On Vitamin Supplements

The vitamin business is highly profitable, expected to reach nearly $240 billion by 2028.

This is crazy when I think that for most people, a balanced diet with a variety of whole foods provides all the necessary vitamins and minerals you could possibly need!

In fact, nutrients from whole foods are generally more readily absorbed and utilised by the body than from supplements. And the food itself has many other benefits, as you well know by now. So stop wasting money on them!

There are some exceptions we should address, of course, where supplements may be beneficial:

Deficiencies - Properly diagnosed deficiencies may require supplementation as recommended by a good doctor and reputable test.

Pregnancy and lactation - may require supplementation, but take professional advice (not from an advert or brand).

Vegans and vegetarians - may need to supplement certain nutrients like Vitamin B12 found in meat (and dirt).

Limited Sun Exposure - Dark-skinned people, those living in areas of limited sunlight, or wearing clothes that restrict sun exposure may need extra Vitamin D.

Medical conditions - And finally, some medical conditions, which can impair nutrient absorption, may require some supplementation.

However, for the rest of us, there are also potential risks of supplement use:

• Fat-soluble vitamins (A, D, E, K) can accumulate, leading to potential harm and toxicity.

• High vitamin A can cause liver damage, birth defects, and bone problems.

• Excessive vitamin D can lead to calcium buildup, increasing the risk of kidney stones and heart problems.

• Iron overload can damage the liver and other organs.

• Zinc can cause nausea, vomiting, and copper deficiency.

• Some vitamins and minerals can interfere with medications. Again, check with the doc.

• Relying solely on supplements may lead to neglecting a healthy diet and a false sense of security.

• Supplement quality and purity can vary significantly, with some containing contaminants or inadequate nutrient levels.

If you do need to take vitamins, as always, read labels carefully, checking ingredients and dosage matches that recommended by your professional advisor, and choose reputable manufacturers looking for third-party tested supplements. Some supplements don't have nearly the amount of mg it advertises.

So in general, you're better to prioritise a balanced diet rich in fruits, vegetables, plants, whole grains, and lean protein. And get some morning sunlight. Then you can't go wrong.