The ABC of vitamins: Do you really need multi?

You can name all the vitamins, but that doesn’t mean you know all there is to know about them. Ward off cold. You are popping vitamin C because you think it can ward off a cold? No, according to a WebMD quiz reviewed by Melinda Ratini, MD. A decade’s worth of findings show vit C doesn’t prevent colds for most people. Sure it may make the symptoms ease a little faster but not less severe.

The word “vitamin” comes from two words: “vital” and “amines”. It was once thought vitamins were amino acids, the blocks that form proteins. Today, 13 different types essential for good health are known and you can typically get all your need from a balanced diet.

B12 energy. Remember those TV ads that claim choco drinks loaded with B12 gives you energy? Okay, so too little of B12 can cause anaemia, memory loss, confusion, and tingling in your limbs. But there’s no evidence that it gives you more energy or makes you a better athlete.

Strong bones. Ok, so you need calcium and vitamin D for healthy bones. But that’s not all you need. Research shows other nutrients, including magnesium, potassium, and vitamin K, help, too.

Any difference. You hear vitamins and minerals together most times. They are not the same. The only difference is vitamins come from plants or animals— and are known by letters of the alphabet: A, B, C, D, E, K. Minerals come from the earth, and include calcium, which builds bone and makes blood clot, and iron, which helps your blood carry oxygen.

Urine colour. Your urine colour can’t tell you whether you are getting enough vitamins. Some vitamins, including C and B, turn your pee a bright orange or even yellow-green if you take more than you need. That’s your kidneys getting rid of the excess. Recommended amounts of most vitamins and minerals don’t colour your urine.

How much? Supplements are a good way to make sure you get enough nutrients. But many vitamins and minerals can be toxic if you take too much. Too much vit A can cause nausea, vomiting, and liver damage. Too much vit D can cause weakness, heart rhythm problems, and confusion. Because the body stores vitamins A, D, E, and K and iron, the excess can build up in your organs and tissues and damage your kidneys or liver.

Hard to get. If you are a vegetarian or vegan, vit B12 might be difficult to get. This crucial B vitamin is mostly in foods from animal sources, including meat, eggs, and dairy products. If you don’t eat these, you may not be getting enough B12. Talk to your doctor about whether you should take a supplement.

All in one. Multivitamins are all over the drug shelf but are they a good way to make sure you get enough nutrients? Experts are deeply divided on them. A lot of recent studies have found that healthy people don’t benefit from them. Even those who have taken one every day for years don’t appear to be healthier or to live longer. But other scientists believe that they can help fill in for what’s missing in many people’s diets. Experts do agree that the best source for vitamins and minerals is food, not pills.