Vitamins: Lifestyle essential or unnecessary expense?

That crunchy salad you had for lunch was bursting with vitamins and minerals. But so, too, is that capsule you swallowed this morning. And it definitely requires less effort. That may explain the growing popularity of supplements, but just how necessary are they?

According to the South African Vitamins Industry Landscape Report 2024, released by Insight Survey, the global vitamin supplement market was valued at approximately R484 billion in 2023, and it’s growing. South Africa’s market is following this trend, showing growth of 7,6% between 2022 and 2023, with an expected trajectory of 7,8% over the next four years.

Do you really need that vitamin?

But are all the consumers driving this growth wasting their money? Yes and no, says Aziwe Booi, a registered dietitian in Johannesburg.

“Vitamins can fill a gap,” she says. “If you have a specific nutritional need, they can definitely help address that.”

Many people can fall into this category. For example, it is generally advised that pregnant women take a multivitamin because the body requires more nutrients during pregnancy to ensure healthy foetal development.

Meanwhile, older people may need supplements if they find it hard to chew or if depression and isolation affect their appetite. Similarly, certain medications (including diuretics, proton pump inhibitors, and Parkinson's medication) may affect the body’s ability to absorb specific nutrients.

Some medical conditions can also have this effect. This is true of diseases like cystic fibrosis or celiac disease, for instance. People who have had surgeries to remove part of their digestive system may also require additional nutrition.

Vitamin villains?

For the rest of us, though, supplementation may have little effect. An article from Johns Hopkins Medicine reports that various studies have found multivitamins have little effect in reducing the risk of heart disease, cancer, or mental decline.

Worse still, a report by Wits states that, taken in incorrect doses, vitamins can actually do more harm than good. For instance, exceeding the recommended daily allowance of vitamin A can be toxic, while an overdose of B vitamins can damage peripheral nerves, and excess iron intake can affect the digestive system.

The problem, says Booi, is that the vitamin industry is unregulated. This means that manufacturers bear no responsibility to prove their products actually work.

That potentially translates into money wasted as you pop pills in an attempt to boost your health, with little to no – or even adverse – effects.

What’s the answer?

Booi says that the best way to obtain minerals and vitamins is through your food. This is not only because they are best absorbed in food state but also because food contains a host of other nutritional benefits. “Take veg, for example. We all know that leafy greens are high in vitamins, but they also contain a small amount of protein as well as fibre. If you’re swallowing a pill, you’re not receiving anything except that specific vitamin.”

Her advice? Eat as varied a diet as possible, including a wide range of fruits and vegetables, whole grains, and lean protein.

If you’re still unsure whether your diet meets all your nutritional needs, consult a healthcare practitioner. “Bloodwork and gene testing can help identify any gaps in your diet and reveal whether you have a condition that may require you to up your vitamin intake,” she says.

If vitamins are indicated, choose a reputable brand – again, your healthcare practitioner can offer advice. It’s also important to note that taking targeted supplements, such as vitamin D or vitamin C, is more effective than a multivitamin, which may not provide the nutrients you need in the correct doses.

Always check the dosage to avoid under- or overdosing, Booi cautions. Finally, be mindful of how and when you take supplements. “For example, coffee blocks the absorption of iron, so there is little point taking your iron with your morning coffee,” she concludes.

Written for Medihelp by Lisa Witepski