Do vitamins actually work?

[morbidd]

Hello all,

I'm currently ill with some sort of flu (have been testing for covid but negative), and it's got me thinking I need to look after myself more.

I certainly will look at a better diet and exercise but wondered if vitamin supplements actually worked for people?

If so, what people took and what effect they had on them?

Thank you

I take a few;

vitamin D - rarely get enough sun
iron water - heavy periods means I’m regularly low, I’m exhausted without the supplement
vitamin c - never ending colds last winter so hoping it’ll help
collagen - starting taking for peri knee aches and has helped that and my skin
magnesium - again to do with peri but not sure I’ve seen/felt anything from this one.

I have a varied diet, but when taking these regularly I feel more energetic and less old, tired and achy. I haven’t had a cold since taking vitamin c - obviously summer but the kids have still had at least one bout.

Vitamin D is the most recently hyped and whilst it’s true that deficiency is a bit rife, it isn't the miracle cure for all ailments it's ascribed to being. In fact, the most robust studies into some of the B vitamins actually show an increased risk of death and heart disease in those who supplement with them.

I thought I was going to die of exhaustion when I was deficient in vitamin D; and despite flu vaccinations, I got flu every year. Since taking vitamin D, I no longer get up, feeling so exhausted I don’t know where to get the energy from to make breakfast! I also haven’t had full blown flu either since.

As for B vitamins, that may be true, but we have a genetic metabolic disorder in the family, which produces secondary pellagra. DD1 is under a metabolic consultant; DD2 is suspected to have it; and as carriers we could be affected to a lesser extent. Secondary pellagra is no joke either!

Please see my other paragraph on the exception being those with Illness 🤪🤪😛

Vitamin D is tricky though. Research is actually a bit lacking and the NHS hasn't really caught up with dose (they suggest much too low, apart from when they actively try and treat deficiency - however they then don't monitor later)

The problem is, it has a very long half life and everyone metabolises it differently. So even if you took it for weeks, you still wouldn't reach the peak plasma concentration, and everyone's body reacts differently to different levels. As such, the therapeutic window is really quite narrow, I.e. by the time you've got enough to do anything interesting, you could easily wander into toxicity. But I guess this is more a criticism of how we monitor vitamin D levels than of actually taking it.

Charming

I take Vitamin D. A blood test found I was deficient and it's made such a difference since I started taking it.

A general multivitamin because I know I don't eat enough fruit and veg.

Collagen and turmeric supplements for joints and muscles. I have plantar fascitis and have just started taking these in the hope they'll help (alongside the other stuff I'm doing to manage it.)

Apple cider vinegar for digestion.

And omega 3 because I don't like eating oily fish.

They said mine was a "bit low" and sent me a letter. Knowing my doctors, for them to send a letter meant it was pretty bad
When pushed, my level was 9

I take lots of supplements and touch wood, not been ill for over 4 years, not a single cold or anything.

I take
Iron
Vit D 8 months of the year
Plant sterols (my cholesterol has come down)
Biotin (nails better)
Collagen
Tumeric
Green powders

I get the idea that if your diet is sufficient then you shouldn't need them but I have a poor appetite and do a lot of exercise. I'm happy to spend the money and not being ill does make me think they might be helpful (although tbf I was never one gor colds or sick bugs anyway thankfully)

Yes, there is evidence that zinc for example can shorten the duration of the cold and other viral infections.

If you have a deficiency, yes, they can help you not be deficient, and then reduce the symptoms caused by the deficiency. I have a GI issue that means I don't absorb nutrients from food - vitamin D, folate, other fat soluble vitamins especially - and I need to take them as supplements to not be deficient.

A daily multivitamin though in the absence of any deficiencies isn't going to drastically improve your health though as your body largely won't absorb what it doesn't need, with some exceptions.

My understanding is that there’s a difference between being deficient and not at optimum levels.

For example, my Vitamin b12 was literally on the bottom of the range. “Results are normal.” says GP. End of conversation. Except I still felt shit.

Formally qualified nutritionist suggested a supplement to raise them, with testing again in 6 months. She prefers levels like Vit D etc to be at the top of end of ranges (with regular testing to ensure they don’t tip over into too high.)

Such a good point

@NiceUnusualDifferent

Sorry for the late reply.

I take the following:

Omega 3
Vitamin D
Magnesium and Zinc
Iron
Turmeric

Like I said, it could just be the placebo effect but I do feel so much better.

Yes, I notice when I don’t take mine, I think I get low on B vitamins in particular, and iron.
I am a natural redhead so make my own vitamin D but supplement that too anyway.
I found the Wellwoman ones have good levels. I’m now back on menopace as I’ve stopped HRT, it has a good mix of vitamins and minerals.

Not sure but I usually have multi vitamin ones

I needed iron infusions in hospital when I couldn't stop falling over.
My B12 & D levels were also on the floor post gastric surgery. It was awful.
'being a bit low on vitamins' can make you really ill in certain circumstances.

Vit D and B12 - under the tongue.

Magnesium, zinc and omegas - with a meal.

I need to get back on iron (am veggie) but because it is best absorbed without dairy or caffeine for an hour before or after, I haven't decided when in the day to take it. I need a routine.

So why are some actually prescribed then?

I am prescribed ferrous sulphate to boost my iron and folic acid alongside other medication I need to take,

On other advice from the doctor I also have Vitamin D and Vitamin C all year round.

I generally take a multivitamin in top, one aimed at improving immunity, as my health condition and medication bring my immunity down.

I've had a dreadful year of illnesses since last November - bronchitis, covid twice, throat infection and more recently pneumonia and pleurisy which are proving harder to get rid of entirely, I'm willing to try anything!

Unless you are eating oily fish 3 x pwk you will be deficient in omegas.

Unless you are eating red meat regularly you will be deficient in iron.

Unless you sunbathe regularly you will be deficient in vitamin d.

So yes there will be supplements that will make you healthier but it will depend on your existing habits.

Well exactly! Everyone is advised to take vitamin D, folic acid (and vit D again) advised by NHS for pregnancy, iron prescribed by GPs (although they often wait until you’re actually anaemic – they don’t bother so much about getting to ‘optimum’ levels. I’m sure there are other examples.

I've been prescribed vitamins and minerals as well due to being chronically deficient in vitamin D, low in iron and low in B vitamins.

In regards to the vitamin D I actually take a level much higher than what the NHS recommend on the advice of the GPs in my practice. As a result I now rarely turn up with skin infections.

I however have never taken vitamin C and vitamin A even when pregnant, and had a disagreement with the first community midwife I saw over the vitamins and minerals I should take. She insisted I should take a pregnancy multi-vitamin which had much too low levels of vitamin D for me. My stance was backed by the obstetricians I saw who had access to the blood tests my GPs had taken over the years.

Point is every ones individual needs are different.

The things you have listed aren't true.

For example there is a condition called Hemochromatosis were you want to avoid iron, and there are other conditions where even if you eat red meat regularly your body will not store enough iron.

And I was just told to go get OTC brands.

DD is under a metabolic unit. The consultant said she was to be prescribed vitamin B3, in doses way above the RDA. The GP could not find it in the BNF. The consultant said to buy it from Boots or Amazon. He just flicked through Amazon, until he found a brand, he considered reputable and said "Buy that!"

Another doctor from the same leading hospital told me:

"We have patients on the wards, with a devastating condition. They are nutritionally deficient in something. We can't find a source to prescribe. We tell the parents to go to Boots or Holland Barratt and buy some. Sometimes, it works and sometimes it doesn't!"

Sometimes, there is nothing else you can do, but buy OTC brands!

I think the truth is that vitamin supplements do work (but not as good as dietary sources probably) if it's something you're deficient in. Otherwise, not really, albeit not likely to hurt!

It’s definitely worth researching.

For example, you can buy folic acid from Boots or whatever.

But if you read around a bit, this sort of artificial form of folic acid is not as good as the methyl-folate L version, and the artificial version can block uptake of the better quality version.

So the cheap basic one is better than nothing, but in this case not the best option – it is worth doing the research and being selective.

In case it’s of interest to anyone, a brand called ‘Health Leads’ does a good one, which is on amazon.