# Which vitamins / supplements should I take? **URL:** \ **Category:** In My Humble Opinion\ **Created:** [July 19, 2013, 9:01pm UTC](https://boards.straightdope.com/t/which-vitamins-supplements-should-i-take/663981 "2013-07-19T21:01:58Z")\ **Posts on this page:** 16\ **Page:** 1
**Author:** ![Jackknifed\_Juggernaut](https://avatars.discourse-cdn.com/v4/letter/j/9de053/32.png) [@Jackknifed\_Juggernaut](https://boards.straightdope.com/u/Jackknifed_Juggernaut)\ **Post date:** [July 19, 2013, 9:01pm UTC](https://boards.straightdope.com/t/which-vitamins-supplements-should-i-take/663981/1 "2013-07-19T21:01:58Z")
I’m a 43 year old male and pretty fit/healthy. I sort of have some prostate issues for which I take uroxatral. When I say “sort of”, I occasionally have some symptoms of BPH, but don’t have an enlarged prostate. A cystoscopy revealed only some swelling in my bladder (cystosis cystica) but nothing serious. If anything, I think its weight lifting and exercise that cause the symptoms. But that’s really the only thing wrong with me (as far as I know). For a few years, I’ve been alternating daily between two GNC Mega Men Vitapaks (“Performance & Vitality” and “Energy”). Additonally, I take a biotin/resveratrol supplement daily. I thought this was a healthy approach until I recently read some articles that refer to studies that demonstrate that vitamin supplements are somewhere between bad-for-you and deadly (particularly A, C and E)! So now I ask the smartest people I know. FWIW, my doctor continues to recommend a daily multivitamin, but he’s been towing that party line for decades. He’s just not aware of all the newest research. Also, as I quit my current regimen, should I do it all at once or gradually? ---
**Author:** ![DrDeth](https://avatars.discourse-cdn.com/v4/letter/d/b487fb/32.png) [@DrDeth](https://boards.straightdope.com/u/DrDeth)\ **Post date:** [July 19, 2013, 9:17pm UTC](https://boards.straightdope.com/t/which-vitamins-supplements-should-i-take/663981/2 "2013-07-19T21:17:19Z")
Many people need these: Calcium, Potassium, Magnesium, Vit D. (Note that 3 of these are minerals, not vitamins) Vegetarians, women: B-12, Iron. (B-12 is harmless, men should not take iron unless their MD sez so) Guys: lycopenes and zinc , Saw Palmetto for BPH. Stay away from megadoses of anything, esp Vit E A daily multi is mostly harmless. Do not go from a megadose of Vit C down to 0. Can cause scurvy symptoms. ---
**Author:** ![purplehorseshoe](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/purplehorseshoe/32/2996_2.png) [@purplehorseshoe](https://boards.straightdope.com/u/purplehorseshoe)\ **Post date:** [July 19, 2013, 9:51pm UTC](https://boards.straightdope.com/t/which-vitamins-supplements-should-i-take/663981/3 "2013-07-19T21:51:10Z")
OP, what’s your diet like? Get lots of fruits & veggies? Dairy? Or are you, say, lactose-intolerant and avoid dairy? Knowing things like that helps identify potential gaps. For example, someone who goes through a gallon of milk a week probably doesn’t need a calcium supplement, while a lactose-intolerant dairy-hater probably would. If you eat a lot of red meat, you’re probably set on things like iron and don’t need to supplement that. So the answer is: it varies from person to person. (Kinda like, well, everything else, I guess!) ---
**Author:** ![Doggo](https://avatars.discourse-cdn.com/v4/letter/d/87869e/32.png) [@Doggo](https://boards.straightdope.com/u/Doggo)\ **Post date:** [July 20, 2013, 11:08am UTC](https://boards.straightdope.com/t/which-vitamins-supplements-should-i-take/663981/4 "2013-07-20T11:08:13Z")
> [@DrDeth](#): > > Many people need these: Calcium, Potassium, Magnesium, Vit D. (Note that 3 of these are minerals, not vitamins) > > Vegetarians, women: B-12, Iron. (B-12 is harmless, men should not take iron unless their MD sez so) > > Guys: lycopenes and zinc , Saw Palmetto for BPH. > > Stay away from megadoses of anything, esp Vit E > A daily multi is mostly harmless. > Do not go from a megadose of Vit C down to 0. Can cause scurvy symptoms. Now you’ve got me worried. I’ve been taking 1000 mg vit C daily for as long as I can remember. However, the only time I had a cold was when I stopped for a while. Never had the flue as long as been taking it. ---
**Author:** ![Alley\_Dweller](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/alley_dweller/32/430_2.png) [@Alley\_Dweller](https://boards.straightdope.com/u/Alley_Dweller)\ **Post date:** [July 20, 2013, 11:44am UTC](https://boards.straightdope.com/t/which-vitamins-supplements-should-i-take/663981/5 "2013-07-20T11:44:21Z")
I used to think that calcium supplements were harmless, but now I’m scared. Studies have shown a link between calcium supplements and cardiovascular disease and between calcium supplements and prostate cancer. They have no proven explanation, but a working theory is that the sudden large dose contained in a pill (as opposed to gradual intake over time) overwhelms the body’s natural control mechanisms for serum calcium levels. [National Institutes of Health. Dietary Supplementation Fact Sheet: Calcium](http://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/) I think at this point it would be prudent to assess your total calcium intake and see if a supplement is needed. If so, take the minimal necessary amount. ---
**Author:** ![DrDeth](https://avatars.discourse-cdn.com/v4/letter/d/b487fb/32.png) [@DrDeth](https://boards.straightdope.com/u/DrDeth)\ **Post date:** [July 20, 2013, 7:07pm UTC](https://boards.straightdope.com/t/which-vitamins-supplements-should-i-take/663981/6 "2013-07-20T19:07:10Z")
> [@Doggo](#): > > Now you’ve got me worried. I’ve been taking 1000 mg vit C daily for as long as I can remember. > However, the only time I had a cold was when I stopped for a while. Never had the flue as long as been taking it. No problem. Go down to 500mg/day for a month. Then 100-200mg, where it’s OK to stay. Even 1000mg isn’t crazy. ---
**Author:** ![Whitney\_Harper](https://avatars.discourse-cdn.com/v4/letter/w/f0a364/32.png) [@Whitney\_Harper](https://boards.straightdope.com/u/Whitney_Harper)\ **Post date:** [July 20, 2013, 9:15pm UTC](https://boards.straightdope.com/t/which-vitamins-supplements-should-i-take/663981/7 "2013-07-20T21:15:14Z")
Yes, it sounds as if you are doing fine, but there may be things in reference to vitamins regarding mega doses, etc. that are unknown at this point. Possibly you could consider taking your vitamins every other day, or eliminate them one day a week, for example, on a Sunday. In addition, I have read that calcium carbonate can contribute to depression, and that there are good types of calcium and magnesium to take, and bad ones. I saw a doctor recently on television and he said that in his opinion taking too much iron, zinc and copper can contribute to memory problems later in life, as apparently, they can build up in the brain over time, and cause significant problems. ---
**Author:** ![Doggo](https://avatars.discourse-cdn.com/v4/letter/d/87869e/32.png) [@Doggo](https://boards.straightdope.com/u/Doggo)\ **Post date:** [July 23, 2013, 11:47am UTC](https://boards.straightdope.com/t/which-vitamins-supplements-should-i-take/663981/8 "2013-07-23T11:47:38Z")
> [@DrDeth](#): > > No problem. Go down to 500mg/day for a month. Then 100-200mg, where it’s OK to stay. > > Even 1000mg isn’t crazy. Thank you. ---
**Author:** ![Kolga](https://avatars.discourse-cdn.com/v4/letter/k/e56c9b/32.png) [@Kolga](https://boards.straightdope.com/u/Kolga)\ **Post date:** [July 24, 2013, 12:57am UTC](https://boards.straightdope.com/t/which-vitamins-supplements-should-i-take/663981/9 "2013-07-24T00:57:36Z")
According to a [new book](http://www.amazon.com/books/dp/0062222961) by [Paul Offit,](http://www.nytimes.com/2013/06/09/opinion/sunday/dont-take-your-vitamins.html?pagewanted=all&_r=0)and [this article,](http://www.theatlantic.com/health/archive/2013/07/the-vitamin-myth-why-we-think-we-need-supplements/277947/) unless you’ve been instructed by your doctor based on your particular health issues, none. ---
**Author:** ![Jackknifed\_Juggernaut](https://avatars.discourse-cdn.com/v4/letter/j/9de053/32.png) [@Jackknifed\_Juggernaut](https://boards.straightdope.com/u/Jackknifed_Juggernaut)\ **Post date:** [July 24, 2013, 4:28pm UTC](https://boards.straightdope.com/t/which-vitamins-supplements-should-i-take/663981/10 "2013-07-24T16:28:19Z")
> [@Kolga](#): > > According to a [new book](http://www.amazon.com/books/dp/0062222961) by [Paul Offit,](http://www.nytimes.com/2013/06/09/opinion/sunday/dont-take-your-vitamins.html?pagewanted=all&_r=0)and [this article,](http://www.theatlantic.com/health/archive/2013/07/the-vitamin-myth-why-we-think-we-need-supplements/277947/) unless you’ve been instructed by your doctor based on your particular health issues, none. That was the last article I read before posting the OP. 🙂 ---
**Author:** ![DrDeth](https://avatars.discourse-cdn.com/v4/letter/d/b487fb/32.png) [@DrDeth](https://boards.straightdope.com/u/DrDeth)\ **Post date:** [July 24, 2013, 6:22pm UTC](https://boards.straightdope.com/t/which-vitamins-supplements-should-i-take/663981/11 "2013-07-24T18:22:21Z")
> [@Kolga](#): > > According to a [new book](http://www.amazon.com/books/dp/0062222961) by [Paul Offit,](http://www.nytimes.com/2013/06/09/opinion/sunday/dont-take-your-vitamins.html?pagewanted=all&_r=0)and [this article,](http://www.theatlantic.com/health/archive/2013/07/the-vitamin-myth-why-we-think-we-need-supplements/277947/) unless you’ve been instructed by your doctor based on your particular health issues, none. Not true. First of all that article doesn;t talk much about Minerals. Next it sez "But when people take \*large doses \*of antioxidants, the balance between free radical production and destruction might tip too much in one direction, causing an unnatural state in which the immune system is less able to kill harmful invaders. Researchers have called this “the antioxidant paradox.” Whatever the reason, the data are clear: \*high doses \*of vitamins and supplements increase the risk of heart disease and cancer; for this reason, not a single national or international organization responsible for the public’s health recommends them. " from that book “_megavitamin_s increase the risk of cancer and heart disease” , etc italics mine. There’s a HUGE difference between taking your daily multi-vite “just in case” and scarfing a megadose. Just like having a drink once in a while (many suggest a glass of red wine a day is good for you) and drinking a full bottle with every meal. (bad) So yeah, go ahead and take that multi-vite. Make sure you get calcium, magnesium, potassium, vit D. But as far as taking a dose many times the RDA? Ask your MD first. ---
**Author:** ![chargerrich](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/chargerrich/32/5399_2.png) [@chargerrich](https://boards.straightdope.com/u/chargerrich)\ **Post date:** [July 25, 2013, 6:22pm UTC](https://boards.straightdope.com/t/which-vitamins-supplements-should-i-take/663981/12 "2013-07-25T18:22:15Z")
I take and swear by a GOOD omega 3 fish oil supplement. Do not get that natures bounty, Walmart crap… make sure you are getting at least 500mg each of DHA and EPA which the cheap stuff wont have unless you take 6 pills a day! ---
**Author:** ![DrDeth](https://avatars.discourse-cdn.com/v4/letter/d/b487fb/32.png) [@DrDeth](https://boards.straightdope.com/u/DrDeth)\ **Post date:** [July 25, 2013, 8:19pm UTC](https://boards.straightdope.com/t/which-vitamins-supplements-should-i-take/663981/13 "2013-07-25T20:19:03Z")
> [@chargerrich](#): > > I take and swear by a GOOD omega 3 fish oil supplement. Do not get that natures bounty, Walmart crap… make sure you are getting at least 500mg each of DHA and EPA which the cheap stuff wont have unless you take 6 pills a day! Sure, and also Glucosamine, etc, which are supplements, but not vitamins. Mind you eating some salmon or other oily fish sushi once a week is likely better, Omega-wise. ---
**Author:** ![Cat\_Whisperer](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/cat_whisperer/32/4839_2.png) [@Cat\_Whisperer](https://boards.straightdope.com/u/Cat_Whisperer)\ **Post date:** [July 26, 2013, 1:12am UTC](https://boards.straightdope.com/t/which-vitamins-supplements-should-i-take/663981/14 "2013-07-26T01:12:31Z")
This is anecdotal (and about my cat, no less), but our cat was diagnosed with arthritis so bad that she wasn’t jumping much at all or running around, and after we put her on glucosamine, she went back to being very mobile. I also take glucosamine supplements for my hips (I have calcific tendonitis in both hips), and I find it really helps me, too. I’m also on Vitamin D - my Vit. D levels test low. I think most Canadians should be taking Vit. D - we just don’t get enough sunlight here. ---
**Author:** ![lazybratsche](https://avatars.discourse-cdn.com/v4/letter/l/ba8739/32.png) [@lazybratsche](https://boards.straightdope.com/u/lazybratsche)\ **Post date:** [July 26, 2013, 1:45am UTC](https://boards.straightdope.com/t/which-vitamins-supplements-should-i-take/663981/15 "2013-07-26T01:45:21Z")
The resveratrol supplement is almost certainly a waste of money. The evidence for any benefits is very conflicted at best. Plus, the oral bioavailability is total crap, so you’d need a pretty tremendous dose to actually absorb enough to have any of the putative health benefits. ---
**Author:** ![NotDeadYet](https://avatars.discourse-cdn.com/v4/letter/n/22d042/32.png) [@NotDeadYet](https://boards.straightdope.com/u/NotDeadYet)\ **Post date:** [July 26, 2013, 3:42am UTC](https://boards.straightdope.com/t/which-vitamins-supplements-should-i-take/663981/16 "2013-07-26T03:42:48Z")
Vitamins that are water soluble simply become expensive urine if you take too much. In general, due to changes in diet and the use of sunscreens many Americans are deficient in vitamin D. If you are anemic you need more iron and vitamin C helps in the uptake of ferritin. If your levels of B are low, injections are cheaper than OTC supplements and far more effective. Too much E has been linked to higher rates of certain cancers. If you are dieting, supplements like Calorie Control Boost help supply necessary vitamins you may not be getting in your food. And many supplements are counter-indicated when you are taking certain Rxs. Here’s a radical thought – get a blood test and ask your doctor’s advise.