A Note About Supplements
Vitamins and minerals are essential for normal growth and to stay healthy. They are required in small though adequate amounts and are best obtained from the food you eat on a regular basis.
Vitamin and mineral supplements are generally unnecessary if you are eating a wide variety of nutritious foods every day.
Why are foods better than supplements?
- Pills can never supply the vast array of nutrients you get in whole foods. Many foods, particularly minimally processed foods, such as fruits and vegetables, also contain thousands of components (e.g. antioxidants and other phytochemicals) which are thought to provide health benefits, so you can miss out on these if you are just taking purified supplements.
- Taking nutrients in large quantities in purified form (out of the food) such as beta-carotene has been associated with increased risk of some cancers. Whole foods generally do not carry such risks, as the micronutrients are present in less concentrated form.
- While it is generally difficult to have too much of most vitamins and minerals from food sources, dietary supplements may contain many times the recommended daily intake, and an overdose resulting from inappropriate use is possible.
- Very large doses of certain vitamins may be toxic (e.g. excessive vitamin A during early pregnancy can cause fetal malformation).
There are some cases where supplements may be recommended in addition to a varied diet. It is important that you consult your doctor or a Registered Dietitian if you think you need to supplement your diet.