Is it necessary to take any extra vitamins or supplements? – A Gastroenterologists View.
Vitamins and minerals are essential nutrients that help your body function and keep you healthy, so as a gastroenterologist I recognise their importance. They assist with digestion, maintain your metabolism, help your bones and so much more.
The NHS advises that “most people do not need to take vitamin supplements and can get all the vitamins and minerals they need by eating a healthy, balanced diet. Many people choose to take supplements but taking too much or taking them for too long could be harmful” Source – https://www.nhs.uk/common-health-questions/food-an…
Yet, if you walk down the medical aisle in the supermarket you will undoubtedly see a whole range of Vitamins stocked up on the shelves. With their widespread availability coupled with their marketing on TV, Magazines and even Social Media, it comes as no surprise that many people choose to add a selection of vitamins and supplements to their daily routine… but is it all really necessary?
Most people will recognise the importance of taking vitamins but what most people aren’t aware of are the recommended guidelines, what your daily intake should be and how you can get them naturally.
Vitamins can be a costly addition to your monthly shopping bill and as there is limited research to suggest that they are actually benefitting you, it might be worth rethinking your shop.
The 13 essential vitamins your body needs are vitamins A, C, D, E, K and the B vitamins: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyroxidine (B6), biotin (B7), folate (B9) and cobalamin (B12). Here are some of the Vitamin rich foods you might want to consider buying instead that contain these vitamins mentioned above.
- Vitamin A – Salmon, cold water fish, egg yolks.
- Vitamin D – Milk, butter, egg yolk, fatty fish
- Vitamin E- Nuts, seeds, cereal
- Vitamin K – Spinach, broccoli, leafy greens
- Vitamin C – Oranges, peppers, broccoli, potatoes
- Vitamin B1 – Legumes, nuts, seeds, grains, cereals
- Vitamin B2 – Lean meat, grains, dairy products
- Vitamin B3 – Poultry, seafood, milk, eggs, legumes
- Vitamin B5 – Sweetpotatoes, egg yolk, broccoli, chicken, milk, yoghurt
- Vitamin B6 – Meat, fish, poultry, bananas, leafy greens
- Vitamin B7 – Egg yolks, nuts, grains, soybeans
- Vitamin B9 – Leafy greens, legumes, orange juice
- Vitamin B12 – Animal Products
Having said this, although the average healthy individual does not need to take vitamins, for some people vitamin and mineral supplements contribute to good health in the cases where they are vitamin deficient. For example, a proportion of the population will be deficient in B12, a vitamin that is vital for healthy nerve function and the production of blood cells. With B12 deficiency, some people might be unable to absorb the nutrients from their foods. Therefore, in this instance it would be necessary for an individual to take B12 supplements. This might be prescribed as an injection course by your GP or through vitamin tablets.
There are a lot of illnesses that might cause a vitamin deficiency or be the result of a vitamin deficiency, therefore, it really is important that if you suspect you are deficient in any vitamins or minerals you speak to your GP. They may well be able to test vitamin levels, and advise the best way for you to manage your deficiency or health issue once diagnosed (although not all vitamin levels can be tested).
One thing to bear in mind is that if you are not vitamin B12 deficient or deficient in any other vitamins taking a supplement probably will not have any positive effect and this is the case for many of the vitamins out there. So, before you start taking supplements and vitamins a simple change in your diet might be all you really need!
Two particular vitamins can be toxic if taken in excess. These are Vitamin A and Vitamin D. A standard amount of these is unlikely to be harmful, but excessive dosing could lead to problems.
