The body requires vitamin supplements, says Geoffrey Axiak. However, you need to be careful about their consumption.

Vitamins and minerals are essential nutrients that our body needs in small amounts to work properly. For example, iron has several important roles in your body, such as making red blood cells, while calcium builds strong bones and teeth. Vitamin C also has several important roles, such as keeping cells healthy.

Supplements cannot replace the variety of foods that are important to a healthy diet.- Geoffrey Axiak

Nowadays, taking vitamin supplements that are available over the counter is something that people seem to be doing without actually knowing the real effects of doing so. Undoubtedly, the body requires vitamin supplements but there are advantages and disadvantages to taking them and it is important that you know the benefits and the disadvantages of doing so, more so if you are taking them in the form of pills.

It is absolutely necessary for the human body to have micronutrients (minerals and vitamins) for its normal and healthy growth during the growing stages and to maintain health at later ages. These micronutrients are available in the shape of the food that we take and in some cases from supplements.

Unless specifically prescribed by a qualified professional person, taking vitamin supplements across the counter might turn out to be more harmful than beneficial.

Nowadays, even in Malta, it is becoming more and more common for people to take food supplements and vitamins. Today’s dietary supplements include vitamins, minerals, herbals and botanicals, amino acids, enzymes, and many other products. These come in a variety of forms, including traditional tablets, capsules, powders, as well as drinks and energy bars. Popular supplements include vitamins D and E, minerals like calcium and iron, herbs such as echinacea and garlic, and specialty products like glucosamine, probiotics and fish oils.

If you do not eat a nutritious variety of foods, some supplements might help you get adequate amounts of essential nutrients. However, supplements cannot replace the variety of foods that are important to a healthy diet.

Scientific evidence shows that some dietary supplements are beneficial for overall health and for managing some health conditions. The body is protected from disease and illness by the vitamins and the minerals that we consume – if the consumption is less than the normal requirements, then we suffer from what is known as vitamin deficiency which can lead to the development of specific diseases.

Each kind of vitamin deficiency leads to a different sort of illness. For example, Vitamin A deficiency leads to night blindness and dry skin and deficiency in Vitamin B1 can cause numbness and loss of sensation in the extremities.

Taking vitamin supplements gives us a kind of immunisation against these illnesses, especially for those people who lack a balanced healthy diet.

Some vitamins that are water-soluble, that is, they are capable of being dissolved in the watery fluids of the human digestive system and as such are liable to be flushed out by the body. It is the fat-soluble vitamins – such as A, D, E and K – that are stored in the tissues of the body that can lead to certain other types of diseases.

Many supplements contain active ingredients that can have strong effects on the body. Always be aware of the possibility of unexpected side-effects, especially when taking a new product. Supplements are most likely to cause side-effects or harm when you take them instead of prescribed medicines or when you take many supplements in combination. Some supplements can increase the risk of bleeding or, if a person takes them before or after surgery, they can affect the person’s response to anaesthesia.

Dietary supplements can also interact with certain prescription drugs in ways that might cause problems. For example, Vitamin K can reduce the ability of the blood from clotting, while antioxidant supplements, like vitamins C and E, might reduce the effectiveness of some types of cancer chemotherapy. Keep in mind that some ingredients found in dietary supplements are added to a growing number of foods, including breakfast cereals and beverages. As a result, you may be getting more of these ingredients than you think – taking vitamins in excess might not be beneficial.

Taking more than you need is always more expensive and can also raise your risk of experiencing side-effects. For example, getting too much vitamin A can cause headaches and liver damage, reduce bone strength, and cause birth defects. Excess iron causes nausea and vomiting and may damage the liver and other organs.

Be careful when taking dietary supplements if you are pregnant or nursing. Also, be careful about giving them (beyond a basic multivitamin/mineral product) to a child. Most dietary supplements have not been sufficiently tested for safety in pregnant women, nursing mothers, or children.

The best thing to do is to consult your doctor or a qualified and registered nutritionist, so that with their supervision, you can plan a healthy diet and if you need any specific dietary supplements because of some deficiency you might have, they will help you take what you need and as much as you need without running any risks of overdoses or undesired side-effects.

Vitamin sources explained

Vitamin A
Found in: Orange, ripe yellow fruits, leafy vegetables, carrots, pumpkin, squash, spinach, liver

Vitamin B1
Found in: Pork, oatmeal, brown rice, vegetables, potatoes, liver, eggs

Vitamin B2
Found in: Dairy products, bananas, popcorn, green beans, asparagus

Vitamin B3
Found in: Meat, fish, eggs, many vegetables, mushrooms, tree nuts

Vitamin B5
Found in: Meat, broccoli, avocados

Vitamin B6
Found in: Meat, vegetables, tree nuts, bananas

Vitamin B7
Found in: Raw egg yolk, liver, peanuts, certain vegetables

Vitamin B9
Found in: Leafy vegetables, pasta, bread, cereal, liver

Vitamin B12
Found in: Meat and other animal products

Vitamin C
Found in: Many fruits and vegetables, liver

Vitamin D
Found in: Fish, eggs, liver, mushrooms

Vitamin E
Found in: Many fruits and vegetables

Vitamin K
Found in: Liver, egg yolks, leafy green vegetables such as spinach

Geoffrey Axiak is a registered nutritionist. For more information visit www.gaxiak.yolasite.com