Quick Introduction to Vitamin Supplements

There are so many considerations to make when trying to put together a healthy diet and exercise routine, aren’t there? Don’t worry, because the small cost of health education brings great rewards.

Vitamin supplements may be of interest to the lay consumer because, in an age when our “food products” are often void of wholesome ingredients, vitamins may provide some missing essentials. However, as with any seemingly too-easy solution, it pays to take a closer look at how vitamins operate in the body so you can make the best and most informed decisions for your individual physical make-up and lifestyle. This very short primer is meant to cover the basics of vitamin supplements for a personalized rather than one-size-fits-all philosophy.

The Choices

First of all, vitamins are essential to human biological operation; they are organic compounds that release energy from food, develop red blood cells and perform many other essential tasks, like maintaining healthy eyes, skin and hair.[1] We get vitamins from the food we eat, but how do we know if we are getting enough of the ones we need?

With an array of multivitamins stacked shelf to shelf at any grocery store, the choices at first can seem overwhelming. A good first rule is to be wary of any brand promising “100% RDI” (Recommended Daily Intake) because, first of all, this is hardly possible, and second of all, the RDI standards were set in 1941 by the government to tackle scurvy and rickets, and do not take into account current trends in food production or factors for optimum health.[2] Instead, use RDI as a rough measuring stick for your particular nutrient concoction, which you can establish by talking to your personal health coach.

Going Over RDI

Having established that RDI is only a guideline, it has long been in the scientific literature that there may be some health benefits to going above the RDI for some vitamins. B vitamins are a good example, with some supplement varieties offering 25-50 mg per day.[3] This is acceptable because B vitamins are vital to health, are difficult to absorb and are commonly lacking in some shape or form from the average person’s diet. Of the 8 B-complex vitamins, deficiencies in intake can lead to serious health problems, such as anemia with vitamin B-12 deficiency, so it is better to err on the side of more rather than less.[4] However, this rule does not apply to all; taking too many fat-soluble vitamins (A, D, E and K) can be toxic, so please consult a nutrition expert before changing your dietary intake.[5]

Calcium, Potassium and Magnesium

These macro minerals cannot be fully supplemented in vitamin form because they require much higher dosages on a daily basis than can be found in a multivitamin. Take this into consideration as you are planning your supplements, so you can find these sources elsewhere.[6]

Natural Vs. Synthetic

Synthetic vitamins are not as effective as natural vitamins. Even though they may bear very similar qualities, organic compounds are always better. For example, Vitamin E as it is organically produced has twice the potency of factory-made Vitamin E. In fact, the synthetic form does not seem to have any significant positive effect on the body.[7]

Multiple Doses Vs. One-A-Day

Taking multiple doses of vitamin supplements is generally more effective than taking a one-a-day. Mineral absorption occurs in the intestines, and relies on a few factors, including surface area available and concentration gradient across the cell membrane.[8] Some vitamins actually compete with each other for absorption, for example, Vitamin B-5 competes with biotin and Vitamin A competes with Vitamin K. Conversely, some vitamins taken together assist each other, such as Vitamin C paired with chromium and iron. Also, water-soluble Vitamins B complex and C require regular intake.[9] For all these reasons, taking multiple doses of vitamins is generally more effective than expecting the body to absorb everything all at one time.

The topic of vitamin supplements is a rich and varied one (this is just the tip of the iceberg), so please consult a nutritional expert for more information about how to achieve a healthy balance of vitamins and minerals in your diet. And remember to take into account your food choices, too!