Vitamins and Minerals - Are You Getting Enough?

This page was reviewed or revised on Friday, August 14, 2009.

Can vitamins boost my energy level?

The foods you eat provide over 50 nutrients that are needed by your body each day to stay healthy. Proteins, carbohydrates, and fats are the macro-nutrients in foods that provide you with energy to work, play, and live an active lifestyle. Vitamins and minerals are the micro-nutrients in foods. Vitamins in food help to convert food into energy but they do not supply energy on their own. Minerals found in food are used to build different structural components in the body as well as for metabolic reactions. Contrary to popular belief, taking a vitamin supplement will not increase your energy level. However, you can boost your energy level by eating well and staying active.

Can vitamin-mineral supplements improve my health?

Many people are choosing to take vitamin-mineral supplements. However, taking supplements alone cannot replace the benefits of a healthy diet. There are many components in foods that simply cannot be replaced by a pill.

Fibre is a food component that has many health benefits. If can be found in whole grain breads and cereals, legumes, vegetables and fruits. Fibre from wheat bran, seeds, and skins of vegetables and fruits helps to regulate the bowels and may reduce the risk of bowel diseases and colon cancer. To lower blood cholesterol and reduce the risk of heart disease, include more fibre from oat bran, oatmeal, legumes, vegetables, and fruits. These fibres may also help to control blood sugar levels by slowing down sugar absorption.

Research has also found other non-nutritive components in foods that have health promoting properties. These components are "plant chemicals" called phytochemicals. Some examples of phytochemicals are flavonoids in vegetables, isoflavonoids in soybeans, and polyphenols in tea. The benefits of phytochemicals are currently being investigated. Preliminary research has shown that these compounds may have antioxidant and anti-cancer activities.

Are vitamin-mineral supplements safe?

Large doses of certain vitamins and minerals can even be harmful. Excessive intakes of vitamin A, vitamin D, iron and zinc are particularly toxic. Large doses of vitamin B6 have harmful side effects. Some vitamins and minerals react with each other reducing their absorption. For example, iron supplements can interfere with the absorption of calcium. A high dose of folic acid can mask B12 deficiency. Vitamin-mineral supplements can also interact with certain medications. Vitamin K supplements can interfere with the actions of anticoagulants. High doses of vitamin C can affect the results of some lab tests. Always discuss with your dietitian or doctor before taking a vitamin-mineral supplement.

Supplement Smarts...

• Vitamin-mineral supplements are unnecessary for most healthy people.

• If you choose to take a supplement, select a multivitamin-mineral preparation as it provides more balanced amounts than single vitamins or minerals.

• Choose brands that are reasonably priced. Generic brands from the local drug store are more economical. A higher price does not mean it's better.

• Natural is not superior. Your body cannot tell the difference between a natural and a synthetic vitamin.

• Beware of false promises. Vitamins and minerals cannot cure everything.

• Remember more is not better. Some vitamins and minerals can be toxic at large amounts.

• Certain supplements are recommended in higher doses to treat disease for therapeutic reasons. Follow the instructions of your dietitian or doctor.

• Check the expiary date on the bottle before purchasing.

• Supplements can seriously harm a child so always keep them out of the reach of children.