More than 86 percent of American adults take vitamins and supplements regularly, although recent findings show that only a quarter of respondents actually need them.
That's according to a 2019 online Harris Poll conducted on behalf of the American Osteopathic Association. There is a nationwide craze for nutritional supplements, even though test results show that about 24 percent of people suffer from nutritional deficiencies.
Do vitamins really work or are they just a gimmick developed by companies to make a profit?
Understanding the health effects of vitamins, from their potential benefits to potential complications, can help people decide whether supplements are a good option.
Why are vitamins necessary?
Vitamins are trace elements that our body needs to function normally. These organic compounds are needed in small amounts, but they play an important role in maintaining health. The body cannot synthesize them in sufficient quantities, so it is very important to get them through food or supplements.
There are two types of vitamins: fat soluble and water soluble.
Vitamins A, D, E and K are fat soluble. This means that they can accumulate in our fat stores and stay there for a while. On the other hand, B vitamins and vitamin C are water soluble. Our bodies cannot store them for long, so we need to eat and drink frequently.
How do they improve health?
Vitamins perform many functions in the body.
Vitamin C, the protein that builds bones, teeth, skin and other tissues, is needed for collagen synthesis. Vitamin D helps the body absorb calcium, which is needed for healthy bones, nerves and muscles. B vitamins affect energy metabolism, nerve function and blood cell production. Without adequate vitamin intake, we risk developing vitamin deficiencies and related health problems.
Several factors can affect how the body absorbs vitamins, including age, pregnancy, breastfeeding, and other medical conditions.
General defects
According to the Centers for Disease Control and Prevention, about 10 percent of Americans are deficient in at least one vitamin.
■ Iron deficiency is the most common nutritional deficiency worldwide, affecting nearly 30% of the world's population. This essential nutrient plays a key role in the development of red blood cells, so a deficiency can cause anemia. Women and vegans are particularly susceptible, but iron-rich foods such as beef, spinach and beans can help meet daily needs.
■ Vitamin D deficiency is another common problem affecting more than one billion people worldwide. This can lead to serious health problems such as osteoporosis, diabetes and cardiovascular disease. Although the main source of vitamin D is sunlight, dietary sources such as oily fish, egg yolks, and fortified foods can help prevent deficiency.
■ Vitamin B12 is needed for red blood cell formation, brain function, and DNA synthesis. Vegetarians and vegans are at risk for B12 deficiency, which is found primarily in animal products. Low levels of vitamin B12 can lead to serious complications, including nerve damage and pernicious anemia. Consuming fortified foods or B12 supplements can help meet daily needs.
■ Vitamin C deficiency, which causes the disease known as scurvy, is rare in developed countries but remains common in some parts of the world. Deficiency can lead to bleeding gums, joint pain, and anemia. Citrus fruits, peppers and leafy greens are good sources of vitamin C.
■ Magnesium is an important mineral needed for many body functions, such as healthy muscles, nerves, and bones. Despite its importance, many people ignore it. Symptoms of magnesium deficiency include muscle cramps, fatigue, and an irregular heartbeat. Foods rich in magnesium include almonds, spinach, and legumes.
■ Vitamin A is needed for vision, immune system health, growth and development. Deficiency can lead to blindness and increase the risk of infection. It is a serious public health problem in developing countries, especially among children. Foods such as potatoes, carrots and spinach are rich in vitamin A.
Do you need supplies?
Although a balanced diet remains the cornerstone of combating vitamin deficiency, the modern era has emphasized the importance of vitamin supplementation.
Penny Chris-Etherton, professor of nutrition at the University of Pennsylvania, noted in a recent statement that dietary supplements typically provide 100% coverage of the daily recommended essential vitamins and minerals.
This approach emphasizes the importance of nutritional supplements to ensure a balanced diet.
Maintaining a balanced diet that meets daily nutritional needs can often be a challenge in our busy lives.
Vegans in particular often struggle to eat a nutritious diet because some essential nutrients, such as vitamin B12, cannot be found in a vegan diet. But vegan multivitamins and probiotics can act as nutritional supplements to fill in the gaps in a vegan diet.
The role of accessories
When chosen correctly and taken in conjunction with a balanced diet, supplements can play an important role in optimizing health by providing a full range of essential nutrients that help our bodies function optimally.
While whole foods and a balanced diet remain the foundations of good health, nutritional supplements ensure that nothing is overlooked when it comes to nutrition. Supplements can make a difference, especially for people at certain stages of life, with special dietary preferences or specific health concerns.
Consultation is necessary in case of any health problem. Before starting to take supplements, people should consult with their doctor to determine the best approach for their needs.