The Truth About Vitamin Supplements: What You Need to Know

In today’s health-conscious society, the vitamin and supplement industry is booming. With influencers and celebrities promoting various products on social media, it’s easy to feel overwhelmed by the multitude of options available. While vitamins are essential for maintaining overall health, many people overlook the potential side effects and risks associated with supplement use. Dr. Jaban Moore, a functional medicine doctor based in Kansas City, sheds light on the vitamins he avoids and offers safer alternatives.

Vitamin B12 is a critical nutrient, necessary for the proper functioning of the central nervous system, DNA production, and the formation of red blood cells. Natural sources of vitamin B12 include animal products such as meat, fish, clams, poultry, dairy, and eggs, with organ meats like liver being particularly rich in this vitamin. For those following a plant-based diet, fortified cereals, nutritional yeast, and non-dairy milk can provide adequate B12 levels. Dr. Moore warns against using cyanocobalamin, a synthetic form of vitamin B12 that contains cyanide and requires additional detoxification. Instead, he recommends opting for methylcobalamin, a more bioavailable form of the vitamin.

Magnesium is another vital mineral that supports numerous bodily functions, including muscle and nerve function, bone health, and mood regulation. It can be found in whole grains, nuts, seeds, legumes, and various fruits and vegetables. Research suggests that higher magnesium levels may reduce the risk of high blood pressure and heart disease. However, Dr. Moore cautions against using magnesium oxide or citrate, as these forms can have laxative effects. He recommends magnesium glycinate for replenishing magnesium levels without the unpleasant side effects. It’s important to note that excessive magnesium intake can lead to diarrhea, abdominal discomfort, and even irregular heart rhythms, particularly in individuals with kidney issues.

Iron is essential for transporting oxygen throughout the body, and a deficiency can lead to iron deficiency anemia, characterized by fatigue, weakness, and dizziness. This condition is particularly prevalent among young children, menstruating women, and pregnant individuals. Rich dietary sources of iron include red meat, beans, nuts, spinach, and organ meats. Dr. Moore advises against using ferrous sulfate, which can be harsh on the digestive system and cause constipation and nausea. Instead, he suggests ferrous bisglycinate or heme iron for better absorption and gentler effects on digestion.

While the FDA regulates dietary supplements, it does so under a different set of guidelines than those for conventional foods and drugs. The Dietary Supplement Health and Education Act of 1994 defines dietary supplements as products designed to enhance the diet and can include a variety of ingredients. However, unlike pharmaceuticals, supplements do not require pre-market approval from the FDA, which raises concerns about their safety and efficacy. Manufacturers are responsible for ensuring their products are safe and accurately labeled, but consumers must remain vigilant.

In conclusion, while vitamins and supplements can play a significant role in supporting health, it is crucial to approach them with caution. Reading labels, understanding the ingredients, and consulting with healthcare professionals can help individuals make informed decisions about their supplement use. The FDA emphasizes the importance of discussing any dietary supplements with a healthcare provider, as they can interact with medications and potentially have harmful effects. By prioritizing natural food sources and seeking professional advice, individuals can better support their health without risking unwanted side effects.