Vitamins, Minerals and Supplements: Do You Need to Take Them?

Most of us know that good nutrition is important for health, but flashy claims may leave some wondering if they need to take a supplement to boost their health.

While some people may need to take supplements at certain times in their lives, it’s recommended to meet your nutritional needs primarily from foods and beverages. High amounts of certain vitamins and minerals can cause negative side effects, so it’s important to talk to your doctor or a registered dietitian nutritionist (RDN) before starting any new supplements.

Who may need to take a supplement?

Most Americans are able to meet their nutritional needs by following a balanced diet. Additionally, many foods are fortified with vitamins and minerals, such as calcium, vitamin D and iron. However, certain groups of people may not be able to get the amount of vitamins and minerals they need from food alone.

Infants and Toddlers

Infants who are exclusively fed breastmilk, or fed a combination of breastmilk and formula, should begin vitamin D supplementation within the first few days of life. Infant formulas contain vitamin D, so infants who are exclusively fed formula usually do not need a supplement.

Full-term infants can get many of the other nutrients they need from breastmilk, but between 4 and 6 months they need an additional source of iron. The American Academy of Pediatrics recommends an iron supplement for infants who are fed breastmilk until they begin complementary feeding. Then, iron-rich foods are encouraged, such as pureed meats or fortified infant cereals. Be sure to check with your baby's pediatrician before giving any supplements to your child.

Women

In order to reduce the risk of some birth defects, it is recommended that women who could become pregnant consume 400 micrograms per day of folic acid from fortified foods and/or supplements in addition to natural sources of folate. A variety of foods, including many fruits and vegetables, provide folate, and most grain products in the U.S. are fortified with folic acid.

During pregnancy, women also are at risk of other nutrient deficiencies, including iron, choline and iodine. Depending on the foods they eat, pregnant women may need additional supplementation, as recommended by a health care provider.

Older Adults

As people age, it can be difficult to absorb enough vitamin B₁₂ and vitamin D. Sources of vitamin B₁₂ include beef, chicken, fish and shellfish, milk and other dairy products. It's also found in some fortified foods including breakfast cereals, meat substitutes and soymilk. Vitamin D is available in fatty fish as well as fortified milk and some fortified cereals. Choosing food sources to obtain these important nutrients is encouraged, but a supplement may be needed.

Special Medical Conditions

People with limited food choices due to allergies or medical conditions, such as celiac disease, are at increased risk of nutrient deficiencies. The same is true for individuals following vegetarian or vegan eating patterns. It's important to plan meals more carefully to meet all their nutrient needs. Including fortified foods and beverages can help, but a supplement may be needed to meet some nutritional needs.

Other groups that may require additional supplementation include people who are taking certain medications, have had gastric bypass surgery or have other health conditions that change how their body uses nutrients.

Talk With Your Health Care Provider

Your doctor can order tests to help determine if taking a supplement would benefit you. Additionally, a registered dietitian nutritionist can help you evaluate the foods you eat and make recommendations to meet your personal needs. Be sure to consider your individual situation and consult a doctor or an RDN before considering supplements.