Is there anything more confusing in this life than standing in the supplements aisle at CVS?
More than half of all American adults take dietary supplements, according to the U.S. Centers for Disease Control and Prevention, spending billions on the industry every year.
The most popular supplement in the U.S. is the one-hit wonder multivitamin, followed closely by vitamin D. But how many of these supplements are really necessary, and is it possible to have too much of a good thing?
Newsweek spoke to nutritional therapist Erin Vilijoen to find out.
Myth 1: You can't have too much vitamin D
"It's a myth that you should get as much vitamin D as possible," Vilijeon, who is also a Nutritional Consultant for wellness company W-Wellness. "Vitamin D is a nutrient that your body needs in order to keep bones healthy. It also helps your body to absorb calcium and phosphorus and regulate other functions in the body such as mood and immune system. [But] while vitamin D does play an important role, too much of it can lead to a buildup of calcium in the body."
The most common consequence of this is a build up of calcium in the blood called hypercalcemia, which can cause nausea, vomiting, weakness and frequent urination. However, in severe cases this can lead to heart problems and kidney failure, according to Cleveland Clinic.
As a result, it is recommended that adults take no more than 4,000 IU (or 100 micrograms) a day, with children recommended to take no more than 2,000 IU (50 micrograms) a day.
Myth 2: Everyone should take a multivitamin
"Whilst multivitamins can be extremely beneficial for providing the vitamins and minerals that people aren't getting through their diet, there are many things that need to be taken into account when considering nutritional supplements, including multivitamins," Vilijeon said.
There is no standard for what a multivitamin should contain, so their nutritional composition varies between different products and brands. They may also interact with other supplements or medications you are taking.
"It's important to understand whether they work well with other supplements, whether they're good-quality products, and also whether they're actually suitable for your specific needs," Vilijeon said. "It's also important to note that it is possible to overdose on some vitamins, meaning it's vital to seek expert advice before incorporating any new supplements into your routine."
In general, if you have a nutrient deficiency, it's usually recommended that you supplement your diet with that specific nutrient rather than taking a one-size-fits-all approach.
Myth 3: It's hard to get enough magnesium from your diet
Magnesium is the fourth most abundant mineral in our bodies and plays an essential role in hundreds of metabolic processes. As many as one in six adults are thought to have a magnesium deficiency, research published in the journal Nutrients has reported.
Magnesium supplementation has been associated with reduced blood pressure, improved sleep, improved mood and better blood sugar management. However, the essential is also abundant in many different food sources.
"Whilst magnesium is a vital mineral and many people are deficient in it, this is definitely not a universal deficiency requiring an automatic supplement inclusion in the diet," Vilijoen said.
Magnesium is abundant in green, leafy vegetables, nuts, legumes, and wholemeal bread. Of course, as with many other nutrients, it is possible to have too much of a good thing. "Too much magnesium over a prolonged period can cause a range of problems from diarrhea and vomiting to abdominal cramps and irregular heartbeat," Vilijoen said.
As a result, it is not usually recommended to have more than 420 milligrams a day.
So, who should consider magnesium supplements?
"People who don't eat foods which are rich in magnesium, such as dark leafy greens, whole grains, nuts and legumes, and also people who drink heavily, are more likely to have a magnesium deficiency, as well as people on certain medications," Vilijoen said. "However, it's important to take it on a case-by-case basis and to establish whether or not you are actually deficient before taking them."
Ultimately, dietary supplements do not adhere to a one-size-fits-all approach. Your nutritional needs are unique to you and dependent on a range of factors, including your diet, genetics and lifestyle. If you do decide to start taking supplements, it is always best to talk to your health provider first.
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