This post was written by Stephen Clingman, MD, PPG – Family Medicine and Primary Care.
Vitamins are chemicals that our bodies need to function properly. Many of the vitamins we require are absorbed through the foods we eat. But in America, the grocery aisles are lined with ultra-processed options, missing the vitamins we would typically get through whole ingredients or items consumed fresh from a garden. Because of this, supplementation can be helpful for those unable to obtain the nutrients they need through their diet. In this post, we’ll cover solubility and finding the right vitamin options for you.
What vitamins do I need?
For many deficient in a range of nutrients, a multivitamin can be a great solution. But sometimes, multivitamins aren’t enough. In these cases, we need to take a specific vitamin to meet a need.
Vitamins are available online, in pharmacies and health shops, and many big box stores. They typically come in two categories–those absorbed into our bodies through water and those that absorb through fat.
Water-soluble
Water-soluble vitamins dissolve in water. When we take this kind of vitamin, the body keeps what it needs and releases the excess into our urine to be removed from our bodies. With most of these vitamins, there is little risk to taking too much, with some exceptions.
There are some water-soluble vitamins that are not safe to take in any amount for certain populations, including:
These vitamins are key to the function of your heart, nerves and muscles, so even a little bit too much or too little can cause issues. Those taking these vitamins should speak with their provider to see if they would benefit from having their levels monitored through bloodwork. While the doses in most multivitamins or combination vitamins, like a B complex, are generally safe, consuming more than the recommendation can lead to problems.
Fat-soluble
The other way that vitamins are absorbed is through fat. The colon will absorb the vitamins and store what it doesn’t need in the fat cells in our body.
The four most common fat-soluble vitamins are:
- Vitamin D
- Vitamin E
- Vitamin A
- Vitamin K
These vitamins can build up to toxic levels and cause problems, some of which may be permanent. For this reason, it’s important to monitor their levels in the body through bloodwork if you’re taking amounts higher than those found in a multivitamin or combination pill, like calcium with Vitamin D.
A word of caution about vitamins
The biggest mistake I see my patients make is thinking that medicines that are available over the counter, like vitamins, are safe to take without telling your doctor. Or they feel that if someone told them that it’s natural, then it’s safe. I remind my patients, that the body can’t tell the difference between a medicine and a vitamin. It treats them all as chemicals, all the same way. I would also mention that lightning strikes and snake bites are also natural, but I don’t recommend either one. Natural doesn’t mean safe.
Vitamins are important to our health, and a lack of these nutrients can lead to medical problems and even death. But so can taking too much of a vitamin. The best thing you can do is discuss your needs with your doctor, monitor your levels through regular bloodwork and purchase products that meet the minimal guidelines for product testing and safety. Being thoughtful to your supplementation regimen is a great step toward getting to your healthiest self.
If you need help establishing care with a family medicine or primary care provider, our Access Center can help. Call 877-PPG-TODAY or 877-774-8632 for assistance.
