Dietary Supplements: Vitamins and Minerals Fact Sheet No

Dietary Supplements: Vitamins and Minerals Fact Sheet No. 9.338 Food and Nutrition Series|Health by L. Bellows, R. Moore, A. Gross* The current food environment can (CAM). It is important to remember that Quick Facts be complicated, given the multitude of supplements are not required to go through choices and purchasing options available the same stringent testing as over the counter • Most individuals can for consumers. Many individuals are left (OTC) and prescribed medicine, and are not obtain all the vitamins and questioning the best way to obtain vitamins regulated as closely by the Food and Drug minerals needed to meet and minerals, as a variety of options Administration (FDA). the recommended dietary are available- including whole foods, allowances and adequate multivitamins and multiminerals, as well Choose Food First, intakes by eating a variety of as individual dietary supplements. The foods. incredible variety of dietary supplements Supplements Second available in today’s market comprises a wide Vitamin and mineral supplements are • Dietary supplements, range of brand names, supplement forms the most common dietary supplement used including multivitamins (pill, powder), and amounts (10 to 100 times by approximately 40% of adults and 30% of and multiminerals, do not the daily recommended intake value), which children in the United States. Despite the guarantee protection against can make purchasing supplements very popularity of supplements, many individuals disease. confusing. The following information defines are capable of obtaining all of the required dietary supplements and helps to explain the vitamins and minerals through a healthy • Large doses of either single value of food in comparison to vitamin and diet alone. In fact, those who consume a nutrient supplements or mineral supplements. General guidelines are multivitamin or multimineral on a daily high potency vitamin and also provided to help individuals choose an basis may be at risk for excessive intake, or mineral combinations may be appropriate supplement to fit their needs, toxicity of certain nutrients. Additionally, harmful. as well as recommendations for obtaining supplements can be very expensive—as important nutrients from diet alone. For evidenced by the $30 billion that Americans • Although vitamin deficiency more information on herbal supplements, see spend annually on all forms, a number is rare, it may occur when fact sheet Dietary Supplements: Herbals and that continues to grow every year. In some nutrients are limited in one’s Botanicals. circumstances a daily supplement may not diet, or as a result of a be necessary, and for many, consuming a secondary deficiency caused What are Dietary multivitamin or multimineral once every by tobacco, alcohol use, or 2 to 3 days may be a cost-effective choice. disease. Supplements? Since the body has limited storage for many Dietary supplements include vitamins, of these nutrients, most of the time they are • Consult a medical minerals, herbs, amino acids, enzymes, and simply excreted. Essentially, the most cost- professional before taking any other substances that may be “supplemented,” effective way to promote good health is eat a self-prescribed single nutrient or added to a diet, in order to complete wide selection of foods and exercise regularly. supplements. dietary needs or to make up for a nutrition For a better understanding of how to choose deficiency—they are not intended to replace foods that provide the daily requirements a healthy diet. Dietary supplements may for nutrients see the USDA websites: be found in many forms, including pills, Choose MyPlate or The Dietary Guidelines capsules, powders, drinks, or energy bars. for Americans. See Table 1 for common Supplement use can also be considered a type myths associated with vitamin and mineral of complementary or alternative medicine supplements. © Colorado State University Extension. 12/98. Revised 9/13. www.ext.colostate.edu *L. Bellows, Colorado State University Extension food and nutrition specialist and assistant professor; R. Moore, graduate student; A. Gross, undergraduate student. 9/2013 Who Should Consider a nutrient. Those who do not consume Multivitamin, Multimineral, How Are Dietary these food items and do not receive or Individual Nutrient Supplements exposure to regular sunlight should Regulated? consider a vitamin D supplement. Supplements? • Calcium is mostly found in dairy National food consumption data and In 1994 Congress passed the Dietary products, therefore vegans and dietary surveys show that the majority of Supplement Health and Education vegetarians who do not consume dairy Americans consume all of the nutrients Act (DSHEA), which clearly defines may not receive enough calcium in needed, through a balanced and varied supplements as food, not drugs. their diet. diet that includes healthy food choices. Unlike drugs, supplements do not • Iron is found in two different forms— Some nutrients, like calcium and iron, may need FDA approval before being heme iron (from animal products) require careful food selection, but can be marketed and sold to the public. is more available for absorption, and obtained from adequate consumption of a The supplement manufacturer is nonheme iron (from plant foods) variety of foods. Certain individuals may responsible for the safe consumption is less available for absorption. have dietary restrictions (such as those with Vegetarians and vegans may receive of supplements and providing celiac disease or lactose intolerance), or enough iron from their diet, although evidence to support health claims. belong to a particular life stage (pregnant, if it is strictly from plant foods breastfeeding, or older adult) and may However, evidence does not have to (nonheme sources), twice as much benefit from taking specific supplements. be provided before the supplement dietary iron each day may be needed. Consult a medical professional before is marketed, and the FDA will take • Zinc is primarily found in animal deciding to take a dietary supplement. See action against any unsafe dietary proteins, therefore vegetarians Table 2 for recommendations for the type supplements after they reach the and vegans may require 50% more and amount of supplement that may be market. In 2007 the FDA implemented zinc in the diet than is generally best, and Table 3 for a description of how to the Current Good Manufacturing recommended. Additionally, beans obtain important nutrients through food. Practices (CGMPs), which act to and grains have compounds that Pregnant women or women who may insure the consistency, identity, purity, may keep zinc from being absorbed become pregnant: This population is strength, and composition, of dietary as readily. For more information regarding dietary recommendations strongly advised to consume supplements supplements. for folic acid (folate), iron, or a prenatal for vegetarians and vegans, see fact vitamin that contains these nutrients. Before consuming any type of sheet Vegetarian Diets. • Folic Acid helps to prevent birth supplement, consult a medical Women with heavy menstrual bleeding: defects of the brain and spine, and may professional and research the This population should consume extra iron, be obtained through fortified foods supplement thoroughly. which acts to replace that which is lost due (such as enriched breads and cereals), to blood loss. vitamin supplements, or a combination The following website resources Those with a restrictive diet (1,600 of both. are provided to help one make calories per day or less): For most • Iron helps to increase the amount an educated decision and identify adults, a diet that includes less than 1,600 of blood in the body and helps keep inaccurate information when choosing calories per day will not supply all of the blood healthy. Too iron little may lead a dietary supplement: necessary vitamins and nutrients to meet to anemia. National Library of Medicine the body’s needs—and these individuals • A prenatal vitamin may contain both should consume a multivitamin and/ folic acid and iron, as well as other (NLM)–Dietary Supplements or multimineral supplement. Consult a important vitamins and minerals both Labels Database medical professional regarding type and mother and baby need for proper CSU Extension fact sheet, recommended amount of supplement. nutrition (for example, vitamin Nutrition Misinformation: How to B12 is important if the mother is a Older adults (50+), menopausal, Identify Fraud and Misleading vegetarian). Some nutrients, however, and postmenopausal women: These Claims may be harmful to babies (such as individuals should consume vitamin B12, vitamin A, where too much can calcium, and a vitamin D supplement. cause birth defects), and a prenatal Vitamin B12, calcium, and vitamin D, work supplement ensures that both mother together to maintain healthy bones and Vegans and strict vegetarians that do reduce the risk for fractures. and child are receiving healthy doses of not consume eggs or dairy products all nutrients. • Vitamin B12 is absorbed less readily should consider taking a vitamin B12 from foods as one ages. These Vegetarians and vegans: This population supplement. individuals should receive vitamin should ensure adequate intake of vitamin • Vitamin D is found in very few food B12 from fortified foods such as B12, vitamin D, calcium, iron, and zinc. items, although dairy products, milk breakfast cereals, or through a dietary • Vitamin B12 (cobalamin) is only alternatives (soy or almond milk), supplement. found naturally

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