Complementary and alternative health and wellness supplements are used by millions worldwide. In fact, more than 10 million South Africans use vitamins and minerals regularly to enhance their health, address ailments, and reduce their risk of illness.

Theories advocating the need for supplements include our hectic modern lifestyle, awareness of healthy living, and an ageing population. This implies that we have no time to eat real food, that we need vitamins to be healthy, and that we’re suckers for products promoting eternal youth. So, more energy, peace of mind, restorative sleep, or a better sex life ... many healthy individuals take vitamins and supplements that offer some of these enticements.

However, should we even take them? Also, is there a possibility of harm to the body, not just to your bank account? Research has shown that there is no advantage for healthy people who follow a well-balanced diet to take vitamin supplements. But let’s say you live on tea and toast, should you consider taking vitamin and mineral supplements?

These are the vitamin myths you should ignore:

1. Most adults need to take a supplement. If you’re healthy, follow a well-balanced diet and don’t have deficiencies, you don’t need a supplement. Adequate vitamins and minerals can be found in a variety of fruits, vegetables, healthy fats, wholegrains, and lean proteins.
2. Vitamins are harmless. When taken for too long or at a dose which is too high, some vitamin and mineral supplements can accumulate in the body and have a harmful effect on your health. The adage “too much of a good thing” applies here. If you’re taking vitamins and minerals while eating an amped up diet of fortified cereals and sports bars, you could be overdoing it. You might even be damaging vital organs in the process. Water-soluble vitamins B and C are typically excreted in the urine when they are ingested in excess, but it I still possible to develop a toxicity. For example, a toxicity of vitamin C can cause an upset stomach or diarrhea. Whereas a toxicity of vitamin B-6 could cause neuropathy, whereas too much vitamin A could damage your liver.
3. You don’t have to eat healthy if you take a supplement. While vitamin and mineral supplements can compensate for certain dietary deficits, they will not make up for the effects of a poor diet on your health.
4. Supplements don’t interfere with other medications. Some supplements, especially herbal supplements, can interfere with medications and make them more, or less effective, or cause unwanted side-effects. For example, if you’re on the blood thinner warfarin, vitamin K, which promotes blood clotting, can interfere.
5. Supplements are never necessary. Vitamins have a place where deficiencies are present. For example, many of us have low vitamin D levels, and a supplement especially for those over 65 may be recommended. For pregnant mamas a prenatal vitamin with added folic acid is essential to help prevent birth defects. And for vegans, added vitamin B12 could make all the difference.

Speak to your GP before starting with supplements.

Source: healthcare.utah.edu, womenshealthmag.com, medicineshoppe.ca, theguardian.com, insider.com, health.usnews.com, henryford.com, afropolitan.co.za, cosmopolitan.com

DISCLAIMER: The information on this website is for educational purposes only, and is not intended as medical advice, diagnosis or treatment. If you are experiencing symptoms or need health advice, please consult a healthcare professional.