The whole truth about vitamin, mineral and nutrient supplements

The most consumed to be examined

The most consumed supplements in our country are calcium (9%), omega 3 (8%), magnesium-potassium (8%), vitamin D (8%), multivitamins (8%), vitamin C ( 7%), iron (7%) and vitamin B (6%). However, according to the Organization of Consumers and Users (OCU), not all of them meet the expectations of the people who take them. In this gallery of images, we examine them in detail and then we tell you the risks of taking them for free and when you do have to take them.

Calcium supplements for bones

They promise to strengthen bones and prevent breakage, especially in the case of older people.

What science says

A recent meta-analysis published in The Journal of the American Association concluded that in the case of nonmenopausal men and women, it was not possible to be sure that calcium supplements helped prevent bone fractures.
In addition, another study from the School of Nutritional Sciences at Tufts University (USA) warned that taking 1,000 mg or more of calcium per day from supplements could increase the risk of death from cancer; something that doesn't happen when calcium comes from food. Discover the foods that provide or steal calcium.

Omega 3 supplements for the heart

They promise to prevent cardiovascular disease.

What science says

Several studies have shown that taking omega 3 capsules has little or no effect. Thus, a meta-analysis of 10 studies published last year in the Journal of the American Medical Association is noteworthy, which observed how a supplement with omega 3 for 4.4 years did not suppose any benefit when it comes to reducing coronary heart disease or major vascular problems.

Magnesium supplements for tiredness

They promise to solve multiple ailments associated with a lack of magnesium. and they defend being especially suitable for athletes.

Magnesium is involved in more than 300 metabolic reactions in the body, so it is not surprising that its supplement is presented as a solution for almost everything: to reduce tiredness and fatigue, contribute to the normal functioning of muscles and the nervous system, to the maintenance of bones and teeth, and to promote normal psychological function.
And in addition, in recent years, it has become very popular among athletes, since it is said that intense exercise and sport causes a greater elimination of this mineral through sweat and urine. A deficit could lead to lower performance and negatively affect cardiovascular function during exercise.

What science says

Despite the fact that magnesium performs very important functions in our body, that does not justify taking supplements if there is not a disease or a deficiency of this mineral that really justifies it. For example, in the case of migraineurs, it has been proven that magnesium supplements can help.
And the athletes? A meta-analysis from the University of Dublin (Ireland) concluded that magnesium could help improve athletic performance, but more studies are needed. What there is no evidence for is that magnesium supplements reduce the incidence or intensity of muscle cramps or improve muscle weakness.

Vitamin c supplements for colds

They promise to protect us against colds and, in general, to raise our defenses.

What science says

According to a review by the Cochrane Center, for most people, vitamin C supplements do not reduce the risk of getting the common cold. However, those who take vitamin C supplements regularly may have slightly shorter colds or somewhat milder symptoms.

Collagen supplements for muscles and joints

As a fundamental component of connective tissue, collagen supplements are credited with the ability to protect and regenerate joints, relieve joint pain, strengthen muscles and bones, and improve skin elasticity.

What science says

It is true that there are studies that claim that oral collagen supplements can help improve joints, the problem is that most of them are made by the same manufacturers. If we put these aside, things change and it cannot be said that collagen supplements have sufficient scientific evidence to support their benefits.
The European Food Safety Agency does not endorse them. The EFSA has two studies in which it concludes that a cause-effect relationship cannot be established between the consumption of collagen supplements and the healthy maintenance of the joints, nor with the improvement of the elasticity of the skin or the reduction of the wrinkles.

Vitamin A supplements for eyesight

Beta-carotenes are pigments found in fruits and vegetables that have antioxidant properties and are transformed by the body into vitamin A. Its consumption in capsule form is believed to improve eyesight and prevent cataracts and age-related macular degeneration.

What science says

The truth is that there are contradictory studies. There are some who indicate that people who eat a diet rich in antioxidant vitamins (beta-carotene, vitamins C and E) or minerals (selenium and zinc) have a lower probability of contracting macular degeneration associated with age or cataracts.
But… A Cochrane review concluded that there is no evidence that supplements of these micronutrients prevent or delay the onset of cataracts or age-related macular degeneration. And yet, according to another study published in the Archives of Ophthalmology, beta-carotene supplements can reduce the risk of cataracts in smoking patients, although they would not serve to protect the rest of the population, although it would not harm them either.

Antioxidant supplements to slow down aging

They promise to counteract the oxidative effect of free radicals to slow aging and prevent certain diseases, including cancer, while helping to protect the skin from UVA rays.

What science says

While it has been confirmed that antioxidants from fruits and vegetables have a beneficial effect on health, in the case of supplements, research is not so promising. For example, several studies have failed to find evidence that antioxidant supplements help prevent gastrointestinal cancer, macular degeneration, or cataracts.
And the most worrying … According to a study by Johns Hopkins Hospital published in the Annals of Internal Medicine, vitamin E supplements do not help treat cardiovascular diseases or cancer, on the contrary, high doses of vitamin E would increase mortality in patients with these diseases.

What about multivitamins?

In the event that we lack a certain nutrient, the amount provided by the multivitamin is usually so small that it does not help to cover the deficiency, not to mention that there are some multivitamins that directly lack some key vitamins or minerals. Although they vary, on average, they amount to this (for each tablet):

Vitamin A (800 μg) = Medium 60 g carrot
Calcium (162 mg) = Less than 1/2 glass of milk
Phosphorus (125 mg) = Just over 1/2 50 g sardines
Vitamin K (30 μg) = 6 g of spinach (a few leaves)
Magnesium (100 mg) = 25 g of sunflower seeds (one handful)
Iron (5 mg) = 2 lamb chops

Those that are essential if you are a woman

Among the essential nutrients for women cannot be missing:

Iron. Its deficiency usually occurs in the fertile age due to menstruation. If it is necessary to supplement, to ensure its absorption, it is better to take it on an empty stomach and accompany it with orange juice since vitamin C favors it. Wait two hours to drink milk or other foods rich in calcium. 1 tablet (105 mg) = 30 beef tenderloins of about 200 g.
Folic acid. It is key to preventing neural tube defects in the baby. It is recommended that folic acid supplements be started from the moment the woman is seeking pregnancy (yes, before the pregnancy is confirmed) and continue at least during the first trimester. 1 tablet (5 mg) = 165 thick green asparagus.
Vitamin D. It is necessary to fix calcium in the bones and prevent osteoporosis. Its deficit is not due to diet, but to the fact that we do not get enough sun (the main way to synthesize it) even in our country, so the doctor may recommend supplementing in winter months. 1 ampoule (2,500 mg) = 2,500,000 of 125 g natural yogurts.

According to data from the OCU, 30% of Spaniards take some type of vitamin supplement. A figure that seems to be increasing, although it is still very far from other countries such as the USA or Denmark, where more than half of the population uses this type of product. Most acquire them without first consulting with their doctor, convinced that it will help them have more energy, improve health and prevent certain diseases.

If you eat well, you don't need them

The European Food Information Council (EUFIC) is very clear: a diet that includes enough fruits, vegetables, whole grains, an adequate intake of protein and healthy fats, usually provides all the nutrients necessary for good health, without being necessary to take any vitamin in pill form. In other words, with a balanced diet we would already be obtaining all the nutrients that our body needs.

Following the Mediterranean diet is sufficient. If we take into account that, according to the White Book of Nutrition in Spain, the average diet that is made in our country is very complete, the recommendation to take vitamin supplements would not be justified.

What if there are imbalances in the diet?

If there is some type of deficiency in the diet, the first step would be to improve our eating habits to obtain the necessary nutrients without resorting to vitamin supplementation.

Go to the causes. "If a person is tired, has a lot of stress, has a failure in their diet … it is more important to work on the causes than to try to replace it with a supplement, because the problem will continue there", underlines Eva Pérez, president of the Association of Dietitians -Nutritionists of La Rioja (ADDLAR) and member of the General Council of Official Associations of Dietitians-Nutritionists.
The important thing is the whole diet. The nutritionist Aitor Sánchez, author of the book My Limping Diet, points out that not even if you stop taking a food group (for example, dairy, fish …) it would be necessary to take supplements, since the nutrients they provide could be obtained through other foods.

Supplements don't act like food

But why this obsession with obtaining nutrients through food? Is it better? The answer is yes. As Andrea Calderón, scientific secretary and dietician-nutritionist of the Spanish Society of Dietetics and Food Sciences (SEDCA) explains, the vast majority of vitamins and minerals that we consume naturally through food have greater effects on our health than those we take as supplements.

Because it's better. Because the vitamins and minerals are found within their matrix, in synergy with the other nutrients, in such a way that they enhance each other for greater absorption and effect; something that doesn't happen in a supplement. For example, researchers at Tufts University (USA) found that optimal intake of vitamin A, K, and zinc was associated with a lower risk of death from cardiovascular disease, but only if these nutrients came from food, not from pills.

Taking them also has risks

Don't take them just because. "A vitamin deficiency has detrimental consequences on our health, but excessive consumption, only achievable through supplementation, can be even worse," warns Andrea Calderón.
More cancer. Calderón points out as an example that vitamin A in the form of supplements has been associated with a probable increased risk of lung cancer in smokers.
Other problems. Too much vitamin C can cause kidney problems; of vitamin E and selenium can increase the risk of osteoporosis and certain cancers.
Be careful if you take other medications. Taking supplements can be counterproductive if you also take certain drugs. For example, vitamin K can interfere with blood thinners.

When do you have to take them

Before taking a supplement, it is preferable to assess it after taking a blood test and always do it under medical supervision. And you only have to take them if there is a specific pathology and the doctor advises it, such as:

Insufficient diet. When a very restrictive diet is followed by medical prescription.
Vegetarians and vegans. They should take vitamin B12, since if vegetarians do an occasional consumption of eggs and dairy, they also do not reach the recommended amount.
Over 50 years old. The European Food Information Council (EUFIC) notes that people over 50 may need vitamin D, B12 and folate supplements.
Pregnancy and breastfeeding. Taking folic acid, vitamin D, and iron may be helpful. And during the lactation period, it is also recommended to supplement with vitamin D.