More than half of Brits take supplements, a survey found (Image: Getty)
More than half of Brits take multivitamins or dietary supplements at least once a week, according to a recent poll by YouGov. The pills and capsules can have many beneficial effects and everyone in the UK is recommended to take vitamin D throughout winter, when sun exposure is lower. However, a pharmacist has warned that taking too many supplements or getting the doses wrong could have unintended consequences.
Wendy Lee, a pharmacist at Well Pharmacy, highlighted the risks in the wake of an online trend called vitamin-maxxing, which encourages people to take large daily doses of vitamins, minerals, and supplements to maximise physical appearance, energy and immunity. She told the Express: “Although there are unquestionably numerous health benefits associated with taking supplements, vitamin-maxxing or overdosing on supplements can be unsafe.
“And there is a wider risk that many others are taking pills they don’t need, either taking them incorrectly, or assuming that anything natural automatically means it is beneficial and is safe to take.” Here, Wendy has outlined seven common myths about supplement use.
1. If a vitamin is good for you, taking more must be better
Vitamins can become toxic when taken in high doses and people should stick to the recommended dosage, Wendy said. She added: “This is particularly true for fat-soluble vitamins, which are stored in the body rather than flushed out and include vitamins A, D, E and K.
“Excess vitamin D, for example, can lead to dangerously high calcium levels, potentially causing kidney stones, confusion and, in severe cases, kidney failure.
“Too much vitamin A has been linked to liver damage and bone problems, while high doses of vitamin E may increase bleeding risk. Recommended daily allowances exist for a reason, and vitamin-maxxing should never be attempted without medical supervision.”
2. You can get all the vitamins you need from supplements
Supplements can support a healthy diet but are not designed to replace one. Wendy explained: “Whole foods provide a far more complex mix of nutrients, fibre and beneficial compounds that tablets cannot fully replicate.
“For example, citrus fruits provide vitamin C alongside fibre and antioxidants. In fact, a single piece of kiwi fruit or an orange can actually provide more vitamin C (70mg) than your recommended daily intake (40mg) [3].| And oily fish offers vitamin D together with healthy omega-3 fats.”
A balanced diet remains the best foundation for good health, Wendy said. She added: “This does not mean supplements don’t have a place however, but as the name suggests, they should be taken in conjunction with a healthy diet, not instead of it.”
Supplements can support but should not replace a healthy diet (Image: Getty)
3. Vitamin C prevents colds
Wendy said: “Vitamin C is often sold as an immune booster, but this requires further explanation. Research suggests taking vitamin C supplements alone may not stop people from catching a cold. However, it may slightly reduce the duration or severity of symptoms in some cases.
“Many people mistakenly believe large doses will fight off illness, despite little evidence that mega-doses offer additional benefit. High doses (more than 1000mg per day) can also cause stomach cramps, diarrhoea and increase the risk of kidney stones in some people.”
4. Natural supplements are always safe
Some people think that supplements labelled or perceived as “natural” are always safe. Wendy said: “This is by no means always the case. A supplement being sold over-the-counter does not automatically mean it is risk-free. Vitamins and herbal products can still interact with medications or cause side effects.
“Vitamin K can interfere with blood thinners such as Warfarin. Calcium and iron can reduce absorption of some antibiotics and thyroid medication. And Vitamin E can increase the bleeding risk when combined with anticoagulants.
“We would advise speaking to your pharmacist or wider healthcare professional before combining supplements with prescription medicines.”
5. Everyone should take multivitamins
Wendy said: “Experts say many healthy adults may not need supplements at all if they already eat a balanced diet. However, there are important exceptions.
“In the UK, the NHS recommends vitamin D supplements during autumn and winter for many people because sunlight exposure is limited. Certain groups — including pregnant women, vegans and older adults — may also benefit from specific supplementation.
“The key message from experts is that supplementation should be targeted and evidence-based, rather than taken just in case’.”
Pharmacists can offer advice on choosing the right supplements (Image: Getty)
6. Energy vitamins give you instant energy
If you are relying on pils for a quick energy boost, it may be time to look at your diet, Wendy said. She added: “B vitamins are essential for helping the body convert food into energy, but they do not work like caffeine.
“These tablets won’t suddenly boost energy levels unless someone is genuinely deficient. Some people suffer from Vitamin B deficiency because they don’t take enough Vitamin B in their diet. Good food sources of Vitamin B include meat (liver), fish and poultry.
“In people with normal vitamin levels, taking extra supplements is unlikely to improve tiredness, concentration or athletic performance. Persistent fatigue should always be investigated properly rather than self-treated indefinitely with supplements.”
7. More expensive vitamins are always better quality
Supplements come with a wide price range, from pharmacy own-brands to subscription services offering a personalised prescription. Well Pharmacy, the UK’s largest independent pharmacy chain, had launched its own label vitamin and supplements range, BeWell, across 650 stores.
Wendy said: “Although the price of your vitamins can vary enormously, it does not necessarily reflect their effectiveness. Many standard priced vitamins contain the same active ingredients as premium brands and can be just as effective.
“Some supplements are specially formulated to enhance absorption and be more gentle on the stomach. They can be a bit more expensive than the standard priced products.
“What matters more is the supplement is appropriate for the person taking it, the correct dosage instructions are followed, the vitamins have been safety tested, the brand is reputable and has been manufactured using the highest of standards.”
Wendy’s advice
Dietary supplements can play an important role in supporting overall health, particularly for people who may struggle to get enough nutrients through diet alone, Wendy said.
However, you should always check recommended doses and look to trusted sources for advice. Wendy added: “Choosing which supplement to take can be confusing and we would always advise speaking to your pharmacist for advice.
“They are experts in giving guidance on which would best suit your needs, plus correct dosage and any possible contraindications if you are already taking other medication.”
