Dietary supplements
Vitamin and Mineral Supplements
Vitamins and minerals are nutrients your body needs in small amounts to function well and stay healthy. Because your body can’t make most vitamins and minerals, you need to get them from the foods you eat. Eating a variety of foods from Canada’s Food Guide will help you get the nutrients you need to stay healthy.
Vitamin and mineral supplements provide nutrients to people who may not be able to get them from food. They come in different forms such as pills, chewable tablets, powders, and liquids. Vitamin and mineral supplements are available as:
- single vitamin or mineral supplements.
- multivitamin/mineral supplements.
Multivitamin/mineral supplements contain a combination of vitamins and minerals. They may also have other ingredients like antioxidants.
The best way to get the nutrients you need is to eat a variety of vegetables and fruits, protein foods, and whole grain foods. Foods provide more than vitamins and minerals. They also provide other things like carbohydrates, fat, protein and fibre, which are not available in vitamin and mineral supplements.
Vitamin and mineral supplements are recommended for some life stages:
| Life Stage | Recommendation |
|---|---|
| Individuals who may become pregnant | Take a daily multivitamin containing 400 mcg of folic acid. |
| Individuals who are pregnant or breastfeeding | Take a daily multivitamin containing:
|
| Breastfed children under 2 years of age | Provide a daily vitamin D supplement of 400 IU (10 mcg) until the child reaches two years of age. The supplement may be discontinued once breastfeeding has stopped. |
| Individuals aged 2–50 years | If you do not consume foods containing vitamin D daily, take a supplement providing 400 IU (10 mcg) of vitamin D each day. |
| Individuals aged 51 years and older | Take a daily supplement containing 400 IU (10 mcg) of vitamin D. |
You may also need a supplement if you:
- Eat a restrictive diet that does not supply enough vitamins and minerals.
- Do not eat a variety of foods.
- Do not eat any animal foods.
- Do not drink milk or fortified plant-based beverages.
- Smoke.
- Drink alcohol in high amounts.
- Have a medical condition where you may need more of some nutrients.
If you think you may need a supplement, talk to your doctor, a pharmacist, or a dietitian.
Taking a vitamin or mineral supplement is usually safe, but supplements can be harmful when:
- Taking high doses of vitamins and minerals, unless directed by your doctor.
- Taking a combination of vitamin and mineral supplements (e.g. taking a multivitamin/mineral supplement along with another single vitamin or mineral).
- Using vitamin and mineral supplements together with medications (e.g. medications to reduce blood clotting).
- Using a vitamin mineral supplement in place of a prescribed medication.
Talk to your doctor, a pharmacist, or a dietitian before taking a vitamin or mineral supplement. If you take a vitamin or mineral supplement, make sure to follow the instructions on the label about how much to take.