Social media can embellish the truth!

In an age where people are more health conscious but still want fast and visible results, it can be enticing to turn to social media gurus and advertisements. Claims that supplements can energize the body, heal ailments, or boost our health, are plenty, but they can sometimes lead to misinformation, confusion, and many times, overspending on things we may not really need. 

In this article, we will discuss common misconceptions and facts surrounding supplements–with particular focus on vitamins and minerals–that will help us to make informed choices for our health.

So what are supplements and why does the body need them?

In order to view posts and advertisements through a critical lens, it helps to understand the role of supplements in the body. 

Supplements can be vitamins, minerals, herbs, or specialty products like oils and probiotics. 

Vitamins and minerals are nutrients that are needed to help the body grow and function efficiently. 

Herbs, probiotics, and oils on the other hand, are not necessary for growth and development but may be added to improve or maintain overall health, depending on the product and its intended use.

Vitamins do not directly provide energy—that is the job of carbohydrates, proteins, and fats. Instead, vitamins act as essential helpers, enabling our cells to effectively extract and use energy from the food we eat, while minerals help our bodies to build healthy tissues and bones, and maintain daily processes.

Given the right conditions, our bodies can produce small amounts of vitamin D. However, for other vitamins and minerals, the best way to get the daily requirement is to eat a balanced diet that contains a wide variety of fruits, vegetables, fortified dairy foods, legumes such as beans and lentils, and whole grains. 

When would supplements be appropriate?

While diet can provide most of the vitamins and minerals we need, there are circumstances where we need to supplement or add to our diet. 

Certain medical conditions such as:

• Crohn’s disease which can interfere with nutrient absorption,
• Pregnancy which can increase our requirement for certain vitamins, or 
• Bariatric surgery 

can create conditions in our bodies that may require supplementation depending on individual needs. Certain diets such as vegan, vegetarian, dairy-free, can also directly affect vitamin levels or absorption. 

While paying attention to our bodies can be helpful, it doesn’t help to inform us when we are deficient in certain vitamins or minerals. Deficiencies can initially cause no symptoms, or cause vague ones like fatigue or headache, which by themselves may mimic other illnesses.  

Diet or health factors alone do not automatically mean that we need supplements. It is important to consult with a healthcare provider such as a doctor, pharmacist, or registered dietician, especially if there are persistent or concerning symptoms, to see if supplementation is necessary.