Vitamin, Mineral Supplements
Source: AHS Nutrition Services, Dietitians of Canada
Vitamin, Mineral Supplements
- multivitamins provide a variety of nutrients
- pills, chewable tablets, powders, liquids
- some have other ingredients: antioxidants lutein, lycopene
- generic / store brand works just as well as a name-brand one
- no difference between a vitamin made in a laboratory / synthetic vs one in its natural form
- always check the expiry date
Specialized Vitamin, Mineral Supplements
- women’s formulas:
- some have extra iron (having periods)
- some have extra calcium (more likely to get osteoporosis)
- men’s formulas: lower in iron
- senior’s formulas: have lesser vitamin K, iron, & more B12 & D3
- prenatal formulas: have extra folic acid & iron to prevent certain birth defect
Alberta Health Services recommendation
- get the vitamin & minerals from foods
- Albertans take a vitamin D supplement daily:
- 0-50: 400 IU
- 50+: 1000 IU
- child-bearing age women take a multivitamin containing folic acid daily
Vitamin D
- help absorb calcium to keep bones & muscles healthy
- lack of vitamin D:
- children: might get rickets
- older adults: might have (osteoporosis)
- lack of calcium:
- muscles might have cramps or feel weak
- may have long-term muscle aches and pains
- your body uses sunshine to make its own vitamin D
- vitamin D found in egg yolks, liver, saltwater fish
- added vitamin D found in some milk, orange juices, yogurts, margarines, soy beverages
- vitamin D supplements often combined with calcium
Find out before you buy
- Does it sound too good to be true?
- Is a person / company being paid to promote?
- Is there a Natural Product Number NPN?
- Are there ingredients causing food allergies/ intolerance?
Frequently Asked Questions
Please scroll left to right to view all the FAQ and answers.
Vitamin and Mineral supplements in pill do not provide calories
Vitamin and Mineral Supplements reduce stress?
Vitamin and Mineral Supplements provide nutrients I need?
Not necessarily
Get nutrients from foods. Vitamin and Mineral supplements do not provide fibre, carbohydrate, fat, protein and calories.
Can Vitamin and Mineral Supplements boost immunity?
Almost all nutrients help the immune system
There is no good evidence that taking more of these nutrients than what you can get from a nutritious diet will improve your immune system.
Can Vitamin and Mineral Supplements prevent dementia, cancer and heart diseases?
No
More research is needed
Can Vitamin and Mineral Supplements be dangerous?
- a daily multivitamin is usually safe
- high doses of vitamin C, magnesium cause diarrhea
- high intakes of VMS can be dangerous:
- vitamin A during pregnancy
- vitamin D, zinc, calcium, iron, selenium
Talk to a nutritionist / dietitian
- childbearing age women
- pregnant women
- not drinking milk/ fortified plant-based beverages
- poor appetite, have a very low-calorie diet or food allergies
- vegetarians/ vegans: a well-planned vegetarian or vegan diet will meet most nutrient needs. Vegans may need a source of Vitamin B12
- with medical conditions: anemia, inflammatory bowel disease, osteoporosis
- to review what you are eating
- to make sure you get all needed vitamins & minerals
- to recommend foods to include if you are low in some
- to advise you on supplements if you have a health condition
- to prevent / manage a health condition: cholesterol, diabetes…
- to determine / avoid / reduce digestive issues
- to find foods & substitutions you can safely eat : food allergies
- to improve the way you eat & find a connection between food & your health
- to find ways to eat healthy on a budget…etc.
Resources
HealthLink 811
Call 811 nurse / nutritionist advice line
free, 24/7, confidential, 240 languages interpretation
Alberta Health Services Nutritionists & Dietitians
- 811
- scan
- 1-844-527-1160
- www.ahs.ca/ahlp
Alberta Health Services FREE Nutrition Classes 1-844-527-1160
- eating well for good health
- eating well with fatty liver disease
- eating well for weight & health
- heart healthy eating
- tips for eating: prediabetes & diabetes weight management
Disclaimer: This material is not a substitute for the advice of a qualified health professional. This material is intended for general information only and is provided on an “as is”, “where is” basis. Although reasonable efforts were made to confirm the accuracy of the information, Alberta Health Services does not make any representation or warranty, express, implied or statutory, as to the accuracy, reliability, completeness, applicability or fitness for a particular purpose of such information. Alberta Health Services expressly disclaims all liability for the use of these materials, and for any claims, actions, demands or suits arising from such use. Last updated August 2026.