Are vitamins a waste of money?

Do you take a multivitamin or other supplement? Do you think it is worth the extra expense? If you do you are not alone, in 2021 Americans spent $50 billion dollars on vitamins and supplements. Should you take vitamins or are they a waste of money?

The answer to this question, like all things in health and fitness is…

It depends

New research on the use of vitamins to prevent cancer and cardiovascular disease shows that vitamins don’t make a difference. The study says that for otherwise healthy adults vitamins have “insufficient evidence” to prevent cancer and heart disease.

However, most people I know don’t take vitamins to prevent cancer or heart disease, they take them as insurance. Just in case they aren’t getting enough of the proper nutrients from their diet. So do you need them or are they really a waste of money?

There is no vitamin that does what eating a healthy diet will do, but that takes planning and preparation.

Vitamins as insurance

According to Harvard Health, 50% of American adults take vitamins and 70% of adults 71 or older, take at least one vitamin. Vitamin supplements have never been proven to match the impact of a healthy, balanced diet. The nutrients we absorb from food are part of a package of health benefits. No vitamin can match them.

However, certain vitamins can fill in the gaps in our daily diets.

Who should take a vitamin?

Ageing, pregnancy and malabsorption conditions make some people require vitamin supplementation.

Older adults who are at risk of poor nutrition can benefit from vitamin supplementation. This means anyone who has difficulty chewing, swallowing, or absorbing nutrients whether it is due to medications, dental issues or isolation should take a multivitamin.

The Centers for Disease Control and Prevention in the U.S. recommends that all women of childbearing age take 600 micrograms a day of folic acid. Folate is critical in the first few weeks of pregnancy along with other important vitamins like iron, calcium and Vitamin D are available in prenatal vitamins.

Malabsorption conditions include bariatric surgery, digestive diseases such as celiac disease, diarrhea and high alcohol consumption and certain medications can all reduce the ability of the body to absorb nutrients.

This vitamin is not a waste of money.

If you eat a plant-based diet it is critical that you take B12. B12 is recommended for anyone over the age of 50. Vitamin B12 keeps our nervous system healthy. It is made by bacteria. Foods that are fortified with B12 include breakfast cereals and meat alternatives.

There are other reasons to make sure you are getting sufficient vitamins. Vitamin D, calcium, Vitamin K, and magnesium are all critical for bone health, but real food is the best source. Vitamin C is an important antioxidant and helps in immune function. If you want more information read the Vitamins and Minerals section of my free course How to eat a Healthy Vegan Diet.

Food is the best source of vitamins

While the researchers didn’t recommend vitamins they did highlight the importance of a healthy diet.

Eating fruits and vegetables is associated with decreased cardiovascular disease and cancer risk. Whole fruits and vegetables contain a mixture of vitamins, phytochemicals, fiber and other nutrients that probably act synergistically to deliver health benefits. 

Dr. Jeffrey Linder, Northwestern Medicine Researcher

The key to good health is a good diet. There is no substitute for whole foods, minimally or unprocessed, and mostly plants. Vitamins won’t make up for a bad diet, but they can help you maintain your health.

Change your mind, change your health,

Shayla