Vitamins and minerals are essential nutrients that the body needs in very small amounts to work properly. Most of them cannot be manufactured by the body and need to come from the food we eat.
As well as vitamins and minerals, food supplements may also contain other ingredients such as herbs, amino acids, amino sugars, enzymes and essential fatty acids.
Particular nutrients perform one or more specific functions within the body. For example, calcium and vitamin D work together to build strong bones and teeth; vitamin D also helps our immune to function and calcium is involved in the transmission of nerve impulses. Vitamin C helps keep cells healthy and facilitates the absorption of iron whilst iron is involved in the production of red blood cells, along with riboflavin (vitamin B2) vitamins B6 and B12 and folic acid.
The human body needs 13 essential vitamins. They are vitamins A, C, D, E, K, and the B vitamins: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), vitamin B6, vitamin B7 (biotin), vitamin B9 (folate) and vitamin B12. You can usually get all your vitamins from the foods you eat.
All food in the UK is subject to a large body of law which is intended to ensure consumer safety and good standards across all types of foods.
The laws cover a huge number of different subject areas including:
● General food law setting standards
● Law which sets out the types and amounts of additives which may be used
● Law which sets out acceptable levels of contaminants (for example mercury, lead and cadmium)
● Law which regulates labelling and the information which must be provided to the consumer at point of purchase
● Law which governs the kind of messages that can be used in the advertising of foodstuffs.
There is also specific legislation which regulates food supplements, setting out the vitamins and minerals which are licensed for use within these products; the labelling requirements for them and prohibiting any claim or implication that food supplements can treat, prevent or cure any disease.
Eating a healthy, balanced diet is the best way to get all the nutrients the body needs. However, UK dietary surveys show that many people do not meet dietary recommendations such as eating five portions of fruit and vegetables a day or oily fish twice a week.
Some groups of people in particular may find it difficult to achieve recommended nutrient intakes through diet alone. These include young children and adolescents, pregnant and breastfeeding women, housebound or institutionalized elderly people, smokers, heavy drinkers, and anybody on a restrictive diet, such as vegans, vegetarians and people trying to lose weight.
Nutrients can also be lost from food as a result of poor methods of storage, preparation and cooking. In addition, busy lifestyles mean that people are more inclined to skip meals and grab individual snacks without giving thought to putting together properly balanced meals.
No. As the name suggests, food supplements are only intended to ‘supplement’ people’s diets and not replace healthy foods. Indeed, the regulation of food supplements makes clear that food supplements are not intended to replace a varied and balanced diet and food supplements packaging is required to carry a statement to this effect.
Although UK dietary surveys show that many people do not meet dietary recommendations, everyone should aim to eat as varied and balanced a diet as possible to provide their nutritional needs, avoiding too many processed, fatty and sugary foods. Supplements should only be used to top up any nutrient shortfalls in people’s diets and ensure they still achieve Recommended Intake Guidelines.
Although the micronutrients (vitamins, minerals and trace elements) can be provided by supplements, there are components of food which cannot be replaced by supplements, including the macronutrients: carbohydrates, fat and protein; and fibre (non-starch polysaccharides).
A 2011 study found that, at that time, poor diet cost the NHS an estimated £5.8 billion a year, an economic burden greater than that of smoking related diseases. It is estimated that 70,000 premature deaths could be prevented each year if diets matched nutritional guidelines. This is more than 10 per cent of current mortality and the health benefits of meeting nutritional guidelines have been estimated to be as high as £20 billion each year.
There are now strong links between low intakes of particular nutrients and the risk of developing chronic disease including some cancers, heart disease, diabetes, osteoporosis and depression.
During pregnancy, insufficient nutrient intake can have long-term health implications for the health of the child. Women who are trying to conceive, and pregnant women should take a folic acid supplement of 400 micrograms up to week 12 of the pregnancy to help prevent neural tube defects such as Spina Bifida in the unborn foetus. Recent years have also seen a re-emergence of cases of rickets in babies and children which is caused by vitamin D deficiency, often in the mother; government advice is for all pregnant and breastfeeding women to take a daily supplement containing 10 micrograms of vitamin D.
As well as vitamins and minerals, intakes of marine omega-3 fatty acids have an important role to play in maintaining health. There is evidence that omega-3s can decrease the risk of cardiovascular disease, help maintain cognitive function during ageing and may help to prevent some types of dementia and depression.
It's not easy for people to tell if they’re getting all the nutrients they need from food, therefore many people choose to take a supplement, such as a multivitamin and mineral, to top up any nutrient shortfalls in their diet and ensure they still achieve recommended daily nutrient intakes.
For specific groups of people who are particularly at risk of deficiency or who need higher intakes of certain nutrients, the Department of Health recommends some supplements
During pregnancy, insufficient nutrient intake can have long-term health implications for the health of the child. Women who are trying to conceive, and pregnant women should take a folic acid supplement of 400 micrograms up to week 12 of the pregnancy to help prevent neural tube defects such as Spina Bifida in the unborn foetus. Recent years have also seen a re-emergence of cases of rickets in babies and children which is caused by vitamin D deficiency, often in the mother; government advice is for all pregnant and breastfeeding women to take a daily supplement containing 10 micrograms of vitamin D.
● Folic acid supplements for all women who are thinking of having a baby or trying to conceive, and pregnant women up to week 12 of the pregnancy to help prevent neural tube defects such as Spina Bifida in the unborn foetus.
● Vitamin D supplements of 10µg (micrograms) for all adults and children through the autumn and winter months.
● Pregnant and breastfeeding women, children aged six months to five years, people aged 65 and over, people with darker skin as well as people who may not get enough sun, for example those who cover up for cultural reasons or who are housebound should all take a vitamin D supplement of 10µg throughout the year.
● A supplement containing vitamins A, C and D for all children aged six months to five years as a precaution because growing children may not get enough, especially those not eating a varied diet, such as fussy eaters.
A 2011 study found that, at that time, poor diet cost the NHS an estimated £5.8 billion a year, an economic burden greater than that of smoking related diseases. It is estimated that 70,000 premature deaths could be prevented each year if diets matched nutritional guidelines. This is more than 10 per cent of current mortality and the health benefits of meeting nutritional guidelines have been estimated to be as high as £20 billion each year.
There are now strong links between low intakes of particular nutrients and the risk of developing chronic disease including some cancers, heart disease, diabetes, osteoporosis and depression.
During pregnancy, insufficient nutrient intake can have long-term health implications for the health of the child. Women who are trying to conceive, and pregnant women should take a folic acid supplement of 400 micrograms up to week 12 of the pregnancy to help prevent neural tube defects such as Spina Bifida in the unborn foetus. Recent years have also seen a re-emergence of cases of rickets in babies and children which is caused by vitamin D deficiency, often in the mother; government advice is for all pregnant and breastfeeding women to take a daily supplement containing 10 micrograms of vitamin D.
As well as vitamins and minerals, intakes of marine omega-3 fatty acids have an important role to play in maintaining health. There is evidence that omega-3s can decrease the risk of cardiovascular disease, help maintain cognitive function during ageing and may help to prevent some types of dementia and depression.
It’s not easy for people to tell if they’re getting all the nutrients they need from food, therefore many people choose to take a supplement, such as a multivitamin and mineral, to top up any nutrient shortfalls in their diet and ensure they still achieve recommended daily nutrient intakes.
For specific groups of people who are particularly at risk of deficiency or who need higher intakes of certain nutrients, the Department of Health recommends some supplements
● Folic acid supplements for all women who are thinking of having a baby or trying to conceive, and pregnant women up to week 12 of the pregnancy to help prevent neural tube defects such as Spina Bifida in the unborn foetus.
● Vitamin D supplements of 10µg (micrograms) for all adults and children through the autumn and winter months.
● Pregnant and breastfeeding women, children aged six months to five years, people aged 65 and over, people with darker skin as well as people who may not get enough sun, for example those who cover up for cultural reasons or who are housebound should all take a vitamin D supplement of 10µg throughout the year.
● A supplement containing vitamins A, C and D for all children aged six months to five years as a precaution because growing children may not get enough, especially those not eating a varied diet, such as fussy eaters.
Provided that supplements are taken in the amounts recommended on the pack by the manufacturer or retailer, and the Safe Upper Levels (SUL) are not exceeded by combining too many different supplements, then it is highly unlikely that supplements will cause any harm
Safe Upper Levels (SUL) were established for most vitamins and minerals in a 2003 report by the Expert Group on Vitamins and Minerals. The report determined the maximum daily intake of nutrients from both supplements and diet that it is safe to consume on a long-term basis. These are based on consumption of a typical European diet and are generally far higher than the Nutrient Reference Value or amount that would be in a typical multivitamin.
Water soluble vitamins – such as the B group vitamins and vitamin C – cannot be stored by the body to any great extent, so if someone takes more than their body needs, it will simply be excreted in their urine.
The fat soluble vitamins, vitamin A and vitamin D can accumulate in the body, but pose no danger to health if consumed within the SUL indicated for them. The exception is in pregnancy, when large amounts of vitamin A may pose a risk to the developing infant. Pregnant women should seek advice from a doctor before taking a supplement containing vitamin A and people with blood clotting disorders should seek a doctor’s advice before taking supplements containing vitamin E or vitamin K as these have an effect on blood clotting mechanisms.
Some minerals may also cause unwanted side effects if taken at doses above the SULs. In 2006 the food supplements industry agreed, with the Food Standards Agency and the Department of Health to the use of warning statements for certain nutrients present in food supplements above agreed specified levels. For example, very high intake of zinc (25 mg and above) can interfere with iron absorption and if taken over a long period of time can lead to anaemia. Manufacturers will ensure that a warning statement to this effect will be on the label of any food supplement containing 25mg or above of zinc.
It is important to note that quantities in excess of what we need or what is recommended may be harmful for a few individuals and that individual sensitivities and variations in response can occur, so people are advised to seek medical advice if any unexpected symptoms appear whilst taking a particular supplement.
The Department of Health recommends that all children aged six months to five years are given a supplement containing vitamins A, C and D. This is because growing children may not get enough of these nutrients.
As children have different nutrient needs to adults, food supplements are available which have been specifically formulated for children. People should check carefully the age range that the product is suitable for. Adult products have higher levels of certain nutrients which can be harmful to children, for example iron is dangerous to young children if taken in excess.
Water soluble vitamins – such as the B group vitamins and vitamin C – cannot be stored by the body to any great extent, so if someone takes more than their body needs, it will simply be excreted in their urine.
Often children's supplements are in a chewable or liquid form to make it easier for them to swallow.
Combining supplements will not normally interfere with the way they work and in some cases its proved to be beneficial, for example vitamin C helps iron absorption. However, certain supplements may interact with each other. There is competition within the gut for the absorption of different minerals and a large dose of one might decrease the absorption of another. Therefore a multivitamin and/or mineral product is best for all-round supplementation because it has been designed to deliver nutrients in the right balance.
Before combining supplements, people should consult a health care practitioner or the product manufacturer. It is also important to check that the daily amount taken of each particular nutrient does not exceed Safe Upper Levels.
Supplements will not generally stop medicines from working. However, there are interactions between nutritional supplements and the action of some medicines.
Certain medicines influence the absorption or metabolism of some nutrients. For example, some anti-ulcer agents reduce the absorption of vitamin B12 and the anticonvulsant drug phenytoin increases the breakdown of folic acid.
Conversely, certain nutrients may influence the action of medicines; vitamin K reduces the clotting effect of the blood which means that the effects of anti-coagulant medications like warfarin will be increased leading to a greater risk of bleeding.
In addition, some herbal remedies may influence the efficacy or toxicity of some prescription medicines; for example St. John’s Wort (hypericum) reduces the efficacy of the contraceptive pill.
People should always read the product indications carefully before taking a supplement, and if still uncertain, consult a pharmacist or the doctor who has prescribed the medicine.
Herbal substances come from plants and many are used in both food supplements and medicinal products. For example, sage, ginseng and garlic can all be found in both food supplements and herbal remedies.
A herbal product will be considered a medicinal product if medicinal claims are made about it i.e. that it can prevent, treat or cure disease.
