Are Vitamin Supplements Worth Taking?

Lots of us take some sort of vitamin supplement in an attempt to make sure we are getting enough vitamin and minerals into our system. The driving force behind this is that a lot of us struggle to get our ‘5 a day.’

So are these vitamin supplements worth taking? Do they actually work? And even if they don’t have any/much of a positive impact there is no harm in taking them anyway, right? Maybe not actually…

Are Vitamin Supplements Worth Taking?

Of course with any kind of research different studies will yield slightly different results. Particularly in different countries where the climate and general eating habits differ. But the VAST MAJORITY of studies show no positive impact on your body’s vitamin levels through taking a vitamin supplement. There was one study at the University of Toronto for example that investigated all types of different vitamin supplements and their effectiveness. It showed no change in vitamin levels in the body and no reduced risk of diseases.

In a way this is pretty surprising as there are undoubtedly good quantities of vitamins in most supplements. So why is this the case? There are a few theories but the most common one is that you just wee the vitamins out. This could be because they are often in tablet form and therefore difficult to absorb. Or you are already getting enough of the vitamin in question. Or just that your body is much better at absorbing natural foods and sources of vitamins, i.e. fruit and veg than a supplement. In any event there is a lot of evidence to suggest they make no difference.

But they can’t do any harm surely?

If you are getting far too much of a particular vitamin you won’t just wee it out, it could potentially be harmful to you. Too much vitamin c or zinc can cause nausea, stomach cramps and diarrhea. Too much selenium could cause nerve damage and fatigue. Vitamins A and D can have toxic effects if over-consumed. These are just a few examples. But the good news is it is highly unlikely you would consume so much of a particular vitamin to cause any of these problems from food sources alone.

There is also another negative to taking supplements. There is evidence that taking a supplement leads people to actually consume less fruit and veg than they otherwise would. This is probably because it leads to a an attitude of ‘I’m getting plenty of vitamins from the supplement anyway so it’s not the end of the world if I come up a little short on my 5 a day.’

Conclusion Are Vitamin Supplements Worth Taking?

No, not all. There are a few exceptions to this, such as for babies and pregnant women. But for an ordinary adult, just make sure you are eating plenty of fruit and veg, and a wide variety of different colours and you will be getting all the vitamins you need without wasting your money or risking overdosing on vitamins by taking a supplement.

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