Vitamins make news headlines all the time. It seems one day they’re good for something, the next day they’re not. The truth is, vitamin supplements have been around for decades. There are thousands of clinical trials documenting their benefits, but scientists are still learning about their specific functions and how, exactly, they affect human health.
Here are five common myths about vitamins and truths you should know:
Myth 1: I can eat all the junk food I want as long as I take vitamins.
Vitamin supplements are a great way to support your diet, but you can’t live on junk food and expect pills to keep you healthy. You should follow a sensible diet, eat junk food in moderation, and take vitamins to fill in nutritional gaps.
Myth 2: Vitamins can help me lose weight.
There is no evidence that vitamins affect weight loss or gain. Herbal weight loss supplements have risen in popularity over the years, but there is little proof that they’re effective. Vitamin pills contain no calories themselves, unless you’re taking a chewable which contains sugar, but this should have little, if any, effect on your weight.
Myth 3: If you live in the North, you need to take vitamin D supplements.
The body manufactures vitamin D through sun exposure, and northerners do get less sun, especially in the winter. But not every northerner needs to supplement. Diet, skin color and time spent in the sun all affect vitamin D levels. In general, vitamin D deficiency is believed to be widespread in the U.S. Many experts believe daily intake should be between 1,000 IU and 2,000 IU per day (far from the current RDA of 200 IU to 600 IU).
Myth 4: I can take all the vitamins I want; my body will flush out what I don’t need.
It’s true that your body processes and uses the nutrients it needs, but some vitamins are stored for later use, making it potentially dangerous to consume them in excess. Water-soluble vitamins (such as vitamins C and B) are excreted, but fat-soluble vitamins (such as vitamin D and A) are stored in the liver and fatty tissues. Be sure to check the Institute of Medicine’s Upper Tolerable Limits list to learn the highest safe dosing amount for particular vitamins.
Myth 5: It doesn’t matter what time of day I take my vitamins.
Your body performs different functions at different times of the day, and vitamins have certain requirements for proper utilization. Most vitamins are best taken with meals. Fat-soluble vitamins need fat in order to be absorbed. Calcium should be taken before bedtime because the body utilizes the mineral at night. Vitamin C lasts only a few hours in the bloodstream and should be taken every few hours. To get the most out of your vitamins, do some research to learn more about them. If you take multiple supplements, try organizing them in a compartmentalized pill box.