Supplements: 5 Things you need to know about vitamins and minerals

In recent years, there has been a significant rise in the consumption of pill-form minerals and vitamins, driven by the belief that these supplements can compensate for nutritional deficiencies. This belief comes from a wave of social media influence that started during the COVID-19 pandemic. According to the CDC, approximately 57% of U.S. adults aged 20 and older take at least one or more supplements daily. (1) While it is true that vitamins and minerals play a crucial role in maintaining overall health, there are growing concerns within the medical community regarding the overuse of these supplements. Overconsumption of vitamins and minerals can lead to several health problems, including nausea, vomiting, diarrhea, irregular heartbeat, and fatigue. In extreme vitamin overdose cases, it can even be fatal. (2)

#1: What is the daily recommended number of vitamins and minerals?

Vitamins and minerals are essential nutrients to the body in small amounts to carry out vital functions. The recommended daily intake (RDI) of these nutrients varies depending on specific factors such as age, sex, chronic illnesses, and overall health status. Most vitamin and mineral supplements are in units of milligrams (mg) and micrograms (mcg); for example, 1 milligram is equivalent to 1,000 micrograms. The U.S. Food and Drug Administration (FDA) regulates and gives guidance on what vitamins and minerals the average adult should consume each day. (3) Some common vitamin and mineral and their recommended dietary allowances for the average U.S. adult are (10):

- Vitamin B12: 2.4 mcg
- Calcium: 1000 mg
- Vitamin C: 90 mg
- Vitamin K: 120 mcg
- Vitamins D: 15 mcg
- Folate/Folic Acid: 400 mcg

#2: Can I take supplements to avoid fruits and vegetables?

According to the American Heart Association, supplements should not be a replacement for a healthy and balanced diet that includes a variety of fruits and vegetables. (4) Whole foods contain a wide range of nutrients and fiber that work together to support optimal health. A favorable diet to consider when trying to achieve the proper daily amount of vitamins and minerals is the Mediterranean Diet. (5) In contrast, supplements often provide isolated vitamins or minerals that lack the beneficial components in whole foods. (4) Additionally, fruits and vegetables offer numerous health benefits beyond the known vitamins and minerals, including antioxidants and anti-inflammatory compounds that help our body function and help our body fight against chronic diseases. (4) Therefore, relying solely on supplements is not the best method to meet your body’s nutritional needs– food is.

#3. Does my body store excess vitamins and minerals?

Contrary to popular belief, the human body does not store excess water-soluble vitamins such as vitamin C or B-complex vitamins. (6) Water-soluble vitamins are excreted through the body in natural ways, such as in urine when consumed in excess, indicating that their overconsumption does not provide additional health benefits. On the other hand, fat-soluble vitamins like vitamins A, D, E, and K can be stored in the body’s fat tissues and liver. (7) While this storage capacity may seem advantageous, excessive intake of fat-soluble vitamins can lead to toxicity, causing adverse health effects. (7)

#4. What are in supplements, other than the mineral or vitamin?

Supplements often contain other ingredients besides the targeted vitamin or mineral. These additional components can include fillers, binders, preservatives, and artificial colors or flavors. (8) Moreover, the quality and effectiveness of supplements can vary greatly, as they are not strictly regulated, like prescription medications. The FDA does not regulate vitamin and mineral supplements as they do other medications – they regulate them they categorized as food. (9) Therefore, you do not know what is entirely in the supplement you are taking, and its essential to use a well-known brand.

#5. Are prescription medications affected by supplements?

Yes, supplements can interact with prescription medications and impact their effectiveness or safety. (8) Some supplements, such as St. John’s wort, can break down medications faster, such as birth control or antidepressants. (8) Conversely, certain supplements can increase drug concentrations by preventing normal medication breakdown. (8) Some supplements, such as vitamin K, may interfere with blood clotting or interact with medications with similar effects, like anticoagulants. (8) Therefore, it is crucial to inform your healthcare provider about any supplements you are taking to ensure proper management of medications.

While minerals and vitamins are essential for maintaining good health, the overuse of pill-form supplements raises potential medical concerns. Understanding the recommended daily intake of nutrients, the body’s storage capabilities, prescription interactions, and the regulation of supplements are crucial for making informed decisions about supplement usage. Emphasizing a balanced diet rich in whole foods is the most effective and safest way to obtain the necessary vitamins and minerals. If you have questions about vitamins and minerals supplements, please contact your primary care provider. If you need a primary care provider, please contact, AppFamily Medicine, Baker Center for Primary Care, Elk River Medical Associates, Appalachian Regional Internal Medicine Specialist, or Davant Medical Clinic to schedule an appointment. Appalachian Regional also offers Medical Nutrition Therapy (MNT) with a Registered Dietician (RD) at the Broyhill Wellness Center, a referral is required before an appointment can be schedule.

Author: Lyndsi Richardson

Lyndsi is the Community Outreach Specialist for UNC Health Appalachian. She holds a Bachelor’s degree in Public Health from Appalachian State University and is actively pursuing her Master’s in Digital Marketing from Wake Forest University. Lyndsi is passionate about rural health, health inequity, healthy aging, and health education in the High Country.

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