Vitamins and Minerals FAQs
Before taking any supplement it's important to talk to your healthcare provider or Registered Dietitian to
discuss your individual needs.
1. Will vitamin and mineral supplements give you energy?
No. The energy that your body needs to think, work and play comes from calories. Vitamins and minerals
in pill form do not provide calories. Calories come from the foods we eat.
2. Can vitamin and mineral supplements reduce stress?
No. Vitamin and mineral supplements don't reduce stress but eating well is one strategy that may help
you cope with the stresses of daily living. A supplement will only provide some missing nutrients if you
are not eating well. 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.
3. Should I take vitamin and mineral supplements to make sure that I am
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getting what I need 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 Canada's Food Guide. Vitamin and mineral supplements do not provide the benefits of food such as
fibre, carbohydrate, fat, protein and calories. If you’re concerned about whether you or your children are
getting enough nutrients, speak to your healthcare provider or Registered Dietitian.
4. Who should consider taking a supplement?
Here are some situations that may require a supplement. Remember, if you are concerned about your
nutrient intake or think you may need a supplement, speak to your healthcare provider or Registered
Dietitian.
1. Women of childbearing age who are thinking of getting pregnant should take a supplement that contains
at least 400 ug (0.4 mg) of folic acid. This is to prevent neural tube defects such as spina bifida that can
begin early in pregnancy even before many women realize they are pregnant.
2. Women who are pregnant need added folic acid and iron, which can be obtained from foods and with a
multivitamin.
3. Men and Women over the age of 50 should consider vitamin D and vitamin B12 supplements. Canada's
Food Guide recommends a daily supplement of 400 IU of Vitamin D for both men and women over the
age of 50. Also, adults over 50 may not be able to fully absorb vitamin B12 that occurs naturally in foods
and should take a supplement.
4. People who don’t drink milk or who drink less than 2 cups (500 mL) of milk or fortified soy beverage daily
may need a vitamin D and/or calcium supplement.
5. Vegetarians or Vegans. A well planned vegetarian or vegan diet will meet most nutrient needs. Vegans
may 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.
6. People with medical conditions. Some conditions such as anemia or osteoporosis may need more of
some nutrients. Or if you’ve had surgery or an infection you may require extra nutrients or a supplement
until you regain your health.
7. People with very restricted diets, such as those with poor appetite, very low calorie diet or food allergies
may need a supplement.
8. People who smoke. Smoking increases the need for vitamin C. People who smoke should take a vitamin
C supplement and eat vitamin C rich foods.
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5. Can supplements be dangerous?
Sometimes. A single daily multivitamin is usually safe. However, some vitamins and minerals are
dangerous when taken in large amounts if you take them as single nutrient supplements. For example,
high intakes of vitamin A during pregnancy have been linked to birth defects. Also, vitamin D, niacin,
calcium, iron and selenium are toxic in high doses.
For some supplements, if you take too much, you may experience unpleasant side effects. For example,
having over 2000 mg of vitamin C may cause stomach problems like diarrhea. Large amounts of vitamin
B6 and fluoride also have harmful side effects. Speak to your healthcare provider or Registered Dietitian
if you have any nutritional concerns or questions before taking any supplements.
6. Can taking a vitamin A or beta-carotene supplement help prevent
cancer?
No. It is not recommended that vitamin A or beta-carotene supplements be used to prevent cancer. In
fact, research has shown that in some cases, taking these supplements can increase the risk of some
types of cancer.
7. Can taking vitamin C, zinc or selenium supplements boost my
immunity?
Almost all nutrients help the immune system in one way or another. Some research suggests that vitamin
C, zinc and selenium may make your immune system stronger. For most people, however, there is no
good evidence that taking more of these nutrients than what you can get from a healthy diet will improve
your immune system.
It’s best to check with your healthcare provider before taking any supplements. Both zinc and selenium
can be toxic in high doses, and taking more than 2,000 mg of vitamin C per day can have side effects
like diarrhea.
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8. Can some nutrients delay or prevent dementia?
No. Several nutrients have been studied to see if they can help prevent dementia. These include
antioxidants (such as vitamins A, C and E), B vitamins, and omega-3 fatty acids. Currently there is not
enough evidence that shows that taking vitamin and mineral supplements will prevent dementia.
9. Can taking a vitamin E supplement help prevent cancer or heart
disease?
No. It is not recommended that you take a vitamin E supplement to help prevent chronic diseases like
heart disease or cancer. In fact, some research has shown that in certain individuals (such as those who
already have had heart disease, cancer or diabetes), high doses of vitamin E supplements can actually
cause harm. More research is needed to know how vitamin E supplements can affect the risk of chronic
disease. Always speak with your doctor before starting a vitamin E supplement.
The amount of vitamin E found in a multivitamin is considered safe and appropriate for healthy
individuals.
You may also be interested in:
Vitamin C
Vitamin A
Vitamin E
Do I need a vitamin or mineral supplement?, Dietitians of Canada
If you’d like information on a vitamin or mineral that is not on this list, call 1-877-510-510-2 or send an
email.
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This content from www.eatrightontario.ca is Copyright © Dietitians of Canada 2015, unless otherwise indicated.
The content is not meant to replace advice from your medical doctor or counselling from a Registered Dietitian.
It is intended for educational purposes only. Dietitians of Canada acknowledges the financial support of EatRight
Ontario by the Ontario government. The views expressed do not necessarily reflect those of the province.
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