Do Healthy adults need to take vitamins?What You Really Need (and What You Don’t)

When it comes to vitamins and supplements, it’s easy to get lost in the sea of options available. With so many products claiming to boost your health, it’s tempting to fill up your cart. But before you do, it’s crucial to know what your body really needs. Instead of wasting your money on supplements that might end up just making your urine more vitamin-rich, consider a more personalized approach by consulting your healthcare provider.

Multivitamins: No.

The United States Preventive Services Task Force (USPSTF) suggests that there isn’t enough evidence to support taking a multivitamin. The U.S. diet is so fortified with B vitamins and iron that most people get what they need from food unless they have specific dietary restrictions or absorption issues.

Vitamin D: Yes!

Research shows that Vitamin D can reduce the risk of osteoporosis and cancer deaths. Aim for 1,500-2,000 IU per day.

Fish Oil: No.

No data has ever shown that fish oil supplements prevent cardiovascular events for healthy individuals with no history of heart disease, even in those who have a higher risk (ie., smokers and patients with high blood pressure). In fact, they may increase the risk of atrial fibrillation and stroke in this population. Instead, focus on eating 3-4 servings of fatty fish like tuna, salmon, sardines, or mackerel each week.

Folic Acid: In certain cases, yes.

For women who are planning or capable of pregnancy, a daily supplement of 0.4 - 0.8 mg of folic acid is recommended.

Calcium: It depends.

If bone health is a concern, calcium may be beneficial. However, if you’re at a higher risk for coronary artery disease (a smoker or a person with high blood pressure, high cholesterol, or diabetes), calcium might increase your risk of heart disease.

Vitamin C: No.

Despite popular belief, Vitamin C hasn’t been proven to reduce the risk of illness or help a viral syndrome get better quicker. While it’s water-soluble and harmless, eating a citrus fruit would provide more benefit overall.

In short, save your money, make informed decisions tailored to your individual health needs, and always talk with your provider to figure out what’s best for you!