What are the most important vitamins for everyone to take and do they all need them?

Are vitamin supplements truly necessary for everyone's optimal health, as advertisements and social media often suggest?

The vitamins industry has grown into a multi-billion-dollar market, with stores packed with supplements that claim to improve health, boost energy, and increase lifespan, according to registered dietitian Andrea Soares of Top Nutrition Coaching in Miami, Florida, who spoke to Planet Chronicle Digital.

According to a report from the Centers for Disease Control and Prevention (CDC), more than half of American adults took dietary supplements between 2017 and 2020, with multivitamins and minerals being the most popular.

To determine the significance of this, we consulted with experts.

What is a vitamin?

According to Jennifer Messer, president of the New Hampshire Academy of Nutrition and Dietetics and a registered dietitian in New Hampshire, vitamins are vital nutrients that the body needs to function properly.

"Our bodies cannot produce vitamins, hence we need to obtain them through our diet," she stated on Planet Chronicle Digital.

People can also obtain vitamin D from sunlight.

According to the National Institutes of Health (NIH), vitamins can be classified as either fat-soluble or water-soluble.

When consumed with fatty foods, fat-soluble vitamins A, D, E, and K are more efficiently absorbed and stored in the body's fatty tissues, liver, and muscles.

Any excess of water-soluble vitamins is typically eliminated from the body through urination since they are not stored.

Thirteen vitamins are considered "essential."

According to the NIH, vitamins A, C, D, E, and K, as well as the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, B6, B12, and folate), are essential nutrients.

According to Soares, a balanced diet is usually enough to meet daily vitamin requirements, as stated on Planet Chronicle Digital.

"For most people, a well-balanced diet is sufficient to meet daily vitamin needs."

Eating a balanced diet provides easy access to vitamin A, vitamin E is plentiful in common foods, and most individuals meet their vitamin C requirements by consuming fruits and vegetables such as oranges, strawberries, and bell peppers, she stated.

Some people don’t get enough vitamins from dietary sources, however.

When are vitamin supplements necessary?

Certain vitamin deficiencies can potentially cause health problems.

The FDA in the U.S. updated nutrition labels to reflect nutrients of public health concern due to deficiencies or inadequacies in the general population, as stated by Messer to Planet Chronicle Digital.

Children who do not receive enough vitamin A are at risk for blindness, as per the CDC.

Studies have demonstrated that individuals with reduced sunlight exposure may be at a higher risk of developing bone diseases such as osteoporosis due to vitamin D's role in maintaining bone health and immune function.

Messer pointed out that according to recent regulations, vitamin D must be included on nutrition labels.

According to Soares, red blood cell production and nerve function are dependent on vitamin B12.

The CDC recommends that women consume sufficient folate during early pregnancy to support DNA synthesis and prevent neural tube defects.

According to Messer, it's a widespread belief that vitamin supplements are advantageous for all individuals.

Although all vitamins are essential, supplementing a vitamin is unnecessary unless you are deficient, as she stated.

"The nutritional needs of a person can differ due to health conditions, dietary limitations, absorption problems, and nutrient shortages."

"It is unnecessary to supplement a vitamin unless you are found to be deficient."

Certain groups may have a greater need for vitamin supplements than others.

Messer stated that although a vegan diet can meet many nutritional needs, certain vitamins, such as vitamin B12 and vitamin D, may require more attention.

Those with allergies or intolerances may need supplementation to avoid certain foods.

Individuals with certain gastrointestinal conditions, such as Celiac disease, Crohn's disease, or ulcerative colitis, may experience impaired nutrient absorption, particularly with fat-soluble vitamins, according to Messer.

Some vitamins, particularly those that are fat-soluble, can be impaired by liver disease.

Messer stated that chronic kidney disease can disrupt the equilibrium of specific vitamins, particularly vitamin D.

High-training athletes may need extra vitamins to boost energy metabolism and maintain bone health, she stated.

It is advised to seek medical advice before taking any supplements. A blood test can determine if any nutrients are lacking.

Ensuring supplement safety

Excessive intake of fat-soluble vitamins A, D, E, and K can cause toxicity in the body, as stated by Messer.

If taken in excess, water-soluble vitamins like B and C are usually excreted from the body, but mega-dosing can still result in unwanted side effects, as she explained to Planet Chronicle Digital.

Experts recommend talking to your doctor before starting any new supplements.

Dietary supplements are not regulated by the FDA, which can lead to significant variations in their quality and safety.

Messer advised that it is crucial to select trustworthy brands and products because of the possibility of variations in the nutritional content listed on the label and potential contamination.

To ensure the supplement's effectiveness, she advises looking for a third-party tested seal on the label, such as "USP Verified," which confirms that the product contains the ingredients listed on the label in the declared potency and amounts.

Many people often inquire about vitamin D supplements, Messer said.

She advised caution in supplementing with only the necessary amount of vitamin D if a deficiency is confirmed through lab tests.

The Endocrine Society no longer recommends routine screening or vitamin D supplementation for healthy adults under the age of 75 years old.

Prolonged high levels of vitamin D can be dangerous, as excessive amounts may cause issues such as kidney stones, according to Messer.

Experts advise being cautious of potential interactions between vitamins and medications.

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Soares cautioned about medication interactions, such as when vitamin K reduces the effectiveness of blood thinners or calcium affects antibiotic absorption.

It is advised to consult with your doctor prior to beginning any new supplements in order to determine potential risks and appropriate dosage levels.