Vitamins, minerals and supplements

Small amounts, important roles

Vitamins and minerals are needed alongside energy and protein. Different foods supply different combinations, which is why WHO emphasizes diversity within and across food groups. Repeatedly eating a very narrow menu can miss nutrients even when it supplies enough calories. Start by looking at what is absent from the usual pattern, not by collecting bottles.

Use fortified foods thoughtfully

Some foods have vitamins or minerals added. Read the Nutrition Facts label to see what a serving actually contributes; a front-of-pack claim is not a complete picture. Compare the amount you eat with the labeled serving. A fortified drink can contribute nutrients, but that does not make every drink a nutritionally equivalent replacement for milk or a meal.

A supplement should answer a specific question

Ask a healthcare professional whether you need a supplement, what it is for, how much to take and when to review it. Do not select a treatment dose from general nutrition guidance. FDA cautions that supplements should not replace varied foods and are not approved for safety and effectiveness before marketing. A label or sales claim does not establish that a product is suitable for you.

Bring the whole list to the consultation

List supplements, fortified products and medicines together, including powders and herbal products. Ask a pharmacist or clinician to check for overlap and interactions before adding another item. Persistent tiredness, hair changes or poor appetite have many possible causes; do not diagnose a deficiency from symptoms or marketing alone.

Common questions

References

• WHO — Healthy diet
• FDA — How to Understand and Use the Nutrition Facts Label
• FDA — FDA 101: Dietary Supplements