Vitamin and mineral supplements

Your body only needs a small amount of vitamins and minerals every day. A varied diet generally provides enough of each vitamin and mineral. However, some people may need supplements to correct deficiencies of particular vitamins or minerals.

Vitamin and mineral supplements can be used when dietary intake of a particular vitamin or mineral is not practical or possible. We can get vitamins and minerals naturally by eating healthy foods or by taking vitamin supplements.

It is always best to seek advice from your doctor on what vitamin and mineral supplements may be suited to your specific needs before you start taking them. Some vitamins and minerals can be harmful in high doses or may interact with prescribed drugs.

People who may benefit from vitamin and mineral supplements include:

• pregnant and breastfeeding women
• people who drink alcohol above the amount that is recommended for reducing risk of disease (one standard drink a day for non-pregnant women and two for men)
• cigarette smokers
• illegal drug users
• crash dieters or people on chronic low-calorie diets
• the elderly (especially those who are disabled or chronically ill)
• some vegetarians and vegans
• women with excessive bleeding during menstruation
• people with allergies to particular foods
• people who have problems with absorbing vitamins, such as diarrhoea, coeliac disease or pancreatitis.

Before and during pregnancy

Women planning a pregnancy should consider taking folic acid (folate) supplement of 400 micrograms (μg) each day to reduce the risk of neural tube defects in the baby. Folic acid can also be found in some fortified foods such as some breads. Foods fortified with folic acid have the nutrient added to them during production to boost their nutritional value. Furthermore, women who are considering pregnancy, are pregnant or breastfeeding should take an iodine supplement of 150 micrograms (μg) each day. Iodine is essential for healthy brain development in the fetus and young child. Iodine can also be found in seafood, diary, eggs. When choosing salt, please use iodised salt. Always consult your GP.

Vitamins and minerals as a short-term measure

Taking vitamin and mineral supplements should be viewed as a short-term measure. The long-term use of some high-dose supplements can lead to symptoms of toxicity. If you feel that you could be lacking in certain vitamins and minerals, it may be better to look at changing your diet and lifestyle rather than reaching for supplements. Talk to your GP.

For more information and help, please see your GP or health professional.

Remember:

• vitamins and minerals from food are usually absorbed by the body better than those contained in pills
• folic acid supplements are better absorbed by the body than folate from food sources
• vitamin and mineral pills taken as a form of medicine to cure or prevent certain ailments is a misconception
• vitamin and mineral supplements taken in high dosages can be harmful
• vitamin supplements won't necessarily make stressful feelings or tiredness go away.