Vitamins and minerals can help prevent some chronic diseases. In general, it is safe to take vitamins every day if your doctor or pharmacist recommends it.

1. Do you need supplements?

Many people take supplements to meet their nutritional needs and support their health. However, you can get most of the minerals and vitamins your body needs by eating a balanced diet of fruits, vegetables, whole grains, lean protein, and low-fat or fat-free dairy.

If you can’t get specific nutrients from whole foods, you may need supplements. People who may benefit from supplements include:

• People over 50: Postmenopausal women may need calcium and vitamin D supplements. Hormonal changes during and after menopause cause people to lose bone density more quickly. Calcium and vitamin D help prevent osteoporosis, which causes weak bones and increases the risk of fractures.
• People who are pregnant or planning to become pregnant: Folic acid supplements may be recommended to help prevent birth defects.
• Vegetarians and vegans: People who do not eat dairy, fish or meat may be deficient in vitamins B2, B12 and D… and may need to supplement.

It is safe to take vitamins every day if your doctor or pharmacist recommends it.

2. Signs of a Nutrient Deficiency

Symptoms of a nutrient deficiency vary depending on the type of mineral or vitamin your body is lacking. Symptoms may include:

• Chest pain and shortness of breath.
• onstipation.
• Fatigue.
• Feeling dizzy, lightheaded.
• Irregular heartbeat.
• Low body temperature.
• Muscle spasms and weakness.
• Pale or yellow skin.
• Tingling in the hands and feet…

Some nutrient deficiencies increase your risk of health complications. For example, a vitamin D deficiency can lead to osteoporosis and bone fractures.

3. Are supplements safe?

In general, it is safe to take daily vitamins if your doctor or pharmacist recommends it. Do not exceed the tolerable upper intake (UL) for any vitamin or mineral.

Side effects can vary and depend on the type, dosage, frequency of use, and interactions with current medications. Side effects can range from mild to severe. For example, taking too much iron can cause stomach upset, constipation, and diarrhea. Talk to your doctor or dietitian before starting any supplements.

Safety considerations for specific vitamins to keep in mind include:

• Antioxidants: Some evidence suggests that high doses of antioxidants such as vitamins C and E may interact with cancer treatments. People undergoing cancer treatment should consult their doctor before starting these supplements.
• Beta-carotene: Research has shown that high doses of this pigment, which the body converts to vitamin A, may increase the risk of lung cancer in smokers.
• Vitamin D: Taking too much vitamin D can cause calcium to build up in the blood, also known as hypercalcemia, which can lead to kidney stones.

4. How to take vitamin supplements effectively?

First, eat a healthy, balanced diet to meet your body’s nutritional needs. Some people, such as older adults, pregnant and breastfeeding women, people with certain medical conditions, and vegetarians (or/and vegans), may need to take supplements.

Consult your doctor or dietitian before starting a new supplement (tests may be needed to measure your body’s mineral and vitamin levels).

Supplements may interact with certain health conditions or medications that need to be considered. Also, when purchasing supplements:

• Be cautious with “natural” supplements: Some “natural” ingredients can be harmful to the liver.
• Consider the dosage: Do not exceed the tolerable upper limit (UL) for any nutrient.
• Weigh the risks: Consider the risks and side effects of any supplement and weigh the benefits against the risks…
• Find a clear source, source…
• Know how and when to take supplements is also important, for example, in the morning, on an empty stomach or with a full glass of water… to help maximize their benefits…