Can vitamin supplements give me energy or reduce stress? Should I take vitamins for extra nutritional insurance or give them to my kids when they don't eat right? Am I someone who would benefit from a supplement? Can supplements be dangerous to my health?
Before taking any supplement it's important to talk to your physician to discuss your particular needs and to find out how much is too much.
Will vitamin supplements give you energy?
The simple answer is NO. Your body needs calories to give you energy to think, work and play Vitamins and minerals that come in a pill form do not provide calories. Energy comes from the foods you eat. You can perk yourself up by eating well, being active and getting enough sleep.
Can vitamins reduce stress?
Vitamins don't reduce stress, but eating well and keeping active can. Stress is caused by lack of sleep, too much work, too little time, relationship concerns and other factors. If you are feeling stressed it's important to find out the causes of your stress and get help from a health professional if needed.
Should I take vitamins for extra nutritional insurance or give them to my kids when they don't eat right?
Not necessarily! You and your family can get the nutrients you need by following the recommendations in Eating Well with Canada's Food Guide. Vitamin and mineral supplements don't provide fibre or calories, and are not substitutes for healthy eating. Food contains vitamins, minerals, and natural substances called ?phytochemicals? that help keep your body healthy. Plus, food tastes great!
Under certain situations, vitamin and mineral supplements may be recommended.
Am I someone who can benefit from a supplement?
- Before getting pregnant, women should take a multivitamin supplement that contains at least 400 micrograms (0.4 milligrams) of folic acid. This is to prevent neural tube defects such as spina bifida. Folic acid, iron and calcium are also important during pregnancy and can be obtained from foods and a multivitamin.
- People who drink less than 2 cups (500 mL) of milk or fortified soy beverage daily may need a vitamin D supplement. Foods such as yogurt and cheese provide some but not a lot of vitamin D.
- Eating Well with Canada's Food Guide recommends a daily supplement of 400 IU (10mcg) for both men and women over the age of 50.
- Adults over the age of 50 may not be able to fully absorb vitamin B12 that occurs naturally in foods. They may benefit from a daily supplement.
- Vegans who don't eat any animal products need a source of vitamin B12 either from a supplement or foods fortified with vitamin B12. They may also benefit from a calcium and vitamin D supplement.
- People with medical conditions such as anemia or osteoporosis may need a supplement.
- People with very restricted diets, such as those with food allergies, may need a multivitamin supplement.
Can supplements be dangerous?
A single daily multivitamin is usually safe but you can easily over do it with single nutrient supplements. Some vitamins and minerals are dangerous when taken in large amounts. High intakes of vitamin A during pregnancy have been linked to birth defects. Vitamin D, iron, zinc and selenium are also toxic in high doses. Large amounts of Vitamin B6 and fluoride also have harmful side effects. Having over 2000 mg of vitamin C, may cause stomach problems and is not recommended.
For answers to the questions:
- How can my 14 year old daughter get enough calcium if she is lactose intolerant?
- Should I be taking a vitamin supplement? I am a 20 year old male and eat a balanced diet.
- I am a 50 year old women and my doctor said that I need to get more calcium, but I already take a multivitamin. How much more should I take?
- Is it true that I still need to drink milk at my age?
- What is chromium, and do I need it?
Please see More Vitamins and Minerals FAQs
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