Staying on top of your health can feel overwhelming at times. Especially when it comes to knowing which supplements you should - and shouldn’t - take. From cold and flu to hormone balancing supps, the number of options are endless.
So how do you know which vitamins you actually should be taking? Let’s break it down.
Before you even ask the question, what vitamins should I be taking, it’s important to look at your overall diet and lifestyle.
Ask yourself:
If you aren’t addressing these daily habits, a supplement may not be the answer. It's important to work on diet and lifestyle changes first and foremost. The best investment you can make for your health is to take a holistic approach, and it’ll save you from making unnecessary supplement purchases too so you can invest your hard-earned dollars elsewhere.
Now, that’s not to say there isn’t a need for vitamins and supplements. They can still very much serve a purpose and can be very useful in addressing a number of health concerns or circumstances. Let's dive in!
What vitamins should I take?
Should I be taking vitamins daily? Well this isn’t a simple yes or no answer question. Different circumstances may warrant the need for vitamins or supplements to complement the diet. So let’s look at a few examples.
Nutritional deficiencies
Your healthcare professional may have discovered nutritional deficiencies through routine testing. A blood test can detect if certain minerals and vitamins are out of optimal reference ranges. Let’s take a look at a few examples of common minerals, life stages, and vitamins where you may need support.
General Health
Iron
Low Iron can be common in women in their 20s and 30s, as iron is lost through menstruation. If your healthcare professional says you have low iron level, or iron deficiency, they may recommend a supplementation to support adequate levels.
Vitamin B
B vitamins serve a purpose for both brain function and energy metabolism. During intense periods of work and stress, our bodies churn through energy more frequently, so there may be times where our bodies may require a little additional support. If you aren't getting enough B group vitamins through your diet, a supplement can be a great way to boost your energy levels and support a healthy stress response.
B12
If you follow a vegan or vegetarian diet, you are at a greater risk of not getting the recommended amount of iron and B vitamins as B12.
Vitamin D
Vitamin D, is a fat-soluble vitamin which plays an important role in healthy immune system function, muscle function and mood. It is required for bone health and may reduce the risk of osteoporosis as we age. Vitamin D is one of the most prevalent deficiencies in women of all ages worldwide, and supplementation can help to increase vitamin D status to adequate levels.
Magnesium
As a cofactor (i.e. a helper mineral involved in a number of critical processes) within the body, magnesium is crucial to our health. Magnesium deficiency in our plants and soil is becoming an increasing problem that is contributing to a common nutrient deficiency.
Multivitamins
A good quality multivitamin may support nutritional gaps such as the ones outlined above and help to ensure you are getting the recommended amount of important vitamins and minerals Multivitamins are often formulated to target common concerns including energy production, immune health, and stress management.
During Pregnancy
Pregnancy is a time when supplementation of particular vitamins, minerals, and nutrients is vital for the health of the developing baby.
Folate
Folate is important for the healthy development of the baby to help prevent serious birth defects such as spina bifida. It’s ideally supplemented one month before conception and during pregnancy. Folic Acid is a synthetic form of folate and often added supplements. Activated folate is designed particularly for women with genetic variations that impair folic acid metabolism. Talk to your healthcare professional about which form of folate is best for you.
Other Vitamins
Other B vitamins, such as vitamin B12, are crucial to support foetal brain development in early pregnancy as well to support maternal energy and mood, particularly in the first trimester.
Iodine
Did you know that iodine requirements increase by more than 50% during pregnancy? This mineral is not only important to maintain healthy foetal central nervous system and brain development, but to also support maternal thyroid health. The need for iodine increases during early pregnancy, throughout the rest of pregnancy and whilst breastfeeding.
A high quality preconception/prenatal vitamin will include these and other relevant vitamins and nutrients required to support a healthy pregnancy.
What to be careful of when taking vitamins and supplements
Not matter your life stage, it’s important that you are not self prescribing without understanding what you need or why.
Before considering supplementation, always speak to your healthcare professional first to ensure you are taking exactly what you need. Try to avoid listening to your friend, gym buddy or colleague “advising” you on what to take because it works for them, as everybody has different nutritional needs.
If you have started medication or have a newly diagnosed condition, it is particularly important that you consult your healthcare professional before taking any vitamins. There are a number of potential interactions that may occur between specific medications and vitamins, and it’s important to be aware of these as they may be harmful.
If you have any specific dietary requirements, such as gluten free, vegan or vegetarian, keep this in mind when choosing the right vitamin. Additionally look out for specific formulations for women versus men. The Recommended Dietary Intake (RDI) for vitamins and minerals is generally higher for men than women, with the exception of iron and folate. Men’s formulations will include little to no iron as iron requirements for women are much higher, due to menstruation.
Which vitamins should not be taken together?
It’s important to be aware of the safety concerns regarding supplements and vitamins. The best way to do this is to ask your healthcare professional.
Some examples of vitamins and minerals that can cause adverse effects when dosed incorrectly include:
- Vitamin B6: taking too much B6 can cause peripheral neuropathy (AKA nerve damage), which leads to tingling, burning or numbness.
- Selenium: this is toxic in high doses. A daily dose of 150 micrograms of selenium from dietary supplements for adults should not be exceeded.
- Zinc: zinc may be dangerous if taken in large amounts or for a long period.
Often if you are supplementing with more than one product at a time you might not be aware of how much of one or more ingredients you are taking, which consequently increases your risk of taking the wrong amount. This is why it’s important to always read the label and follow the directions for use, and speak to your healthcare professional before adding a new supplement to your regimen.
And note: vitamin & mineral supplements should not replace a balanced diet!
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