Vitamins, The Bottom Line, 5 quick tips

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Harvard School of Public Health

Harvard School of Public Health

The Nutrition Source

Vitamins

1. Eat a healthy diet. A multivitamin provides some insurance against deficiencies but is far less important for health than the healthy food patterns described on this website. Choose a diet rich in fruits, vegetables, whole grains, nuts and healthy oils, and low in red meat and unhealthy fats—let the Healthy Eating Pyramid be your guide.

2. Choose a daily multivitamin. A daily multivitamin is an inexpensive nutrition insurance policy. Try to take one every day.

3. Think about D. In addition to its bone health benefits, there’s growing evidence that getting some extra vitamin D can help lower the risk of colon and breast cancer. Aim for getting 1,000 to 2,000 IU of vitamin D per day—this likely will require an extra vitamin D pill, in addition to your multivitamin. For more information, see the vitamin D section of The Nutrition Source.

4. Say no to “megas.” In general, avoid mega-dose vitamins. Higher doses of vitamin E may help to prevent heart disease, but in general, the amount in a standard multivitamin is enough to have health benefits. Vitamin D is an exception, as many people need more than the RDA.

5. Avoid “super” supplements. Don’t be swayed by the wild health claims of the many health supplements advertised on TV and the Internet. If they sound too good to true, you can be sure they are. Save your money for healthy food and a good vacation. Antioxidants: Beyond the Hype: What's the buzz around antioxidants—and what's the evidence?

Supplement Studies: Sorting Out the Confusion: How to make sense of the media hype around supplements A daily multivitamin is a great nutrition insurance policy. Some extra vitamin D may add an extra health boost.

Trying to follow all the studies on vitamins and health can make your head swirl. But, when it’s all boiled down, the take–home message is actually pretty simple: A daily multivitamin, and maybe an extra vitamin D supplement, is a great way to make sure you’re getting all the nutrients you need to be healthy. The folic acid in most multivitamins helps prevent neural tube defects in newborns; it may lower the risk of heart disease, colon cancer, and breast cancer. Vitamin D from a multivitamin or single supplement can lower the risk of colon and possibly many other cancers.

Of course, there can be too much of a good thing. It’s important not to go overboard with vitamins. While a multivitamin and a vitamin D supplement can help fill some of the gaps in a less than optimal diet, too much can be harmful. In general, stick close to standard recommended doses.

Learn more about some of the vitamins with newly recognized or suspected roles in health and disease:

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The aim of the Harvard School of Public Health Nutrition Source is to provide timely information on diet and nutrition for clinicians, allied health professionals, and the public. The contents of this Web site are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Web site. The information does not mention brand names, nor does it endorse any particular products.

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