Body Shape Migraines vs Headaches. About this Blog Get information on a variety of health conditions, disease prevention, and our services and programs. Date Archives Year Author Archives Select Author Eileen K Carpenter, MD Manasija Rath, MD Nadia Hasan, DO Nitin Ahuja, MD, MS Paula S Barry, MD, MHA, FACP Robyn S Medina, DO.

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For Fellows and Residents Hospital of the University of Pennsylvania Lancaster General Health Programs Pennsylvania Hospital Programs Presbyterian Medical Center Programs. Vitamin B12 - Consumer Vitamin B12 - Vitamina B12 en español Vitamin B12 - Health Professional Foods from animals, but not plants, naturally have vitamin B Vitamin B6 - Consumer Vitamin B6 - Vitamina B6 en español Vitamin B6 - Health Professional Vitamin B6 is found naturally in many foods and is added to others.

C Calcium Calcium - Consumer Calcium - Calcio en español Calcium - Health Professional Calcium and Cancer Prevention: Strengths and Limits of the Evidence Source: National Cancer Institute NCI Calcium for weight loss see Weight Loss Calcium-rich foods include milk, cheese, and yogurt; vegetables like kale, broccoli, and Chinese cabbage; and canned sardines and salmon with soft bones that you eat.

Public Health Alert Concerning Dietary Supplements Containing Cesium Salts Source: U. Choline - Consumer Choline - Colina en espanol Choline - Health Professional You can get recommended amounts of choline by eating a variety of foods. Chromium - Consumer Chromium - Cromo en español Chromium - Health Professionals Chromium for weight loss see Weight Loss Chromium is a mineral found in many foods.

Copper - Consumer Cobre - Copper en español Copper - Health Professional Nuts are a rich source of copper. Vitamin C - Consumer Vitamin C - Vitamina C en español Vitamin C - Health Professional Vitamin C and COVID see COVID Vitamin C and immune function see Immune Function Cancer: High-Dose Vitamin C patient version Source: National Cancer Institute Cancer: High-Dose Vitamin C health professional version Source: National Cancer Institute Cancer: Antioxidants Vitamin C, Vitamin E, and Coenzyme Q10 Source: Agency for Healthcare Research and Quality AHRQ Cardiovascular Disease: Antioxidants Vitamin C, Vitamin E, and Coenzyme Q10 Source: Agency for Healthcare Research and Quality AHRQ NIH COVID Treatment Guidelines on Vitamin C Source: National Institutes of Health NIH You can get enough vitamin C by eating a variety of foods including citrus fruits such as oranges and grapefruit and their juices, as well as red and green pepper, kiwifruit, broccoli, strawberries, baked potatoes, and tomatoes.

D Vitamin D Vitamin D - Consumer Vitamin D - Vitamina D en español Vitamin D - Health Professional Vitamin D for weight loss see Weight Loss Vitamin D and COVID see COVID Vitamin D and immune function see Immune Function NIH COVID Treatment Guidelines on Vitamin D Source: National Institutes of Health NIH Very few foods naturally have vitamin D.

Fatty fish such as salmon, tuna, and mackerel are among the best sources. Fortified foods like milk provide most of the vitamin D in American diets. Source: Operation Supplement Safety, U. Dietary Supplements for Exercise and Athletic Performance - Consumer Exercise and Athletic Performance - Suplementos Dietéticos para Mejorar el Ejercicio y el Rendimiento Físico Dietary Supplements for Exercise and Athletic Performance - Health Professional Bodybuilding and Performance Enhancement Supplements: What You Need To Know Source: National Center for Complementary and Integrative Health NCCIH Caution: Bodybuilding Products Can Be Risky Source: U.

Food and Drug Administration FDA Some dietary supplement ingredients are claimed to enhance exercise and athletic performance. Vitamin E - Consumer Vitamin E - Vitamina E en español Vitamin E - Health Professional Vitamin E and immune function see Immune Function Many foods have vitamin E including vegetable oils such as wheat germ, sunflower, and safflower oils , nuts such as almonds , seeds such as sunflower seeds , and green vegetables such as spinach and broccoli.

Many supplements contain ingredients that can have strong effects in the body. Additionally, some supplements can interact with medications, interfere with lab tests, or have dangerous effects during surgery.

Your health care professional can help you decide what supplement, if any, is right for you. When taking dietary supplements, be alert to the possibility of a bad reaction or side effect also known as an adverse event.

If you experience an adverse event while taking a dietary supplement, immediately stop using the supplement, seek medical care or advice, and report the adverse event to the FDA.

Under existing law:. In general, even if a product is labeled as a dietary supplement, a product intended to treat, prevent, cure, or alleviate the symptoms of a disease is a drug, and subject to all requirements that apply to drugs.

Even though the FDA does not approve dietary supplements, there are roles for the agency in regulating them. Before taking a dietary supplement, talk with your health care professional. They can help you decide which supplements, if any, are right for you.

You can also contact the manufacturer for information about the product.

Eleuthero Source: MedlinePlus, U. Food and Drug Administration FDA AHRQ Evidence Report on Ephedra produced by RAND Source: Agency for Healthcare Research and Quality AHRQ Herbs at a Glance: Ephedra Source: National Center for Complementary and Integrative Health NCCIH.

Eucalyptus Source: MedlinePlus, U. Evening Primrose Oil Source: National Center for Complementary and Integrative Health NCCIH Evening Primrose Oenothera biennis.

Dietary Supplements for Exercise and Athletic Performance - Consumer Exercise and Athletic Performance - Suplementos Dietéticos para Mejorar el Ejercicio y el Rendimiento Físico Dietary Supplements for Exercise and Athletic Performance - Health Professional Bodybuilding and Performance Enhancement Supplements: What You Need To Know Source: National Center for Complementary and Integrative Health NCCIH Caution: Bodybuilding Products Can Be Risky Source: U.

Food and Drug Administration FDA Some dietary supplement ingredients are claimed to enhance exercise and athletic performance. Eye conditions Source: National Center for Complementary and Integrative Health. Vitamin E - Consumer Vitamin E - Vitamina E en español Vitamin E - Health Professional Vitamin E and immune function see Immune Function Many foods have vitamin E including vegetable oils such as wheat germ, sunflower, and safflower oils , nuts such as almonds , seeds such as sunflower seeds , and green vegetables such as spinach and broccoli.

F Fenugreek Fenugreek Source: National Center for Complementary and Integrative Health NCCIH Fenugreek Trigonella foenum-graecum.

Feverfew Source: National Center for Complementary and Integrative Health NCCIH Feverfew Tanacetum parthenium. Flaxseed and Flaxseed Oil Source: National Center for Complementary and Integrative Health NCCIH Flaxseed Linum usitatissimum.

Folate - Consumer Folate - Folato en español Folate - Health Professional Folic acid is added to many grain-based products. G Garcinia cambogia Garcinia cambogia and weight loss Source: Operation Supplement Safety, U.

Department of Defense Garcinia cambogia hydroxycitric acid see Weight Loss. Garlic and immune function see Immune Function Garlic Source: National Center for Complementary and Integrative Health NCCIH Garlic Allium sativum. Gelatin Source: MedlinePlus, U.

Ginger Source: National Center for Complementary and Integrative Health NCCIH Ginger Zingiber officinale. Ginkgo Source: National Center for Complementary and Integrative Health NCCIH Ginkgo Source: National Institute of Environmental Health Sciences NIEHS Ginkgo Ginkgo biloba.

Ginseng for athletic performance see Exercise and Athletic Performance Ginseng and COVID see COVID Ginseng and immune function see Immune Function Ginseng Asian Source: National Center for Complementary and Integrative Health NCCIH Ginseng American Source: MedlinePlus, U.

National Library of Medicine Ginseng Siberian Source: MedlinePlus, U. National Library of Medicine Asian Ginseng Panax ginseng.

Glucosamine Source: MedlinePlus, U. Glutamine for athletic performance see Exercise and Athletic Performance Glutamine and immune function see Immune Function.

Goji Source: MedlinePlus, U. Goldenseal Source: National Center for Complementary and Integrative Health NCCIH Goldenseal Hydrastis canadensis. Grape Source: MedlinePlus, U. Grape Seed Extract Source: National Center for Complementary and Integrative Health NCCIH Grape Seed Oil seed extract of Vitis vinifera.

Grapefruit Source: MedlinePlus, U. Green coffee beans for weight loss Source: Operation Supplement Safety, U. Department of Defense Green coffee bean extract see Weight Loss. Green Tea Source: National Center for Complementary and Integrative Health NCCIH Tea and Cancer Prevention Source: National Cancer Institute NCI Green tea for weight loss see Weight Loss Green Tea Camellia sinensis.

Gymnema Source: MedlinePlus, U. H Hawthorn Hawthorn Source: National Center for Complementary and Integrative Health NCCIH Hawthorn Crataegus spp. Botanical Dietary Supplements - Background Information Herbs at a Glance Source: National Center for Complementary and Integrative Health NCCIH.

Hibiscus Source: MedlinePlus, U. Hoodia Source: National Center for Complementary and Integrative Health NCCIH Hoodia for weight loss see Weight Loss.

Hops Source: MedlinePlus, U. Horny goat weed Source: MedlinePlus, U. Horse Chestnut Source: National Center for Complementary and Integrative Health NCCIH Horse Chestnut Aesculus hippocastanum. Horsetail Source: MedlinePlus, U. Huperzine A Source: Operation Supplement Safety, U.

I Immune Function Dietary Supplements for Immune Function and Infectious Diseases - Consumer Suplementos dietéticos para la función inmunitaria y las enfermedades infecciosas Dietary Supplements for Immune Function and Infectious Diseases - Health Professional.

Iodine - Consumer Iodine - Yodo en español Iodine - Health Professional The use of iodized salt is the most widely used strategy to control iodine deficiency. Iron - Consumer Iron - Hierro en español Iron - Health Professional Iron for athletic performance see Exercise and Athletic Performance Iron is found in lean meat, seafood, poultry, beans, iron-fortified breakfast cereals and breads, and other foods.

K Kava Kava Source: National Center for Complementary and Integrative Health NCCIH Kava Piper methysticum. Ketone supplements for performance Source: Operation Supplement Safety, U. Vitamin K - Consumer Vitamin K - Vitamina K en español Vitamin K - Health Professional Green leafy vegetables are good sources of vitamin K.

L L-arginine L-Arginine Source: MedlinePlus, U. L-Tryptophan Source: MedlinePlus, U. Lactobacillus Source: MedlinePlus, U.

National Library of Medicine Lactobacillus probiotic see Probiotics. Lavender Source: National Center for Complementary and Integrative Health NCCIH.

Licorice Root Source: National Center for Complementary and Integrative Health NCCIH Licorice Glycyrrhiza glabra. Lutein Source: MedlinePlus, U. Lycopene Source: MedlinePlus, U.

M Maca Maca Source: MedlinePlus, U. Magnesium - Consumer Magnesium - Magnesio en español Magnesium - Health Professional The amount of magnesium you need depends on your age and sex. Manganese - Consumer Manganese - Manganeso en español Manganese - Health Professional Legumes are a good source of manganese.

Mangosteen Source: MedlinePlus. Maritime Pine Source: MedlinePlus, U. Melatonin and COVID see COVID Melatonin: Sleep Disorders Source: Agency for Healthcare Research and Quality AHRQ Melatonin Source: National Center for Complementary and Integrative Health NCCIH.

Menopause Source: National Center for Complementary and Integrative Health. Methylsulfonylmethane MSM Source: MedlinePlus, U. Milk Thistle Source: National Center for Complementary and Integrative Health NCCIH Milk Thistle Silybum marianum. Mistletoe Source: National Center for Complementary and Integrative Health NCCIH Mistletoe Extracts PDQ Source: National Cancer Institute NCI Mistletoe Viscum album L.

Molybdenum - Consumer Molybdenum - Molibdeno en español Molybdenum - Health Professional. National Library of Medicine MSM for Osteoarthritis Source: National Center for Complementary and Integrative Health NCCIH. Mushrooms in dietary supplements Source: Operation Supplement Safety, U.

Department of Defense Reishi mushroom Source: MedlinePlus, U. N N-acetylcysteine NAC N-acetylcysteine NAC and COVID see COVID N-acetylcysteine NAC and immune function see Immune Function. Niacin - Consumer Niacin - Niacina en español Niacin - Health Professional Niacin is important for the development and function of cells in your body.

Nitric oxide supplements Source: Operation Supplement Safety, U. Noni Source: National Center for Complementary and Integrative Health NCCIH Noni Morinda citrifolia. Nootropics: What are they?

Others might use supplements to address a known vitamin deficiency. Many adults in the United States take supplements to boost their daily consumption of key nutrients like:. Some people also take supplements to relieve the symptoms of a diagnosed health condition, prevent health problems, or provide certain health benefits.

A few common examples include:. There are many different kinds of dietary supplements. Common types of supplements include:. Here are some of the purported benefits associated with some popular dietary supplements:. The available clinical evidence about whether or not dietary supplements work is mixed.

And while many researchers believe fish oil omega-3 fatty acids can help to improve heart health, the results of available studies are conflicting.

Although the U. However, some research about the health benefits of dietary supplements is promising. Here are a few study findings about the efficacy of select supplements:. However, anyone can have an adverse reaction to a supplement—particularly if you take a large dose.

The side effects of taking too much of a given supplement vary widely. Possible health complications include, but are not limited to, liver damage , excessive bleeding, and stroke. Signs of a serious adverse reaction to a supplement may include:.

If you are allergic to a supplement or supplement ingredient, you may experience an allergic reaction. This can present as a rash or hives, itching, and swelling in your throat, tongue, or lips. Seek emergency medical help if you experience any of the above symptoms or reactions.

Certain supplements may also have harmful interactions with medications and other supplements. Taking multiple supplements or combining supplements with prescribed medications may increase the risk of side effects or make your medication less effective.

For example, the herbal supplement St. Certain antioxidant supplements like vitamin C and vitamin E can reduce the impact of chemotherapy treatments. Several supplements also interact negatively with blood-thinning medications, either increasing or reducing their effectiveness.

For instance, vitamin K may reduce the effectiveness of the blood-thinner Warfarin Coumadin. There are steps you can take to make sure you are using supplements safely and appropriately. If you are taking a supplement or thinking about starting a supplement, try to follow these guidelines:.

Most experts do not recommend using supplements in place of food sources to fulfill your daily consumption of certain essential nutrients. There is also not enough research to support the benefit of taking an excess of certain nutrients through supplements, and some nutrients can be harmful in very high doses.

If you are interested in the potential benefits of supplements, make sure to discuss the uses and risks of the supplement with a healthcare provider. There is also some evidence certain supplements can provide health benefits and alleviate the symptoms of some medical conditions.

However, research on the efficacy of supplements is limited and ongoing. Before you start taking one, talk to your healthcare provider about potential side effects and drug interactions. Food and Drug Administration.

FDA Dietary supplements. Neufingerl N, Eilander A. Nutrient intake and status in adults consuming plant-based diets compared to meat-eaters: A systematic review.

Nutrients , ;14 1 , Actions for this page Listen Print. Summary Read the full fact sheet. On this page. About vitamin supplements Vitamins and minerals are obtained from food Vitamin and mineral deficiencies Vitamin pills are not miracle cures Vitamin use and cancer claims Vitamin and mineral supplements can be dangerous Vitamin and mineral supplements are a short-term measure Seek professional advice when taking vitamin and mineral supplements Where to get help.

About vitamin supplements Vitamins are organic compounds that our bodies use, in very small amounts, for a variety of metabolic processes.

Vitamins and minerals are obtained from food Research indicates that most of the vitamins you get from the food you eat are better than those contained in pills. Vitamin and mineral deficiencies Our body only needs a small amount of vitamins and minerals every day External Link.

However, some people may need supplements to correct vitamin or mineral deficiencies and this includes: pregnant women and women who are breastfeeding people who smoke , drink alcohol in excess or use illegal drugs crash dieters or those on very strict diets the elderly especially those who are disabled or chronically ill some vegetarians or vegans women with heavy periods people with food allergies those with malabsorption problems such as diarrhoea , coeliac disease , cystic fibrosis or pancreatitis.

Folate and pregnancy Women who are pregnant or planning a pregnancy are recommended folic acid also known as folate supplements to reduce their risk of having a child with a neural tube defect , such as spina bifida. Vegan diets and vitamin supplements People who follow vegan diets , especially if pregnant, may benefit from vitamin B12 supplements.

Vitamin pills are not miracle cures It is commonly believed that taking mega-doses of certain vitamins will act like medicine to cure or prevent certain ailments. Stress, tiredness and vitamin pills Vitamin supplements are commonly considered to be an antidote to stress.

Anti-ageing vitamins Vitamin E is often singled out as the potential fountain of youth. Vitamin use and cancer claims Some claims have been made that certain vitamins can treat different cancers.

For example: Vitamin A beta-carotene in large doses does not cure cancer and can be toxic, particularly if taken as pills rather than food. Studies have linked vitamin A to an increase in other cancers — such as lung cancer in smokers, if taken in supplement form. Although there is some evidence vitamin E could play a small role in preventing some cancers, equally there is evidence that it could speed up the onset of other types of cancer.

However, this has not been proved or disproved. High doses of antioxidants are unlikely to help with the effectiveness of conventional cancer treatments such as chemotherapy and radiotherapy. In fact, megadoses of antioxidants can interfere with some medical treatments for cancer by helping to protect the cancer cells that the therapies aim to destroy.

Some studies have shown prostate , breast and lung cancer risk are not decreased by taking high-dose supplements containing vitamins E or C or selenium.

Vitamin and mineral supplements can be dangerous Proper balance and adequate levels of essential nutrients is important for a range of complex processes in our body. High doses of vitamin supplements are unsafe Many people mistakenly believe that since small amounts of vitamins are good for you, then large amounts must be better.

Taking higher than recommended doses of some vitamins may cause health problems. Such as: Vitamins A, D, E and K are fat soluble, which means they are stored in the body and if taken in high doses can be toxic. High doses of some water-soluble vitamins, such as vitamin B6, can also become toxic.

Large folate intakes can hide vitamin B12 deficiencies. High levels of vitamin B6 have also been linked to some types of nerve damage.

Doses of vitamin C above one gram can cause diarrhoea. Excessive amounts of vitamin C in the body can also interfere with medical tests — such as diabetes tests, by giving a false result.

High doses of vitamin A may cause birth defects, as well as central nervous system, liver, bone and skin disorders. High-dose vitamin E supplements have been linked to higher rates of early death mortality. Large doses of minerals can also lead to health problems Excessive doses of some minerals may also cause problems for example: At just 5 times the RDI, zinc, iron, chromium and selenium can be raised to toxic levels in the body.

Large intakes of fluoride especially in childhood may stain, and even weaken, the teeth. Very large doses of fish oil can lead to decreased blood clotting. Iron toxicity is also common. Even a small amount over the RDI can cause gastrointestinal upset, nausea and black bowel actions poo.

Severe toxicity can lead to coma and even death. Stay safe and keep to the recommended dose For a healthy adult, if supplements are used, they should generally be taken at levels close to the RDI.

Vitamin and mineral supplements are a short-term measure Taking vitamin and mineral supplements is a short-term measure.

Author Archives Select Author Eileen K Carpenter, MD Manasija Rath, MD Nadia Hasan, DO Nitin Ahuja, MD, MS Paula S Barry, MD, MHA, FACP Robyn S Medina, DO. Share This Page: Post Tweet. Close myPennMedicine PENN Home For Patients and Visitors Close I Want To: How to Make an Appointment at Penn Medicine Find A Doctor Find a Location Access myPennMedicine Pay My Bill.

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Amazon Music Stream millions of songs. Amazon Ads Reach customers wherever they spend their time. ACX Audiobook Publishing Made Easy. But many experts recommend to 1, IU a day for most adults; daily doses up to 4, IU are considered safe, but more can be toxic.

It's very hard to get the vitamin D you need from your diet; oily fish and fortified dairy products are the only important sources. So supplements do make good sense for most adults.

The form known as vitamin D 3 is usually recommended, but D 2 is also effective; for best results, take your vitamin D along with a meal that has some fat. If you want to be sure you need this supplement, ask for a blood test; levels of at least 30 nanograms per milliliter are considered best.

Vitamin E, vitamin A, beta carotene, and vitamin C were the favorites of the s and early '90s. But many careful randomized clinical trials have not shown any benefit against heart disease, cancer, or other illnesses. And that's not the worst of it. In fact, even moderately high doses of vitamin A increase the risk of hip fractures, and high levels of vitamin A have been linked to an increased risk of prostate cancer; beta carotene increases lung cancer risk in smokers; and vitamin E increases the risk of prostate cancer and has been linked to an increase in respiratory infections, heart failure, and the overall death rate.

Do not take antioxidant supplements. One exception: people with moderate or advanced age-related macular degeneration AMD benefit from special antioxidant supplements that also contain zinc.

Unfortunately, though, this preparation does nothing to prevent AMD in people who have healthy eyes. Vitamin B 12 is found only in animal-based foods, so strict vegetarians may need supplements.

In addition, many older people don't make enough of the stomach acid that's needed to liberate B 12 from animal products so it can be absorbed. But B 12 is also added to fortified grain products and other foods, and this synthetic B 12 is easy to absorb even without stomach acid.

That means a single bowl of cereal can provide your RDA of 2. Still, if your fortified grain consumption is erratic, a B 12 supplement is reasonable. Folate is more complex.

The vitamin is essential for the production of red blood cells, and it has an important role in DNA production and in repairing defects in the genetic code.

Although folate is present in a variety of leafy green vegetables, fruits, legumes, and meats, until the late s, many Americans didn't get their RDA of mcg from foods — and folate deficiencies during pregnancy sharply increase the risk of devastating birth defects.

That's why the U. and Canadian governments issued regulations mandating folic acid fortification of all grain products including cereal, bread, flour, pasta, and rice from onward. Folate fortification has eased the birth defect problem, but obstetricians still recommend supplements for women who are trying to conceive or who are already pregnant.

Despite their iconic status, there is no evidence that multivitamins enhance health and well-being or prevent illness. Without disputing these conclusions, many doctors have continued recommending and taking multivitamins.

One rationale is that they are a convenient and inexpensive way to get vitamin D — but most preparations provide just IU, much less than the to 1, IU currently in favor.