More people are taking vitamin pills these days as extra insurance against nutritional deficiencies and as a way to lower the risk of disease. Unfortunately, supplementing with vitamins can be expensive and there’s conflicting evidence as to whether taking vitamin pills really has health benefits. The truth is not everyone necessarily needs to supplement with vitamins, although certain groups of people are at higher risk of nutritional deficiencies and should consider taking vitamin pills. Here are some groups of people that may need supplemental vitamins.
People Who Are Dieting
Anyone who’s restricting calories should take vitamin supplements - particularly if they’re going below 1200 calories a day. It’s difficult to get the necessary vitamins and nutrients with such a calorie restricted diet. A good multivitamin tablet may be all that’s needed, but it’s best to check with a doctor and have blood studies done first to make sure there’s no iron deficiency. People who aren’t iron deficient shouldn’t take vitamin supplements containing iron since higher levels of iron have been associated with an increased risk of heart disease.
Vegetarians
People who eat a vegetarian or vegan diet are at high risk for vitamin B12 deficiency – a vitamin that’s important for healthy red blood cells and nerves. Vitamin B12 deficiencies can cause serious nerve damage that may not be repairable, and B12 can only be obtained from meat and dairy. Taking a vitamin supplement with B12 will prevent a deficiency in most people. Vegetarians are also more likely to be low in vitamin D, calcium, iron, and zinc.
People Who Shun the Sun
The sun is the primary source of the precursors the body needs to make vitamin D. Most people are deficient in this important vitamin which may reduce the risk of a variety of chronic diseases. Vitamin D deficiency can cause symptoms of fatigue, achy muscles, and even depression. People who don’t get at least ten minutes of sun a day or live in areas with limited sunlight may need to take vitamin pills that contain vitamin D.
Fast Food Lovers
Fast food is notoriously low in vitamins and overall nutritional value. People who eat fast food meals more than a few times a week should consider taking vitamin pills as extra insurance against nutritional deficiencies.
Pregnant Women
Women who are pregnant need supplemental folate to reduce the risk of neural tube defects in their unborn baby. They also need additional iron. A doctor can advise on exactly how much of each to take.
Taking Vitamin Pills: The Bottom Line?
Not everyone needs to take vitamin pills, but these groups of people could benefit from the extra nutritional protection vitamin supplements offer.
References:
American Journal of Epidemiology. Volume 147, Number 2, pp. 161-166
Merck Manual. 18th Edition.
Kristie Leong - I'm a family physician interested in all aspects of traditional and alternative medicine, especially the use of nutrition to prevent ...
