Health
Does everyone need to take vitamins — and which are most important? Here’s what to know
Advertisements and social media often suggest that vitamin supplements are important for optimal health — but are they really essential for everyone?
“Vitamins have become a multi-billion-dollar industry, with shelves full of supplements promising better health, more energy and a longer life,” Andrea Soares, a registered dietitian from Top Nutrition Coaching in Miami, Florida, told Fox News Digital.
Just over 57% of American adults took dietary supplements between 2017 and 2020, with multivitamins and minerals being the most popular, according to a recent report from the Centers for Disease Control and Prevention (CDC).
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But what does this mean for you? Fox News Digital spoke to the experts to find out.
What is a vitamin?
Vitamins are nutrients that are essential for the body to function normally, according to Jennifer Messer, president of the New Hampshire Academy of Nutrition and Dietetics and a registered dietitian in New Hampshire.
Just over 57% of American adults took dietary supplements between 2017 and 2020, with multivitamins and minerals being the most popular. (iStock)
“We cannot make vitamins in our bodies, and so we must get them in our diets,” she told Fox News Digital.
(The one exception is vitamin D, which people can also get from the sun.)
Vitamins are either fat-soluble or water-soluble, according to the National Institutes of Health (NIH).
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Fat-soluble vitamins — A, D, E and K — are stored in the body’s fatty tissue, liver and muscles, so they are absorbed better when taken with fatty foods.
Water-soluble vitamins are not stored in the body, so any excess amount is usually excreted in the urine.
Fat-soluble vitamins are stored in the body’s fatty tissue, liver and muscles, so they are absorbed better when taken with fatty foods. Water-soluble vitamins are not stored in the body, so any excess amount is usually excreted in the urine. (iStock)
Thirteen vitamins are considered “essential.”
These include vitamins A, C, D, E and K, as well as the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, B6, B12 and folate), according to the NIH.
“For most people, a well-balanced diet is sufficient to meet daily vitamin needs,” Soares told Fox News Digital.
“For most people, a well-balanced diet is sufficient to meet daily vitamin needs.”
Vitamin A is easily obtained from eating a balanced diet, vitamin E is abundant in common foods, and most people get enough vitamin C if they eat fruits and vegetables like oranges, strawberries and bell peppers, she said.
Some people don’t get enough vitamins from dietary sources, however.
When are vitamin supplements necessary?
Certain vitamin deficiencies can potentially cause health problems.
“In the U.S., the FDA updated nutrition labels to reflect nutrients of public health concern due to deficiencies or inadequacies in the general population,” Messer told Fox News Digital.
“An individual’s supplement requirements will vary based on medical conditions, dietary restrictions, malabsorption issues and nutrient deficiencies,” an expert said. (iStock)
Vitamin A helps maintain good eyesight, for example — and children who get an inadequate amount are at risk for blindness, according to the CDC.
As vitamin D supports bone health and immune function, people with limited sun exposure may be more prone to bone diseases like osteoporosis, research has shown.
“As of recent regulations, vitamin D is required on nutrition labels,” Messer noted.
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Vitamin B12 is essential for red blood cell production and nerve function, according to Soares.
Folate supports DNA synthesis and prevents neural tube defects (birth defects of the brain, spine or spinal cord), so it is important for women to get adequate amounts before and during early pregnancy, per the CDC.
It’s a common misconception that vitamin supplements are beneficial for everyone, an expert pointed out. (iStock)
It’s a common misconception, however, that vitamin supplements are beneficial for everyone, according to Messer.
“Technically, all vitamins are necessary — however, it is unnecessary to supplement a vitamin unless you are found to be deficient,” she said.
“An individual’s supplement requirements will vary based on medical conditions, dietary restrictions, malabsorption issues and nutrient deficiencies.”
“It is unnecessary to supplement a vitamin unless you are found to be deficient.”
Certain groups may have a greater need for vitamin supplements than others.
“While a vegan diet can fulfill many nutrient requirements, there are certain vitamins, such as vitamin B12 and vitamin D, that may need closer attention,” Messer said.
Vitamin A is easily obtained from eating a balanced diet, vitamin E is abundant in common foods, and most people get enough vitamin C if they eat fruits and vegetables like oranges, strawberries and bell peppers, an expert said. (iStock)
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Sitting next to a window may help people with type 2 diabetes control their insulin levels, according to new research.
The study, published in Cell Metabolism, found that exposure to natural light — even indoors next to a window — changes how the body processes glucose and uses energy.
People in Western societies spend 80% to 90% of their time under artificial lights, which are much dimmer and less dynamic than sunlight, the researchers noted. Natural daylight is a powerful cue for the body’s internal clock, also known as the circadian rhythm.
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The body’s internal clock influences many processes, including digestion, hormone release and metabolism, according to research. When it gets out of sync, it can worsen insulin resistance and blood sugar control, which are two of the main issues caused by type 2 diabetes.
Typical lighting in homes and offices is much dimmer and lacks the biological signals provided by natural daylight. (iStock)
To test the effects of daylight on blood sugar, scientists recruited 13 adults with type 2 diabetes. Each person spent two separate 4.5-day periods in a controlled office setting, according to a press release.
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In one period, they worked in front of large windows with natural daylight streaming in. In the other period, participants worked in the same room with the windows covered and were exposed only to typical indoor lighting.
Daylight isn’t a replacement for medication or traditional management strategies like diet and exercise, the researchers noted.
Everyone ate similar meals, followed the same schedule and continued their usual diabetes medications in both conditions.
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While average blood sugar levels didn’t differ drastically between the two conditions, people spent more time in the healthy glucose range when they were exposed to natural daylight — their blood sugar fluctuated less and stayed within a desirable range for a greater portion of the day.
Participants who were exposed to daylight burned more fat and fewer carbohydrates, a metabolic pattern linked to better blood sugar regulation. (iStock)
Exposure to natural light also affected metabolism. In daylight, participants burned more fat and fewer carbohydrates for energy.
Muscle biopsies and laboratory tests further showed that the genes responsible for the body’s cellular clocks were more synchronized under natural light conditions, the study revealed.
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Better alignment of these genes can improve nutrient processing and how cells respond to insulin, the researchers concluded.
Sitting near windows or spending more time outdoors could support diabetes management alongside standard treatments, researchers say. (iStock)
However, daylight isn’t a replacement for medication or traditional management strategies like diet and exercise, according to the team.
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The study did have some limitations, including that the group of patients was small. The researchers cautioned that larger studies are needed to confirm these results and determine how much natural light exposure is optimal.
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“This study also highlights the often unnoticed impact of the built environment on our health, and raises further concerns about the prevalence of office environments with poor (natural) daylight access,” the researchers noted.
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For most people, heartburn is an occasional annoyance and source of temporary discomfort. But for some, chronic heartburn can lead to more dangerous conditions — potentially even pre-cancerous ones.
About 10% of people with chronic gastroesophageal reflux disease (GERD) will develop Barrett’s esophagus, a condition where the lining of the lower esophagus is replaced with abnormal cells that are more prone to cancer, according to medical experts.
Some studies have shown that among those with Barrett’s esophagus, between 3% and 13% will go on to develop cancer, but most will not.
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When acid reflux becomes dangerous
“Your stomach is designed to handle acid. Your esophagus is not,” Dr. Daryl Gioffre, a Florida-based gut health specialist and certified nutritionist, told Fox News Digital.
About 10% of people with chronic acid reflux will develop Barrett’s esophagus, a condition where the lining of the lower esophagus is replaced with abnormal cells that are more prone to cancer. (iStock)
“With reflux, the danger is not the burn in the chest or throat — the real danger is the constant backflow of acid traveling the wrong way.”
In most people, the lower esophageal sphincter — which Gioffre refers to as the “acid gate” — keeps acid in the stomach, which is lined with thick mucus and specialized cells designed to protect it.
“With reflux, the danger is not the burn in the chest or throat — the real danger is the constant backflow of acid traveling the wrong way.”
“But when the gate gets weak, it relaxes or stays slightly open, and acid slips back up the wrong way,” he said. This “gate” can weaken with magnesium deficiency, high stress, alcohol, poor sleep, dehydration and late-night snacking, all of which can disrupt healthy digestion.
When acid hits the esophagus, it irritates tissue that was never designed to withstand it, according to the doctor.
“Every time acid comes back up the wrong way, it injures the lining like a slow chemical burn,” said Gioffre, who is also the author of “Get Off Your Acid” and “Get Off Your Sugar.” Over time, that irritation erodes the lining, drives inflammation and can change the cells.
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“These new cells are no longer normal esophageal cells — they begin to shift into cells that look more like stomach lining, because those cells can tolerate the acid,” the doctor said. “That change is called metaplasia, or Barrett’s esophagus.”
Once the cells start changing, the risk of further mutation goes up. If that process continues, Gioffre warned, it can progress to dysplasia, which is the stage right before esophageal cancer.
Some studies have shown that among those with Barrett’s esophagus, between 3% and 13% will go on to develop cancer. (iStock)
“So the real danger is not the heartburn you feel,” he summarized. “It is the repeated acid exposure forcing the esophagus to adapt in ways it was never designed to. Fixing reflux at the root stops this entire cascade before those cellular changes begin.”
Men at higher risk
Men generally have a higher risk because they burn through magnesium faster, tend to carry more visceral fat pushing upward on the stomach, eat heavier meals and snack late at night, Gioffre cautioned. These activities all weaken the acid gate and shut down healthy digestion.
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“Eating within three hours of lying down almost guarantees the stomach does not empty, and that is one of the biggest drivers of nighttime reflux,” he said. “On top of that, men often ignore symptoms, or mask them with PPIs and antacids instead of fixing the root cause.”
All of these factors contribute to a “perfect storm” for chronic inflammation and long-term damage, according to Gioffre.
Warning signs
There are certain red flags that indicate when acid reflux has gone beyond an occasional annoyance and has progressed to constant and chronic.
“If that burn becomes more frequent or more intense, or starts showing up even when you have not eaten, your body is waving a giant warning flag,” Gioffre said.
Difficulty swallowing, a feeling that food is “stuck,” chronic hoarseness, a constant cough, throat clearing or the feeling of a lump in the throat are all indicators that the acid is moving upward into areas it should never reach. (iStock)
Difficulty swallowing, a feeling that food is “stuck,” chronic hoarseness, a constant cough, throat clearing or the feeling of a lump in the throat are all indicators that the acid is moving upward into areas it should never reach, according to the doctor.
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“Ulcers in your throat, or even in your mouth, are another sign that the acid is doing real damage,” he warned.
“Another major warning sign is when reflux goes from something you notice occasionally to something you feel every day or every night, or when PPIs and antacids stop helping,” Gioffre said. “That usually means the lining is irritated and eroded, and may already be changing on a cellular level.”
Nighttime reflux is the most dangerous because the acid sits on the esophagus for hours, causing deep inflammation and long-term cellular changes, the doctor said. (iStock)
Unexplained weight loss, vomiting blood and black stools are all serious symptoms that demand immediate attention, the doctor added.
“The bottom line: When reflux becomes consistent, chronic and starts impacting swallowing, your voice, or the tissues in your mouth or throat, it is no longer just a nuisance,” Gioffre told Fox News Digital. “That is the point where the esophagus may be moving toward a precancerous state, and men especially cannot afford to wait on it.”
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3 key ways to prevent reflux
Gioffre shared the following essential steps to preventing acid reflux and improving digestive health.
No. 1: Follow the 3-hour rule
“Stop eating three hours before bed,” the doctor recommends. “When you eat late, the stomach does not empty, pressure builds and the acid gate relaxes, guaranteeing that acid travels upward into your esophagus while you sleep.”
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Nighttime reflux is the most dangerous because the acid sits on the esophagus for hours, causing deep inflammation and long-term cellular changes, he warned. “This one rule alone can dramatically lower acid reflux and cancer risk.”
No. 2: Strengthen the acid gate
When stomach acid is low, the lower esophageal sphincter loses its tone, allowing acid to travel upward instead of staying in the stomach, Gioffre said.
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“The fastest way to tighten that gate is to build your mineral reserves, especially magnesium,” he said.
The best way to do this is to load up on magnesium-rich foods like avocado, spinach, pumpkin seeds, chia seeds, quinoa and almonds, and consider adding a clean magnesium supplement.
No. 3: Remove or neutralize daily triggers
The fastest way to protect your esophagus, according to Gioffre, is to eliminate or neutralize the foods and habits that weaken the acid gate and push acid the wrong way.
For people who can’t fully eliminate these triggers, certain habits can help neutralize their impact by reducing acid strength and pressure before it reaches the esophagus.
The doctor recommends cutting back on alcohol and caffeine, both of which relax the acid gate and increase the risk of acid reflux. (iStock)
“Drinking most of your water earlier in the day helps, because pounding water at night stretches the stomach and relaxes the acid gate, making it much easier for acid to flow the wrong way once you lie down,” he said.
He also recommends cutting back on alcohol and caffeine, both of which relax the acid gate instantly.
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Some other major triggers that fuel the reflux cycle include chocolate, spicy foods, garlic, onions, sugar, ultraprocessed foods and heavy nighttime meals, according to the doctor.
“These foods and habits weaken the lower esophageal sphincter, drive up inflammation and push pressure upward,” he said. “That’s exactly how a little heartburn turns into chronic reflux, and slowly causes the kind of damage that puts the esophagus at risk for cancer.”
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