milligrams or more can increase risk of developing painful kidney stones.
Therefore, to be safe, get your vitamin C from foods such as:
| Vitamin C rich foods: • milk, cheese, and yogurt • salty fish • broccoli and kale • nuts and nut butters • beans and lentils • fortified cereals |
Vitamin E
Vitamin E is a powerful antioxidant that helps repair damaged cells which can be found in various foods or get it as a supplement.
This vitamin was popularized for its intended ability to protect against cancer. However, a 2011 study of around 36,000 men found that the risk of prostate cancer significantly increased among those taking vitamin E compared to those who just took a placebo.
A 2005 study suggested that high doses of vitamin E is directly related to a higher risk of death. So if you’re looking for more vitamin E, it is better to indulge with foods rich with this vitamin instead of taking supplements.
| Vitamin E rich foods: • Avocados, squash, kiwifruit, trout, shrimp • Vegetable oils (such as olive, wheat germ, sunflower, safflower, corn, and soybean oils) • Nuts (such as almonds, peanuts, and hazelnuts/filberts) • Seeds (such as sunflower seeds) • Green leafy vegetables (such as spinach and broccoli) |
2. Vitamin B3 (Niacin) Supplement
Niacin, also known as vitamin B3, is an important nutrient. As a supplement, it may help lower cholesterol, ease arthritis and boost brain function, among other benefits.
This vitamin has been promoted as beneficial for treating everything from Alzheimer’s to heart disease. However, recent studies in The New England Journal of Medicine researchers found that using long-acting niacin didn’t reduce the incidence of heart attacks, strokes, or deaths.
Furthermore, people in the study who took niacin were more likely to develop infections, liver problems, and internal bleeding than those who took a placebo.
Therefore, if you’re thinking about the need for Vitamin B3, then it is safer to eat foods containing this vitamin instead of taking supplementation:
| Vitamin B3 rich foods: • Liver • Chicken Breast • Fish • Pork • Mushrooms • Brown rice • Peanuts • Avocados | • Green peas • Tuna • Turkey • Salmon • Anchovies • Pork • Ground Beef |
3. Vitamin B12 (Cobalamin) Supplement
Vitamin B12 is an essential nutrient that plays a critical role in numerous body’s processes such as proper red blood cell production, DNA formation, nerve function, and metabolism.
The recommended daily intake (RDI) for vitamin B12 for people over 14 is 2.4 mcg. You may be prescribed to take more or less, depending on your age, lifestyle, and specific situation.
Most people meet these needs through diet alone, but older adults, people on strict plant-based diets, and those with digestive disorders may benefit from supplements, though dosages vary based on individual needs.
For this reason, if you are not included in this population you might want to consider just eating those foods rich in this vitamin including below:
| Vitamin B12 rich foods: • Animal products (fish, meat, poultry, eggs, milk, milk products) • Fortified breakfast cereals |
4. Probiotic Supplement
No need to making it as a part of your regular diet, although, science isn’t quite discovered it yet, but adding yogurt and fermented foods to your diet may be beneficial.
The probiotics industry hasn’t yet proved that pills designed to support the good bacteria in your gut really make a difference in any significant and measurable way.
Luckily, the ingredients that foster this good bacteria can be found naturally in yogurt and other fermented foods, so regularly noshing on these items may be of some help to your gut microbiome.
| Probiotic foods: • Yogurt (a food produced by bacterial fermentation of milk) • Kefir (a fermented milk drink similar to a thin yogurt that is made from kefir grains) • Sauerkraut (finely cut raw cabbage that has been fermented by various lactic acid bacteria) • Tempeh (made from fermented soybeans) • Kimchi (salted and fermented vegetables, such as napa cabbage and Korean radish made with a varying selection of seasonings) • Miso (produced by fermenting soybeans with salt and kōji or the fungus Aspergillus oryzae) • Kombucha (a fermented, slightly alcoholic, lightly effervescent, sweetened black or green tea drink) • Pickles • Sourdough bread and some cheeses |
5. Vitamin B9 (Folic acid) Supplement
Recommended only for those who are pregnant or planning to be.
Folic acid is a B vitamin that our bodies use to make new cells. The National Institutes of Health recommends that women who are currently pregnant or who want to get pregnant take 400 micrograms of folic acid daily because their bodies demand more of this nutrient when carrying a growing fetus.
Furthermore, some studies have linked folic acid supplementation before and during pregnancy with decreased incidence rates of neural-tube defects, serious and life-threatening birth defects of the baby’s brain, spine, or spinal cord.
So if you’re only goal is to grow out your nails, maintain an uplifting mood, or prevent inflammation, you might want to consider intake of foods rich with this vitamin, such as below:
| Vitamin B9 rich foods: • Avocado • Beans • Citrus fruits • Whole grains • Green leafy vegetables • Beets • Cauliflower • Lettuce • Asparagus |
Conclusion
Don’t rely on your multivitamins or any other supplements.
When it comes to vitamins and minerals, get it from food first. Our bodies are designed to absorb nutrients from the food we eat and we will get all the nutrients we need, as long we’re eating a varied, healthy and balanced diet. Because at the end of the day, supplement should be considered “plus points” and never a replacement for food.
Author’s Notes
Understanding the risks of taking supplements will provide as awareness and help us decide which are best to consume given our condition and circumstances. If we don’t really require supplementation, why not try improving our dietary regime first.
Honestly, I have been taking multivitamins, vitamin E and Vitamin C in separate dosage forms, but because of the knowledge acquired from researching this article, I have decided to just continue with my routine of healthy eating and regularly exercising.
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I really like this post, so much information! I’ve been thinking of taking magnesium, but maybe I’ll start simply with eating more of those magnesium rich foods.
That’s right! Unless we are totally sick, we actually don’t need certain supplementation. Stick to a healthy diet and be more active. Good luck too, hope you achieve your goal of optimal wellness.
Great and very healpful post. Vitamin deficiencies can wreak havoc in health leading to chronic illnesses. It is a great many people who are deficient in some of these especailly vitamin D. Many others are also deficient in vitamin D such as people with dark skin tones, or those with malabsorption diseases. Awesome bringing awareness.
Indeed! Thank you very much for sharing that. It’s certainly true for those people who have nutrient problems and those who are susceptible in acquiring such deficiency and malabsorption problems. You’re welcome too and hope this info helps.