Vitamins and Supplements: Let’s Sort It Out

Wow. The global vitamin supplements market size was valued at $47.9 billion in 2021 and is projected to reach $98.6 billion by 2031, according to Allied Market Research. That’s a great deal of spending on products that, for the most part, cannot be proven to be effective. However, many Americans (obviously) are strong proponents of vitamins and supplements. According to AARP research, about 70 percent of adults 60 and older say they take at least one supplement regularly. According to a 2017 study published in The Journal of Nutrition, about 30 percent took at least four.

Nutrition from Food is Best, But ….

Conventional wisdom is that the optimal approach is for people to receive all the nutrients they need from their daily food consumption, but that doesn’t always happen. For people trying their best to eat nutritionally (good for you!), remember that different foods offer different nutrients. You will reap nutritional benefits by planning ahead and choosing an array of foods within every food group throughout the month.

There are a few reasons that many folks don’t get all the vitamins and minerals that help maintain optimal health. Some folks are on unusual diets (like a ketogenic eating plan, which features high amounts of fat, low to moderate amounts of protein, and very little carbohydrates). Some older adults begin losing their appetites over time. To ensure they’re covered, many people turn to vitamins and supplements as a nutritional “insurance policy.” (Others never outgrew the picky-eater stage.)

Talk to Your Physician

If you’re concerned you are not taking in all the nutrients you need from food, consult your doctor. They may recommend a vitamin or two or refer you to a registered dietician for a detailed consultation. And if you’ve already added supplements to your health regimen, make certain your physician knows about it. Some vitamins and other supplements can up the likelihood of specific side effects. They may even interact with medications negatively. For example, Vitamin D, calcium, and folic acid are three nutrients you may get too much of, especially through supplements, according to WebMD. “Adults who regularly far exceed the 4,000 international units (IUs) daily safe upper limit for vitamin D may end up with serious heart problems.” (Do not be alarmed — this is a rare occurrence.)

It's not news to anyone over age 50 or so that the human body can undergo seismic changes with age. By 80, many individuals may encounter the following shortfalls, among others, as compared to, say, a 40-year-old: Omega 3, fiber, magnesium, calcium, and vitamins D and E. Deficiencies of these must-have nutrients can trigger health issues on several fronts, including bone density and cognitive well-being.

Tips on Choosing Vitamins and Supplements

For starters, here’s a list of brands recommended by Healthline.

1. Read labels carefully. For example, choose a supplement that contains the mineral or vitamin you seek without other fillers or unnecessary ingredients.
2. Know the appropriate dose for you; avoid products that offer a megadose; remember the adage about “too much of a good thing?”
3. The National Institute on Aging says the following supplements may be the most useful for older people.
   • Calcium: Maintaining bone strength as you age is essential. Along with Vitamin D, calcium helps keep bones in good shape.
   • Vitamin D: Across age groups, people in the US take in less than the recommended amounts of Vitamin D. This critical nutrient helps the body absorb and retain calcium and phosphorus — both critical for building bone. Vitamin D can help reduce cancer cell growth, aid in controlling infections, and reduce inflammation.
   • Vitamin B6: Assists in forming red blood cells.
   • Vitamin B12: This one serves to keep your blood cells and nerves healthy. While older individuals need just as much of this nutrient as other adults, some have difficulty absorbing this vitamin naturally found in food.

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