Vitamins and Supplements: Myths and Facts

From gummies and powders to capsules and chewables, vitamins and dietary supplements are everywhere! You may see them advertised as a way to boost your energy, strengthen your immune system, improve your sleep or simply “fill in the gaps” in your diet. But do you actually need them?

The answer depends on the person. Certain supplements can be helpful when you have a nutritional deficiency, follow a restricted diet or have a health condition that affects your nutrient needs. But for many people, supplements aren't all that necessary — and are never a substitute for a balanced diet or routine healthcare.

Before adding a new supplement to your routine, it’s important to know what these products can — and can't — do. Ready for a healthy dose of debunking? Read on to straighten out some facts and myths surrounding vitamins and supplements.

Myth: More Vitamins Are Always Better

Fact: Your body needs certain vitamins and minerals to function properly, but “more” isn't necessarily better.

Taking more of a nutrient than your body needs doesn't automatically provide additional health benefits. In fact, in some cases, excessive amounts can cause side effects or other health problems. It's especially important to be cautious with vitamins that are stored in the body's tissues, including vitamins A, D, E and K. Taking excessive amounts over time can cause these vitamins to build up in the body. The bottom line? Don't assume a higher dose or expansive lineup of supplements is automatically more effective, and always follow a product’s suggested dosage, serving size or directions.  

Myth: Supplements Can Replace a Healthy Diet

Fact: Supplements are designed to, well, supplement your diet — not replace it.  

A balanced diet that includes fruits, vegetables, whole grains, lean proteins and other nutrient-dense foods provides a combination of vitamins and minerals that supplements can never fully replicate. So if your diet could use some improvement, there’s no need to impulse buy a bottle of something new – small steps, like adding more fruits and vegetables to your meals, choosing whole grains or incorporating more nutrient-rich proteins, can fill that gap just as well.  

Myth: "All Natural" or “Over the Counter” Equals “Safe”

Fact: A supplement being naturally derived or available without a prescription doesn't automatically mean it’s safe or appropriate for everyone.

Some herbal products and other supplements can cause side effects, interact with medications or affect certain medical conditions. Even products that seem harmless can cause problems when taken in large amounts or combined with other supplements. That’s why it's important to be transparent with your doctor about everything you take – including vitamins, herbal products, powders and gummies.

Myth: Everyone Should Take a Daily Multivitamin

Fact: There isn't a one-size-fits-all supplement routine.

A daily multivitamin may seem like a harmless, general boost to your routine, but like any other supplement, whether you actually need one depends on factors such as your age, diet, lifestyle, medications and overall health. When in doubt, talk to your healthcare provider.

Myth: Supplements Can Prevent, Treat or Cure Health Problems

Fact: Products that make broad promises about preventing, treating or curing diseases should be met with skepticism.

Many supplements promise dramatic results or suggest that a single vitamin, mineral or herbal ingredient can solve a wide range of health problems, but be warned: very few of these claims are evaluated by the Food and Drug administration, and their packaging likely includes a disclaimer saying as much. A supplement can’t take the place of medical care or a treatment recommended by a doctor, so you're looking to target a specific health concern, ask a healthcare provider about evidence-based options.

Talk Before You Take 

It's easy to think of vitamins and supplements as harmless additions to a daily routine, but they can have a real impact on your body – and not always in a way you were hoping for. Before starting something new, talk with your healthcare provider or pharmacist and give them a complete list of what you're currently taking, including prescription medications, over-the-counter medicines, vitamins, herbal products and other supplements.

When it comes to your health, you don't need a cabinet full of bottles to feel like you're doing something. A balanced diet, regular physical activity, preventive care and healthy daily habits remain the foundation of good health. And when a supplement is appropriate for you, your healthcare team can help you determine what you need and how to use it safely. To connect with a healthcare provider and find out what routine is right for you, visit AtlantiCare.org/PrimaryCare.