The real talk about vitamins..
Hey Girlies!
Let’s talk micronutrients! You have probably noticed that your TikTok, Insta and Pinterest feed has been flooded with vitamins, Beauty supplements, hair supplements everyone and their uncle is a healthy guru!But do these pills work or is it just a ploy to get you to shell out the big bucks? I did the research so youdidn’t have to! So grab your water and let’s break down the benefits and potential drawbacks of this $434.86 billion industry.
What exactly are Micronutrients?
Okay, let’s start with the basics. The term ‘micronutrient’ is an umbrella term for vitamins and minerals which the NHS defines as “nutrients that our bodies need in small amounts to work properly and stay healthy”.
Vitamins can be broken down into two categories:
● Fat-Soluble: These vitamins get stored in your body’s fat and liver. Think your Vitamin A, D, E, and K. But too much of these can lead to problems as they build up in your body. Emphasis on the ‘small amount’
● Water-Soluble: These vitamins dissolve in water and enter your bloodstream. Think your Vitamin C and Bs (there are 8 types). They don’t build up in your body but you don’t need to take excessive amounts
Here is a list of essential micronutrients and a summary of how they work in the body (this is not an exhaustive list btw)
The Benefits: What Vitamins can do for you
Immunity Boost:
We all need a strong immune system and from the 2020 pandemic to Flu/HMPV that has rocked the UK at the end of 2024, nothing could be more true. This is where micronutrients such as Vit C, D and A come in. Vitamin C is famous for helping your immune system, it boots white blood cells which fight infections (Huff et al. 2011). Vit D strengthens the immune system and reduces the risk of infection (Gombart et al. 2020). Yes, drinking orange juice can help when you are sick. Vit A keeps your skin and mucous membrane healthy to fight off germs.
Keep your bones strong
Osteoporosis (OP) is a bone disease that causes your bones to weaken and become more fragile (more likely to break). OP has multiple risk factors (characteristics which all together increase your risk of developing a particular disease) one being being a woman...before you stress remember your bestie - Vitamin D. Essentially vitamin D helps your body absorb calcium and they both keep your bones strong. (Side note vitamin D helps prevent OP, fractures in your old age) (Holick, 2007)
Glowing Skin
I know that like myself you all want healthy, glowing skin! Well, Vitamins A, C and E are the key players. Vitamin A helps regenerate skin cells and healing, Vitamin C helps produce collagen - keeping skin smooth and elastic (Harkins et al., 2020), Vitamin E is a powerful antioxidant that protects your skin from damage. If you do or don’t have a skincare routine these micronutrients are a must!
Mental Health & Focus
A lot of people don’t realise how important B vitamins are when it comes to brain health. Vitamin B6, B12 and folate helps keep your brain sharp, regulates your moods and cognitive function (Dumont et al., 2018). So if you ever felt foggy or sluggish you may need to check your Vitamin B levels.
Here is a list of what foods you could get these micronutrients from and the recommended daily intake. If you buy any single vitamins or multivitamins check how much of each micronutrient is in tablet/capsule/gummy and whether you have reached your daily intake or not.
The Potential Drawbacks
Vitamins can be beneficial BUT too much of a good thing can be dangerous
Vitamin Toxicity
Remember the two categories of vitamins - water soluble and fat soluble - water soluble vitamins such as Vitamin C can’t build up in your body but fat soluble ones can.
● Vitamin A: Nausea, Dizziness, Headaches, Liver damage in overdose (Mayo Clinic, 2020)
● Vitamin D: Hypercalcemia - you have too much calcium in your blood which can negatively affect your kidneys and heart (Brumbaugh et al., 2017)
● Vitamin E: Anticoagulant effect - so your blood doesn’t clot normally which can be very dangerous (Gorinstein et al., 2006)
Nutrient Imbalance
Some vitamins can reduce the amount of another vitamin I.e. Too much Vitamin E can mess with your levels of Vitamin K (Zhao et al., 2017). Hence why I don't believe in the one-size-fits-all multivitamins that are being sold. All multivitamins do not provide a balance to your micronutrients; one gummy may contain quantities of each micronutrient that is either under the Reference Intake, above and occasionally the correct amount.
Supplement not Substitute
Supplements do not replace food! I repeat supplements do not replace food! This is for all my one-meal a day bandits - EAT. Eating a variety of fruits, veggies, whole grains, proteins will give you the micronutrients your body needs. Your body absorbs vitamins from food better than for a pill and whole foods provide other nutrients like fiber that you can’t get from supplements (Kumari et al. 2020).
So, what’s the verdict?
No doubt vitamins are crucial for your health. They support our immune system, keeps our bones strong, help our skin glow and potentially boost brain function. But balance is KEY. Not to do too much and not to do too little - the goal is to nourish our bodies with whole foods (Fruits, Vegetables, Whole grains and Lean proteins) and add a supplement here or there when needed. If you are ever unsure double check with a healthcare professional before you take any supplements especially if you have pre-existing medical conditions and are on medication. Knowledge is power so stay educated, stay informed. Take care of your body - “Or do you not know that your body is a temple of the Holy Spirit within you, whom you have from God? You are not your own,”
1 Corinthians 6:19
Agatha Aigbogun
