Vitamin and mineral supplements

Whether you need a vitamin supplement depends on your diet, lifestyle, and individual needs. Many people can get all the vitamins and minerals they need from a balanced diet that includes fruits, vegetables, whole grains, proteins, and dairy (or alternatives).

• Some people may need supplements, such as those with restricted diets (eg, vegan or very limited diets), certain health conditions, or increased needs such as during pregnancy. It’s best to talk with your healthcare provider before taking supplements, because taking too much of some vitamins can be harmful.
• People sometimes take supplements to prevent serious diseases. Research has shown that diets with antioxidant-containing fruits, vegetables, and other plant foods are linked to lower risks of cancer and heart disease. However, studies on supplements with antioxidants such as beta-carotene and vitamins A and E, have generally not shown the same benefits, and some evidence suggests they may even be harmful.
• Plant foods contain many beneficial compounds called phytonutrients and are the best way to get a range of vitamins and minerals into your diet.
• Focusing on just a few vitamins as 'miracle nutrients' may not be helpful because vitamins exist in different forms, and supplements may not provide the correct forms or the right amounts to be effective.

Yes, there are some safety concerns to be aware of when taking vitamin or mineral supplements.

Taking too much

Taking too much of some vitamins or minerals can be harmful, especially fat-soluble vitamins such as A, D, E, and K, which can build up in the body over time and cause side effects. If you take water-soluble vitamins, such as vitamins C, B1, and B2, extra amounts are usually removed by your body through urine (pee). However, people with kidney or liver problems may not be able to process or remove vitamins and minerals properly, increasing the risk of harmful build-up and side effects.

It’s important to check the ingredients if you take more than one supplement to make sure you're not doubling up on any nutrients, which can increase the risk of taking too much.

Interactions with medicines or other supplements

Vitamins and mineral supplements can interact with medicines and other supplements in several ways. They may affect how a medicine works or change how well it's processed by your body. Some supplements can reduce the way you absorb certain nutrients or medicines if they're taken at the same time. Because of these risks, it’s important to use supplements carefully and check with your healthcare provider before starting them. They can advise on the safest timing, dose, type and combination of supplements and medicines to avoid potential problems.

False marketing and health claims

Vitamin and mineral supplements are sometimes promoted with exaggerated or misleading claims. Some products may advertise benefits such as “prevents disease”, “boosts immunity” or “miracle cure,” even when there is little or no scientific evidence to support these statements. Marketing can be especially misleading if it suggests that a supplement can replace a healthy diet or medicine.

Social media, celebrity endorsements, and online advertisements are common ways that supplements are promoted, and these sources don't always provide accurate information. Influencers or ads may make products seem more effective or essential than they really are, which can lead people to spend money on unnecessary or even unsafe supplements.

Because supplements are regulated differently from medicines, companies are not allowed to claim that their product can treat, cure, or prevent specific diseases. Instead, they can only make general claims about supporting normal body functions (for example “supports bone health” or “helps maintain healthy skin”). It’s important to read labels carefully, look for credible scientific evidence, and talk to your healthcare provider before relying on a supplement for health benefits.