This Daily Habit May do More Harm Than Good

Over three-quarters of all American adults take some form of supplement. Many view them as part of a healthy daily regimen, but vitamin supplements might not be all we’ve been led to believe. Some may even be doing more harm than good.

The evidence against using vitamin supplements has been mounting, and it seems as though we might be wasting our money. The vitamins we’re most likely to be deficient in are already added to fortified foods. Studies show multivitamins offer no benefits to a person’s overall lifespan and frighteningly many can interfere with prescribed medications. It’s even possible to overdose on some.

No Benefit

We’re told that taking vitamin supplements can help improve our health, but study after study has shown they’re of no benefit to most people. Supplements can’t replace the benefits you get by eating the right foods because multivitamins don’t contain the fiber, micronutrients and antioxidants your body also needs. You can supplement a handful of important vitamins and minerals, but it’s just not the same as getting them from their natural sources.

Also at issue is the fact that many foods are already fortified with the vitamins most of us would normally be deficient in. You could take a multivitamin, but chances are you’re already getting many of those same added vitamins in your diet.

Fat Soluble vs. Water Soluble

High doses of some can even make us sick. For example, high doses of vitamin B-6 can cause neurological issues, poor coordination and involuntary muscle movements. Excessive B-12 can cause anxiety, nausea, vomiting, dizziness and headache. 

There are two types of vitamins: water soluble and fat soluble. Water-soluble vitamins, like vitamin C and all the B vitamins, are used as they’re consumed. Whatever isn’t used gets expelled through the urine. 

Fat-soluble vitamins — vitamins A, D, E and K — are stored in the body for later use, and their levels can build up in the body. Too much vitamin A can blur your vision and make you feel clumsy and dizzy. It can also give you a headache and liver damage. It may also cause birth defects when used during pregnancy. High levels of vitamin D can cause appetite problems, weight loss, confusion, constipation and an abnormal heart rhythm. 

Other Complications

Some supplements can cause problems with blood test results, and others can create interactions with medications. Vitamin K can interfere with blood thinners, increasing heart attack and stroke risks. People who supplement their vitamin C are twice as likely to develop kidney stones. Vitamins A and C, as well as other antioxidants, can reduce the benefits of chemotherapy drugs. If you must take a supplement, talk to your doctor about possible interactions with the medications you’re taking.

There are exceptions, such as pregnant women and people with certain health issues, but most people don’t need supplements if they’re making decent dietary choices. If in doubt, talk to your doctor to see which, if any, supplements are right for you. Unless you really need them, skip the pills and stick to a well-balanced diet instead.

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