Should I Be Taking Vitamins or Supplements?
Who is most likely to benefit from a dietary or nutrition supplement?
As a Registered Dietitian (RD), one of the most common questions I get asked in my professional practice, as well as in my personal life from family and friends is “should I be taking a vitamin or supplement?”
It’s a very good question, as the reality is there is a lot of marketing noise around vitamins and supplements. TikTok and Instagram influencers and trends selling a supplement they swear by, hearing that a friend gained so much more energy and improved their health after starting a dietary supplement, or seeing a label on a bottle of vitamins at the store making a claim that piques your attention — it’s a lot to decipher.
Whether or not someone needs a supplement is going to look very different for each and every individual. This is going to be a very personalized decision based on your current diet, life-stage, environment, and is never a question I can simply answer yes or no to without more information.
There are however some common patterns, and even public health recommendations for supplements we can explore. Let’s get into it:
First step: review your current diet, and work with your doctor or a dietitian
One of the best ways to figure out if you need (or would even benefit from) a vitamin or nutrition supplement is to review your current diet. Are you eating a healthy and well balanced diet? Are you getting enough fruits, vegetables, grains and protein? A good way to think about it is the healthy plate or balanced plate model for eating: if you are eating regular meals and snacks that contain some protein (i.e. meats, fish, eggs, beans/legumes, dairy) and colourful fibre (i.e. fruits, vegetables, whole grains) then there is a good chance you are meeting all your vitamin and protein needs. If you feel like you are lacking or could do better, check in with your doctor to do some bloodwork to review any nutrient deficiencies you may have, or connect with a dietitian to review your current eating pattern. A multivitamin or protein supplement are definitely options that may help if you are lacking in this area, but it is possible to get all the vitamins and minerals you need from a healthy diet without additional supplementation.
Following a plant-based diet?
If you are vegetarian or vegan and strictly restrict certain foods from your diet, there is a chance you could benefit from additional vitamin and nutrition supplementation.
Iron
Vegetarians and vegans are more likely to be deficient in iron. This is often because the most common food sources of iron (that are best absorbed by the body) typically come from meat sources such as chicken, fish, beef and eggs. While there are plenty of non-meat food sources of iron, vegetarians and vegans can find it difficult to get enough through diet alone. Iron deficiency anemia can be a very serious condition with symptoms such as fatigue, shortness of breath, chest pain, frequent infections and more. However, just because you follow a plant-based diet does not automatically mean you need an iron supplement. It can actually be harmful and even dangerous to over supplement on iron when you do not need it. The best course of action is to check in with your doctor to review the iron levels in your bloodwork, especially if you suspect you may have an iron deficiency. Your doctor or dietitian can recommend whether or not you need an iron supplement, and how much you need based on your bloodwork results.
Vitamin B12
Similar to iron, vegetarians and vegans are also more likely to be deficient in vitamin B12, as food sources of vitamin B12 are limited when excluding animal-based products from your diet. A vitamin B12 deficiency can be serious causing symptoms of fatigue, headaches, cognitive issues and even gastrointestinal disturbances. Again — just because you follow a vegetarian or vegan diet does not mean you automatically need to start supplementing. However, is there a chance that you do? Probably. You should do regular blood work with your doctor as a vitamin B12 deficiency can be diagnosed from reviewing your blood levels of the vitamin.
Protein
There is a common misconception that if you do not eat meat, then you will have a hard time meeting your protein needs. However, if you are following a plant-based diet, it is absolutely possible to get enough protein from food alone. Although, if you are newly transitioning to a fully plant-based diet, the change may require paying a bit closer attention to the protein in your diet to ensure you are not missing out. A plant-based protein supplement can help, but it is not always necessary.
Thinking of starting a family?
Women of child bearing potential are generally recommended to take a multivitamin that contains an adequate amount of folate and iron for their health, and for the health of the baby. This is often in the form of a prenatal vitamin, and should be taken before and during pregnancy. It can also commonly be recommended to continue the vitamin supplementation while breastfeeding as well.
Nutrient needs for pregnancy and breastfeeding are different and generally greater than those of other women. Working with your doctor and dietitian during this time is important for determining your supplement needs.
Aging into 50+?
As we age, dietary requirements for calcium and vitamin D increase as nutrient absorption decreases. Older adults who consume an adequate amount of calcium and vitamin D can reduce their risk of fractures and support bone health. Similarly, protein needs increase as we age to support bone health and maintain muscle mass. If you struggle to consume enough of these nutrients, supplements can be beneficial. Your doctor or dietitian can help recommend how much you personally need.
Not getting enough sun?
Many find getting enough vitamin D from food alone to be tricky. Food sources of vitamin D are limited, and include fatty fish (i.e. salmon, rainbow trout, herring), eggs, and fortified foods such as cereals and milk. Vitamin D is unique however, as it can be synthesized in the skin from the sun. If you spend lots of time indoors, or live in parts of the world where you don’t see the sun enough, then there is a good chance you are lacking in the sunshine vitamin. Wearing clothes that cover most of your skin from the sun, or having more melanin in your skin (as it takes longer for those with more melanin and darker skin to synthesize vitamin D from the sun) can also contribute to lower levels of vitamin D in the body. Many who meet these conditions, and do not get enough vitamin D in their diet do benefit from a vitamin D supplement. Vitamin D is something that can be assessed in blood work, and your healthcare provider can recommend how much you need or let you know if you are deficient.
Important Takeaway
Always talk to your doctor or healthcare provider about starting a new supplement. Vitamins and nutrition supplements have the potential to interact with other supplements and medications, and this can be harmful or dangerous for your health.
The review above is written with the general population in mind. If you have a specific medical condition or malabsorptive disorder, you may require increased or different vitamin or nutrient needs. Speak with a healthcare provider such as a doctor or dietitian that specializes in those areas for specific advice.
