Vitamin Supplements: How Effective are They?

A few years ago, I was self-diagnosed with anemia. I was always cold and tired and I couldn't figure out why. I heard my friends say I was probably anemic and that I should start taking iron. So, I looked up some information online and sure enough, I bought some iron supplements. I took the supplement somewhat regularly and noticed little to no results. Then, I heard someone say that supplements are pretty invaluable and that I should try eating more of certain foods with iron in them, like red meat and green vegetables in order to increase my iron intake. I listened to this advice and sure enough, the symptoms of anemia started to subside.

I found myself having more energy and just feeling more healthy. I continued to research and started to discover that thousands of people are deficient in certain vitamins and try fixing their deficiencies with one, two, or even three different vitamin supplements. It is true that these vitamin supplements are almost always harmless, however, they are not free, and they are not necessarily beneficial. It is important to research carefully in order to discover whether a supplement is necessary, as well as which supplement to take.

According to Jack Challem and The Nutrition Reporter (www.thenutritionreporter.com), although America contains one of the richest food sources, there is an increasingly large number of people who are deficient in the essential nutrients. The main reason for this is because of the diets Americans choose to eat. The recommendation of fruits and vegetables is 5 daily servings. This could mean one serving with each meal and at least 2 additional servings throughout the day. According to researchers at the University of California, only about 9% of people consume the adequate amount of fruits and vegetables. So, instead of just eating the appropriate amount, people decide to buy vitamin supplements. This is an okay solution, but it is much healthier to purchase fresh produce and you are more likely to absorb the essential nutrients from the food rather than the pills. It was also mentioned that organic produce is healthier and contains higher levels of vitamins and minerals so they may be worth the investment.

Also, when considering taking a vitamin supplement, ask your doctor and research the effects of each supplement online. You may find that the vitamins you are missing are available in foods that you enjoy and the simplest solution is just to eat more of those foods.

Another important thing to consider with vitamin supplements is the danger they may have. It is unlikely to overdose on a vitamin or nutrient found in natural foods. However, according to an article in the Journal of the American Dietetic Association, individuals frequently exceed safe nutrient levels when they take vitamin supplements.

Interestingly enough, about half the nation is currently taking some type of nutritional supplement. However, many of those people consider the supplement to compensate for their poor dietary choices. This is an unfortunate occurrence as vitamin supplements will not compensate, they may be additionally beneficial, and however, poor food choices often lead to ill effects.
Lastly, it is important to consider taking supplements particularly if you are a vegetarian. It is recommended that individuals take vitamin B12. While it is often stated that choosing not to consume animal protein is less healthy than beneficial, a supplement of B12 will likely prevent brain damage.

So if you are thinking about adding supplements to your diet, consider first, change your diet. It is more important to start with the food you eat regularly and consider how you may add more vitamins and minerals that way. For example, switch to whole grain bread. Eat foods that are high in Calcium, Vitamin C, Vitamin A & D, such as dairy, citrus fruit, and leafy green vegetables. It is always difficult to change habits; however, eventually you will feel healthier. Not only will you have more energy, you may even lose weight and discover a clearer mind and vision. Carrots and beta-carotene are also especially helpful and there are many natural foods that contain riches of mineral wealth to make you healthy.

Also, remember that taking a vitamin supplement does not instantly make you "healthy." It may be a component of a more healthy diet, but it cannot compensate for a poor diet and unhealthy choices. As doctors have been saying throughout the ages, a healthy and well-balanced diet, alongside physical exercise are the safest bet when considering your physical and overall well-being.