According to the Centers for Disease Control and Prevention, over 40% of Americans take some sort of supplement each day. This amounts to what Market Watch refers to as a staggering $37 billion industry between multivitamins, supplements, and protein powders. Despite those numbers, there's a growing amount of research suggesting that supplements are, for the most part, unnecessary. One major problem with them is that they don't exactly do what they claim, or at least not what we've been led to believe they're going to do. There are a lot of myths and misunderstandings about vitamins and minerals in terms of what is needed, how much is needed, and what the positive and negative side effects are. There are legitimate reasons, like a true deficiency, that require the use of vitamin and mineral supplements. Speak with your doctor about whether or not a deficiency exists or if you have any concerns about your current supplements.If you're struggling to wade through all of the information about supplements, read on. These are some of the things you need to know before deciding to start taking supplements. There's not a "one size fits all" approach to supplementing.The first question you may ask yourself when it comes to supplements is whether or not you need them. The short answer is maybe. Although most people are able to get the adequate amount of vitamins and minerals from their diet, there are some groups who may need a supplement. The National Institute of Health, for example, notes that you may need extra support if you're pregnant or a vegan. During pregnancy, getting enough iron is critical to helping prevent birth defects. Additionally, vegans may fall short on nutrients found primarily in animal proteins, like B12.Carol Haggans, a registered dietitian and consultant to NIH, said, "vitamin B12 mostly comes from meat, fish and dairy foods, so vegans may consider taking a supplement to be sure to get enough of it."Other conditions may affect the absorption of certain vitamins and require supplements, and of course, protein supplements can be added for those whose lifestyle requires them.Too much of certain vitamins and minerals can have adverse effects.The human body needs vitamins and minerals in order to operate as efficiently as possible, but only in certain amounts. WebMd notes thattoo much of certain ones can be as dangerous, if not more so, than having too little. An excess of vitamin B6 can cause nerve pain, fat-soluble vitamins can be toxic at high levels, and too much vitamin C can cause nausea and diarrhea, as further noted by WebMD.Be sure to check the UL (tolerable upper intake level) for the supplements you're taking, and note that it's different for each vitamin or mineral. And be aware that the UL is the limit for all sources of a vitamin, meaning if you get some from food and some from a supplement, you'll hit that limit faster.Understand the difference between water-soluble and fat-soluble vitamins.Some vitamins are water-soluble, which means the body uses what it needs of them and gets rid of any excess through urine. Fat-soluble vitamins, on the other hand, are stored by the body for long periods of time in the case of excess. These are the ones, specifically vitamins A and K, that need special attention paid to them to be sure you're not consuming more than the upper intake level, according to MedicineNet. See the rest of the story at Business Insider
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