Are Vitamin & Mineral Supplements Bad For You?

According to the Nielsen Company, 44 percent of people in the United States use vitamins or supplements daily. Most of those surveyed cited the desire to achieve a balanced diet as their primary reason for taking them. Used wisely, vitamins and mineral supplements can help you achieve that goal, but they are not always beneficial. For personalized advice on the supplements that are appropriate for you, consult your physician or a qualified nutritionist.

The Purpose of Vitamins and Minerals

Vitamins and minerals are necessary for growth, development and normal functioning. Vitamins are organic compounds and minerals are inorganic. Both fall under the heading of micronutrients, meaning that the body requires them in small amounts, in contrast to macronutrients such as carbohydrates, proteins, fats and water. With few exceptions, vitamins and minerals must be obtained in food or in supplements. Inadequate amounts of vitamins or minerals may result in a compromised immune system, infection and deficiency diseases, according to the textbook "Life Cycle Nutrition: an Evidence-based Approach."

Safety of Multivitamin Supplements

A 2006 report sponsored by the Agency for Health Care Research and Quality of the U.S. Department of Health and Human Services examined the safety of vitamin and mineral supplements and their efficacy in the prevention of chronic disease by analyzing the published medical literature on the topic. The report concluded that in general, the adverse effects experienced by people taking these supplements were no worse than those of placebo, except for cases of skin discoloration caused by beta-carotene. Vitamin and mineral supplements did not cause excess death rates.

Toxicity of Vitamins and Minerals

Vitamin and mineral supplements can be toxic if taken in excess amounts, although these instances are rare. B vitamins and vitamin C are the least likely to cause problems. They are water-soluble, meaning that excess amounts are typically excreted through the urine. However, the fat-soluble vitamins -- vitamin A, vitamin D, vitamin E and vitamin K -- are stored in the liver and fatty tissues. Excess buildup of fat-soluble vitamins in the body may cause toxic effects, including nausea, irritability, growth retardation and kidney damage, according to the Colorado State University Extension.

Safe Use of Vitamins and Minerals

A nutrient-dense eating plan that includes lean proteins, unprocessed grains, low-fat dairy products, healthy fats and an abundance of fruit and vegetables can adequately supply the average person's need for vitamins and minerals. However, the Harvard School of Public Health suggests that most people take a multivitamin/multimineral supplement as a "nutrition insurance policy" to cover the inevitable periods when healthy eating is hard to achieve. Choose supplements that do not exceed standard recommended doses, and use them under the supervision of your physician.