Healthy eating. Home Healthy eating. Vitamin and mineral supplements - what to know. Actions for this page Listen Print. Summary Read the full fact sheet. On this page. About vitamin supplements Vitamins and minerals are obtained from food Vitamin and mineral deficiencies Vitamin pills are not miracle cures Vitamin use and cancer claims Vitamin and mineral supplements can be dangerous Vitamin and mineral supplements are a short-term measure Seek professional advice when taking vitamin and mineral supplements Where to get help.

About vitamin supplements Vitamins are organic compounds that our bodies use, in very small amounts, for a variety of metabolic processes. Vitamins and minerals are obtained from food Research indicates that most of the vitamins you get from the food you eat are better than those contained in pills.

Vitamin and mineral deficiencies Our body only needs a small amount of vitamins and minerals every day External Link. However, some people may need supplements to correct vitamin or mineral deficiencies and this includes: pregnant women and women who are breastfeeding people who smoke , drink alcohol in excess or use illegal drugs crash dieters or those on very strict diets the elderly especially those who are disabled or chronically ill some vegetarians or vegans women with heavy periods people with food allergies those with malabsorption problems such as diarrhoea , coeliac disease , cystic fibrosis or pancreatitis.

Folate and pregnancy Women who are pregnant or planning a pregnancy are recommended folic acid also known as folate supplements to reduce their risk of having a child with a neural tube defect , such as spina bifida.

Vegan diets and vitamin supplements People who follow vegan diets , especially if pregnant, may benefit from vitamin B12 supplements. Vitamin pills are not miracle cures It is commonly believed that taking mega-doses of certain vitamins will act like medicine to cure or prevent certain ailments.

Stress, tiredness and vitamin pills Vitamin supplements are commonly considered to be an antidote to stress. Anti-ageing vitamins Vitamin E is often singled out as the potential fountain of youth.

Vitamin use and cancer claims Some claims have been made that certain vitamins can treat different cancers. For example: Vitamin A beta-carotene in large doses does not cure cancer and can be toxic, particularly if taken as pills rather than food.

Studies have linked vitamin A to an increase in other cancers — such as lung cancer in smokers, if taken in supplement form. Although there is some evidence vitamin E could play a small role in preventing some cancers, equally there is evidence that it could speed up the onset of other types of cancer.

However, this has not been proved or disproved. High doses of antioxidants are unlikely to help with the effectiveness of conventional cancer treatments such as chemotherapy and radiotherapy. In fact, megadoses of antioxidants can interfere with some medical treatments for cancer by helping to protect the cancer cells that the therapies aim to destroy.

Some studies have shown prostate , breast and lung cancer risk are not decreased by taking high-dose supplements containing vitamins E or C or selenium.

Vitamin and mineral supplements can be dangerous Proper balance and adequate levels of essential nutrients is important for a range of complex processes in our body. High doses of vitamin supplements are unsafe Many people mistakenly believe that since small amounts of vitamins are good for you, then large amounts must be better.

Taking higher than recommended doses of some vitamins may cause health problems. Such as: Vitamins A, D, E and K are fat soluble, which means they are stored in the body and if taken in high doses can be toxic. High doses of some water-soluble vitamins, such as vitamin B6, can also become toxic.

Large folate intakes can hide vitamin B12 deficiencies. High levels of vitamin B6 have also been linked to some types of nerve damage. Doses of vitamin C above one gram can cause diarrhoea.

Excessive amounts of vitamin C in the body can also interfere with medical tests — such as diabetes tests, by giving a false result. High doses of vitamin A may cause birth defects, as well as central nervous system, liver, bone and skin disorders.

High-dose vitamin E supplements have been linked to higher rates of early death mortality. Large doses of minerals can also lead to health problems Excessive doses of some minerals may also cause problems for example: At just 5 times the RDI, zinc, iron, chromium and selenium can be raised to toxic levels in the body.

Large intakes of fluoride especially in childhood may stain, and even weaken, the teeth. Very large doses of fish oil can lead to decreased blood clotting.

Iron toxicity is also common. Even a small amount over the RDI can cause gastrointestinal upset, nausea and black bowel actions poo.

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Beyond the usual suspects for healthy resolutions. August 17, How to ensure you get the right vitamins and minerals in the right amounts Vitamins and minerals are as essential for living as air and water.

Two types of each Vitamins are divided into two categories: water soluble—which means the body expels what it does not absorb—and fat soluble where leftover amounts are stored in the liver and fat tissues as reserves.

The top food sources Federal guidelines suggest minimum daily amounts for vitamins and key minerals. Here are some of the best foods for vitamins and minerals from the Harvard Medical School Special Heath Report, Making Sense of Vitamins and Minerals: Choosing the foods and nutrients you need to stay healthy : Vitamin Sources Water soluble: B ham, soymilk, watermelon, acorn squash B milk, yogurt, cheese, whole and enriched grains and cereals.

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Fiber is a necessary nutrient to keep your digestion system working correctly. It also helps your body regulate blood sugar, control hunger, and maintain a healthy weight.

Getting enough fiber in your diet can help prevent diabetes and lower blood pressure and cholesterol. On average, an American adult should consume 28 grams g of dietary fiber each day based on a 2,calorie diet.

Your body needs vitamin D so that it can absorb calcium to promote bone growth, maintain strong bones, and prevent osteoporosis. Vitamin D also helps your muscles move and your immune system to fight off bacteria and viruses.

The average American adult needs International Units IU of vitamin D each day. It can be difficult to get enough vitamin D through diet alone because there are not a lot of food choices rich in vitamin D.

In fact, some primary food sources of vitamin D come from foods that have added vitamin D, called fortified foods.

Quick tip: Most milks in the United States are fortified with vitamin D. Start or end your day with a serving of low-fat, fat-free, or unsweetened milk. Iron is a mineral that your body needs to support proper growth and development.

Your body uses iron to produce hemoglobin, myoglobin, and some hormones. The average daily recommended amount of iron for an adult American ages is 13 mg.

Quick tip: Enjoy a baked potato with black beans or mushrooms for a tasty lunch and healthy dose or iron. Not getting the vitamins and minerals your body needs can have serious consequences for your health.

An overall lack of nutrients can lead to malnutrition. Some deficiencies can even be life-threatening. Additionally, getting too much of certain vitamins or minerals in your system can also be dangerous.

For example, high levels of vitamin A during pregnancy can cause problems with fetal development. For this reason, it is very important to talk your doctor before you start taking any supplements. This is especially important if you are pregnant or have existing health conditions.

A lack of one or more vitamins or minerals can be hard to diagnose. Some nutrient deficiencies do not have symptoms, while others have symptoms that vary.

General symptoms include:. Your doctor may perform blood tests to check the levels of certain vitamins or minerals. If you are unable to get all the nutrients you need from food alone, your doctor can help you decided if dietary supplements are needed.

National Institutes of Health NIH : Dietary Supplement Fact Sheets. Departments of Agriculture and Health and Human Services: The Dietary Guidelines for Americans, Last Updated: June 6, This information provides a general overview and may not apply to everyone.

Talk to your family doctor to find out if this information applies to you and to get more information on this subject. Calcium keeps your bones and teeth healthy and strong.

Visit The Symptom Checker. Read More. How to Get More Fiber in Your Diet. Diabetes and Nutrition.