Vitamin and Mineral Supplements: When and Under What Conditions Should They Be Used?

Maintaining our health and achieving a good quality of life requires proper nutrition. However, sometimes a balanced diet may not be sufficient, and that's when vitamin and mineral supplements may be needed. Here is important information about when and under what conditions these supplements should be used:

What Is a Vitamin?

Vitamins are organic compounds that the body needs in small amounts to sustain normal functions. "Organic" means that these compounds are based on carbon and must mostly be obtained through food. Vitamins support various essential functions in the body, including energy production, immune system functions, as well as growth, development, and overall health.

Vitamins are generally classified as micronutrients because the amounts the body needs are very small. However, the body cannot produce these micronutrients and must obtain most of them through dietary sources.

There are two main groups of vitamins:

• Fat-Soluble Vitamins: These vitamins are soluble in fat, meaning they are absorbed along with fats in the body. This group of vitamins includes:
  • Vitamin A (Retinol)
  • Vitamin D (Cholecalciferol)
  • Vitamin E (Tocopherol)
  • Vitamin K (Phylloquinone)
• Water-Soluble Vitamins: These vitamins are soluble in water, meaning they are better absorbed in the presence of water. Water-soluble vitamins include:
  • Vitamin C (Ascorbic Acid)
  • Vitamin B1 (Thiamine)
  • Vitamin B2 (Riboflavin)
  • Vitamin B3 (Niacin)
  • Vitamin B5 (Pantothenic Acid)
  • Vitamin B6 (Pyridoxine)
  • Vitamin B7 (Biotin)
  • Vitamin B9 (Folic Acid)

• Vitamin B12 (Cobalamin)
  • Calcium: Critical for bone and dental health. It also regulates muscle contractions and nerve transmission.

Each vitamin has specific functions, and deficiencies in these vitamins can lead to health problems. For example, vitamin C supports the immune system, while vitamin D affects bone health. Therefore, getting different vitamins through a balanced diet is important for a healthy life.

Vitamin deficiencies can occur due to inadequate nutrition, digestive issues, or certain health conditions. Therefore, taking vitamin supplements under the guidance of a doctor or dietitian alongside a healthy diet may sometimes be necessary. However, it is important to consult with a healthcare professional before using any supplements, as excessive vitamin intake can also lead to health issues.

What Is a Mineral?

A mineral is one of the essential inorganic nutrients necessary for the body. These substances do not contain carbon and are directly obtained from sources like soil and water. The body requires minerals to perform many basic functions. Minerals play roles in bone health, water balance, nerve transmission, energy production, and many other biochemical processes.

There are many different minerals, but the most important ones for the human body include:

• Phosphorus: Important for bone and dental health, energy metabolism, and more.
• Magnesium: Regulates muscle contractions, contributes to energy production, and is necessary for bone health.
• Potassium: Regulates muscle contractions and nerve transmission. Also, maintains water balance in the body.
• Sodium: Regulates water balance, controls nerve transmission, and affects blood pressure.
• Chloride: Maintains acid-base balance and is involved in the formation of digestive fluids.
• Iron: Enhances oxygen-carrying capacity in blood by aiding in hemoglobin production.
• Zinc: Supports immune system functions, cell growth, and repair.
• Selenium: Acts as an antioxidant and is important for immune system health.
• Iodine: Essential for the production of thyroid hormones, which regulate metabolism.

Minerals are usually obtained through food, but sometimes deficiencies or absorption issues may lead to the use of mineral supplements. However, it's important to consult with a healthcare professional before taking mineral supplements, as excessive intake can also lead to health problems. A balanced diet is often sufficient to meet the body's mineral needs.

When Should Vitamin and Mineral Supplements Be Used?

• In Cases of Nutritional Deficiency: In some situations, you may face an inadequate or imbalanced diet. If specific food groups are missing or if you are on a special diet, the risk of vitamin and mineral deficiencies may increase. For example, individuals following a vegan or vegetarian diet may consider B12 supplements due to the risk of B12 deficiency. When signs of an inadequate diet become apparent, supplements can be considered with the guidance of a dietitian or doctor.
• During Periods of Increased Need: Different periods in life may require the body to have higher-than-normal vitamin and mineral needs. Pregnancy, breastfeeding, growth phases, and old age are times when these needs increase. Using supplements under the advice of a doctor during these periods is important for maintaining health.
• Due to Specific Health Conditions: Some health conditions or diseases can lead to vitamin and mineral deficiencies. For instance, iron supplements may be needed to treat iron-deficiency anemia. Chronic illnesses, digestive problems, or post-bariatric surgery can diminish the body's ability to absorb nutrients, making supplements necessary under medical supervision.
• For Athletes and Active Individuals: Individuals with high levels of physical activity may have increased vitamin and mineral requirements. Especially, intense exercisers may need extra nutrients. However, it is important for athletes to consult with an expert before using supplements.
• Due to Seasonal Changes: Some vitamins, especially vitamin D, may become deficient due to seasonal changes. In winter months when we are less exposed to sunlight, vitamin D supplements may be recommended. However, consulting a doctor is important in all cases.

In conclusion, 

Vitamin and mineral supplements should be used to meet specific needs not met by a balanced diet. However, excessive use of these supplements can lead to health problems. Therefore, it is always best to consult with a doctor or dietitian before using supplements. Remember, proper nutrition and healthy lifestyle habits are the best sources of vitamins and minerals, and supplements should only be used when necessary.

Uzm. Dyt. Zübeyde SEMİZ