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Vitamins and supplements: Who should take them and why

Written By: Shelley Vanker, UT Physicians | Updated: January 13, 2025
Health conscious person holding a variety of natural vitamins, supplements and herbal remedies

Before taking a dietary supplement, discuss the risks and benefits with your physician.

In today’s health-conscious world, an industry devoted to vitamins and dietary supplements has ballooned into a multibillion-dollar business. There are countless options promising everything from improved immunity to hair growth. But do these products live up to their claims, and are they necessary?

Tony N. Roshan, DO
Tony N. Roshan, DO

“Coming from a holistic background, I believe the body can heal itself in certain cases, but we need to provide it the right nutrition,” said Tony N. Roshan, DO, a family medicine provider with UT Physicians. “Not every supplement is beneficial for every individual.”

Supplements

Dietary supplements, often sold as pills, capsules, powders, or tablets, are meant to supplement the diet with minerals, herbs, amino acids, and enzymes by targeting specific health concerns or supporting overall health.

Popular supplements include fish oil, melatonin, and coenzyme Q10 (CoQ10).

Supplements can be purchased over the counter.

Vitamins

Vitamins are a specific category of supplements. They are compounds that our bodies need, classified with letters of the alphabet, such as vitamin A or C.

“We often talk about vitamins in relation to nutrient deficiencies,” said Roshan.

Some vitamins come in prescription form, but almost all are available over the counter.

Benefits of taking vitamins and supplements

When taken in moderation and under the guidance of a medical professional, vitamins and supplements may be beneficial for overall health.

The benefits of some dietary supplements, like folic acid for women who are pregnant, are well established but should not take the place of a healthy diet that includes a variety of food.

Risks of taking vitamins and supplements

The U.S. Food and Drug Administration (FDA) does not regulate dietary supplements for safety or effectiveness or check their labeling before they are sold. Product safety and label accuracy are the responsibility of the dietary supplement companies.

Some supplements, when taken in combination with a prescription, can cause serious side effects.

Always speak with a medical professional before starting a vitamin or supplement.

“St. John’s wort is an herbal supplement often used for mild depression, but it interacts with many medications,” said Roshan.

Vitamin A is another example. This vitamin supplement, despite its benefits, can potentially increase the risk of bone fractures and a condition known as vitamin A toxicity.

“Ten or 20 years ago, we wouldn’t have thought this could be true because we always associate vitamins with good health,” said Roshan. “Taking too much of some vitamins may harm our health.”

Who should be taking vitamins and supplements?

Women who are pregnant or planning to become pregnant should supplement their folic acid intake to prevent neural tube defects.

“This is an absolute must because many studies have shown that being deficient can lead to spina bifida,” said Roshan.

Babies who are exclusively breastfed should be supplemented with vitamin D drops for the first six to 12 months.

“Breast milk is amazing; there are many benefits for mom and baby, but it doesn’t have enough vitamin D,” said Roshan.

Adults over 50 and individuals who have undergone bariatric surgery may have a decreased ability to absorb vitamin B12.

“These individuals may benefit from vitamin B supplementation,” said Roshan.

Adults 65 and older are most at risk for developing osteoporosis and may benefit from vitamin D supplementation.

“You need it at the beginning of life, and then you need vitamin D later in life,” said Roshan.

Multivitamins

Unless directed by your provider, Roshan does not recommend a multivitamin as a general dietary supplement.

“Many studies on multivitamins show they’re ineffective and do not have a proven benefit,” said Roshan.

Food is medicine

Roshan advises patients to get specific vitamins and minerals from foods. Need more magnesium in your diet? Add more halibut to your meals. Looking to increase your iron intake? Try eating iron-rich foods like spinach with vitamin C-rich foods like citrus or peppers to increase iron absorption.

“Very colorful foods usually have a lot of nutrients and antioxidants,” said Roshan. “Try to eat the rainbow.”

The more colorful your diet, the more likely you are to get needed minerals, nutrients, and antioxidants without purchasing vitamins and supplements. While vitamins and supplements can be beneficial and play a supporting role in addressing nutrient deficiencies or specific health needs, indiscriminate use may do more harm than good.

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