Vitamin supplements are commonly misused and taken as a form of medicine to treat ailments such as colds, or to counteract lifestyle issues such as stress. Contrary to popular belief, vitamins aren't drugs or miracle cures. They are organic compounds that participate in various metabolic functions. Most vitamins need to be taken when found naturally in foods, in exceptionally small amounts.
Because many people mistakenly believe that because small amounts of vitamins are good for you, large amounts of vitamins must be even better. When it comes to vitamins, it may be of particular importance to follow the rule, “less is better.” Vitamins A, D and E are fat soluble, which means they can be stored in the body. High doses of these vitamins over a long period of time can result in toxic levels in the body. Some of the water soluble vitamins can also cause side effects in high doses. For instance, vitamin B6 has been linked with nerve damage when taken in large doses.
The human body is able to store vitamins. The fat soluble vitamins, like vitamin E, can be locked away in the liver and body fat for long periods of time. The water soluble vitamins, including B complex and vitamin C, can be stored for a shorter period of time. A vitamin deficiency takes weeks or months before it can impact a person's health. For instance, it would take months of no vitamin C before you got scurvy. An occasional lapse in good eating will not harm you if your usual diet consists of a wide variety of fresh foods.
However, there are cases where vitamin supplements are needed. Some people may have to take vitamins due to their diet. For example, a smoker uses up to twice as much vitamin C in metabolic processes than do non-smokers. In this case, the smoker may need to take vitamin C to maintain a consistent, somewhat healthy metabolism. People on very low-fat diets are at risk of fat soluble vitamin deficiencies. In this case, the person may need vitamin A or vitamin E supplements.
People have mistakenly thought taking large amounts of vitamin A can cure cancer. Vitamin A in large doses does not cure cancer and can be toxic, particularly if taken through pills rather than naturally in food. There is some evidence that vitamin E could play a small role in preventing some cancers. However, this has not been conclusively proved or disproved by any medical professionals.
Vitamin E is often singled out as the potential fountain of youth. However, there is no evidence that taking large doses of any vitamin can either stall or reverse the effects of aging. Neither can any one vitamin restore a declining sex drive or cure infertility.
When taking vitamins, there are some basic important things to remember:
- Vitamins are not drugs or miracle cures.
- Vitamins are organic compounds found in foods that are needed for various metabolic functions.
- Taking large doses of vitamins can be harmful because the body only needs very small amounts.
- You should meet your vitamin requirements by consuming a varied and nutritious diet - not from supplements. Foods contain many other compounds that a supplement can not provide.
- Certain people are at risk of vitamin deficiencies. Do not self-diagnose. See your doctor or dietitian before taking a supplement.
By John Ivie