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In recent years, however, many scientists have changed their tunes, as study after study shows no evidence that most popular supplements have any real health benefits. But will all those supplements actually do you any good?
And more importantly, is it possible to take too many vitamins? We posed those questions to health and nutrition experts, and dug into the latest research. Scientists know that people who eat lots of vitamin- and mineral-rich foods tend to live longer and healthier lives.
For example, a major study found that taking dietary supplements does not appear to reduce the risk of cancer. Several studies, including one published last month in the Journal of the American College of Cardiology , have also found that regular supplement use has no net effect on heart health or risk of early death. Kitchin takes a daily multivitamin herself, but she actually only takes half a dose one pill rather than a serving size of two.
Keep in mind that these potentially deadly side effects are associated with taking exceptionally high doses of vitamins. Even so, caution should always be taken when consuming any dietary supplement. The best way to get the nutrients you need is by consuming a well-rounded diet. However, many people need to supplement with vitamins for a variety of reasons.
Age, genetic disorders, medical conditions, and diet are all factors that can increase the need for certain nutrients. The following chart outlines both the recommended daily intake RDI and tolerable upper intake levels UL for fat-soluble and water-soluble vitamins 6 , 9 , 10 , 11 , 12 , 13 , 14 , 15 , 16 , 17 , 18 , 20 , 21 , 22 :.
Keep in mind that in certain circumstances, your healthcare provider may recommend that you take more than the UL for certain nutrients to correct a deficiency.
For example, vitamin D deficiencies are often treated with high-dose vitamin D injections or supplements that deliver over 50, IU of vitamin D, which is much more than the UL Though most supplement bottles provide recommendations regarding how much of a vitamin to take per day, needs can vary from person to person. Some vitamins have set ULs to prevent potential toxicity. Overdosing on certain vitamins can lead to serious complications and, in rare circumstances, even death.
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