Q1. Do I need vitamin supplements?
If your diet is varied with fruits and vegetables of different colours, dairy products, seafood, and different types of meat, vitamin supplements may not be required. However, diets of city dwellers are often monotonous or lacking in certain vitamins and minerals. A multivitamin supplement may be beneficial. Some people may avoid certain types of food for religious or allergy reasons. Some of them cannot consume dairy products due to lactose intolerance, and may need calcium tablets or calcium supplements. Vegans may also need supplements as they cannot obtain sufficient vitamin B12 solely from diet. For those who seldom eat seafood and therefore lack omega-3 fatty acids, fish oil and algae oil can be good options.
Q2. Are higher doses more effective?
A higher dose does not necessarily mean greater benefits. Excessive consumption or doses can lead to certain side effects. Constipation may occur in mild cases if calcium tablets are taken in excess. Too much fat-soluble vitamins such as vitamin D or vitamin A could also cause damage to the liver. Similar problems may happen with too much minerals such as zinc, iron, etc. Multiple studies have shown that we need no more than adequate vitamins to stay healthy, and excessive daily intake brings no extra benefits. If you need to take vitamin or mineral supplements, for safety better follow the daily intake limits.
Q3. What other supplements can I take if I already have a varied diet?
While you can get all vitamins and minerals you need from a healthy and diverse diet, probiotics may be a good option as supplement. It could be difficult to obtain adequate probiotics from diet: in probiotic-rich foods such as yogurt, soybean paste and kimchi, probiotics are mostly killed by high temperatures during food processing. Numerous studies have shown that insufficient probiotics or low diversity in the gut microbiome can contribute to various diseases, including obesity, 3 highs (high cholesterol, high blood sugar, high blood pressure) and cancer. Probiotic supplements are especially important for patients who are on antibiotics, as the medications also destroy a large number of beneficial bacteria.
Q4. What are the precautions for taking probiotics?
Many studies showed that low diversity in the gut microbiome can affect our overall well-being. For probiotic supplements, better choose those that contain different types of bacterial strains or switch brands from time to time. Probiotics require prebiotics to colonise, ferment and replicate. A form of dietary fibre, prebiotics are found in everyday foods such as vegetables, fruits, whole wheat products, etc. They provide nutrition to probiotics in the gut.
Q5. Can supplements replace a balanced diet?
Definitely not. Nutritional supplements are not medicines. They need longer time to take effect and the effect is less marked. There are many supplements available in the market that claim to lower blood sugar levels or blood pressure. But they can hardly improve the 3 highs if one continues to consume foods that are high in sugar, fat and sodium. On top of taking supplements, it is also important to eat healthily, exercise often and maintain a balanced diet with less sugar and fatty foods for optimal results.
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