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Americans spend about $35 billion, even billions, annually on nutritional supplements, including vitamins. These pills promise everything from better sleep to weight loss to better overall nutrition, but are they really worth it? Where should you spend the money to ship fresh produce? The FDA does not regulate dietary supplements in the same way as prescription or over-the-counter drugs. This doesn't automatically make vitamins useless, but it does mean that it's best to do your research before opening the cap on a new bottle of multivitamins.
Read on to learn more about what makes a vitamin, vitamins are all the same, and whether you should spend more on vitamins.
What are vitamins?Vitamins are nutrients that help your body grow, fight infection, keep nerves healthy, get energy from food and perform other necessary functions. There are 13 essential vitamins, including vitamins A, C and E. The B vitamins are thiamin, riboflavin and B12. A balanced diet with lots of fresh fruit and vegetables gives you all the vitamins your body needs. People can usually get the recommended amount of vitamin D by exposing themselves to sunlight for 10-30 minutes a day.
If for some reason you are not getting enough vitamins from your diet, vitamin supplements can help. But not all vitamin supplements are exactly the same. Everything from ingredients to age ranges can vary from brand to brand.
Read on. What vitamins should you take? Here's what the science says
Are all vitamins the same?Will a more expensive vitamin supplement be better than a cheaper version? you don't need it It's much more important to make sure you get the right dose and only choose the vitamins your body needs. According to the Mayo Clinic, each vitamin and mineral has a recommended daily allowance, the recommended amount you should take each day, based on your age and gender. Exceeding the recommended amount will not benefit your body and may even cause harm in some situations. This applies especially to the fat-soluble vitamins that accumulate in the body.
Most scientific studies have not shown that multivitamins provide many benefits for the average body. It would be wiser to choose a specific vitamin that you know you are deficient in. For example, many people who spend significant time indoors benefit from vitamin D supplements. Look for a vitamin D pill that contains no more than 600 IU, which is the current recommended RDA for people over 70. Seniors can take 800 IU. The price of a vitamin doesn't matter as long as you get the right dose.
When looking for a multivitamin or monovitamin, always check the label. Don't worry about the price. Instead, try to take the RDA of each vitamin and look for multi-ingredient options. Ineffective ingredients cannot be completely avoided, as many have strong binding properties but offer no nutritional value.
ingredientsThe biggest benefit of controlling your vitamin levels is that you don't take in more than you need. Vitamins A, D, E and K are fat soluble and your body stores excess of them in the liver and causes damage. Gender should also be taken into account when determining the right vitamin dose for you. For example, women should consume 2,330 IU of vitamin A per day, while men can safely consume up to 3,000 IU.
It's also important to check the ingredients, as the vitamins and fillers in the pill may be contraindicated for something you're already taking. Because the vitamin company doesn't list any potential risks on the label, you should talk to your doctor.
Third Party TestingThe FDA doesn't regulate the vitamin industry, but some third-party companies test vitamins to make sure they don't contain unexpected toxins or misleading dosage labels. Look for a vitamin that has been tested by an organization such as US Pharmacopeia or NSF International, the former tests manufacturers' samples up to six times a year and has established widely recognized standards for vitamins.
expiry date:Some retailers put vitamins that are almost expired on the front shelf to try to sell them faster. That means it's important to check your multivitamin's expiration dates. Expired vitamins are not toxic, but they are not as effective. If you depend on your vitamin to meet your vitamin D needs or to treat an illness, a lack of effectiveness can cause problems. Discard the old vitamins and store the current ones in a cool, dry place to keep them in good condition.
Should I take supplements?
Most people can get enough vitamins and minerals from a balanced diet. If you know your diet is deficient in a particular vitamin, talk to your doctor about taking a supplement. Remember that multivitamins are dietary supplements and not meal replacements. In other words, it's always wise to get as many nutrients as possible from whole foods.
Are expensive vitamins better than cheap ones?
you don't need it The quality of the vitamins depends on the amount of actual nutrients in each serving, and expensive vitamins can also contain unwanted fillers or substances. Look for a vitamin that meets the RDA and has been third-party tested. Many affordable vitamins meet these criteria.
Does the vitamin brand make a difference?
Are all vitamins the same? No, but brand is less important than the quality of the vitamin content. Since there is little scientific evidence that multivitamins prevent serious problems like cancer or heart disease, it's more important than anything else to make sure you're getting the right amount of each vitamin. :
Why are some vitamins more expensive?
The more expensive vitamins are not necessarily the best for you. Simply put, some brands are able to get people to pay more. Inexpensive vitamins with the appropriate ADA offer the same benefits as more expensive vitamins.
How do you know if a vitamin is of good quality?
Look for vitamins that have not expired and do not provide more than the recommended daily allowance of each vitamin included. High quality vitamins are often more active than inactive ingredients, meaning more vitamins and less fillers.
The information in this article is for educational and informational purposes only and does not constitute medical or health advice. Always consult a physician or other qualified health professional if you have any questions about any medical condition or health goals.