There is a wealth of knowledge to be discovered about the daily vitamins and supplements many of us take. But what’s the difference between vitamins and supplements? Do they really make a difference in our health? Do vegetarians and vegans need to take supplements to replace a lack of nutrients? Read on to find out.

Vitamins

Vitamins are naturally occurring chemical substances that are typically found in food and are necessary (in small quantities) for optimal health. Every living organism needs vitamins, although the way we obtain them can differ. For example, humans can get vitamin C from oranges, kale, and lemons, but dogs automatically produce all the vitamin C they need. Different vitamins help with different functions in the body and each person requires a slightly different amount to stay healthy.

The science behind vitamins is relatively new. Currently, researchers recognize 13 vitamins:

• Vitamin A
• Vitamin B1
• Vitamin B2
• Vitamin B3
• Vitamin B5
• Vitamin B6
• Vitamin B7
• Vitamin B9
• Vitamin B12
• Vitamin C
• Vitamin D
• Vitamin E
• Vitamin K

To learn more about the function of these vitamins, what a deficiency looks like, and good sources of these vitamins, check out this list by Medical News Today.

Vitamins are either fat-soluble or water-soluble. Water-soluble vitamins dissolve in the water in our bodies and are excreted in urine, meaning they need to be replaced regularly by eating well.

Fat-soluble vitamins dissolve in our fat cells and are distributed into the bloodstream. Excesses of fat-soluble vitamins are stored in the liver and fatty tissues to ensure our body will continue to have those vitamins, even if they aren’t replenished at each meal.

What’s the importance of vitamins?

Vitamins work hard to keep our bodies healthy and function properly every day. They help maintain strong teeth and bones, heal wounds, and keep your immune system strong. They also operate as antioxidants, protecting cells and assisting in a healthy aging process.

Is it beneficial to take vitamins?

While some people may need an extra boost of a vitamin from a pill, most of us can get plenty of vitamins by eating a well-balanced diet. To see what a vitamin-filled diet looks like, read this article from Harvard Medical School. If you’re worried you aren’t getting enough vitamins from the food you consume, talk to your doctor to develop a plan for getting enough vitamins.

Supplements

Dietary supplements, often referred to just as “supplements,” are made up of vitamins, minerals, herbs, amino acids, and enzymes. Supplements are available for purchase in a variety of forms, including liquids, tablets, and powders. Popular supplements include:

• Fish oil
• Magnesium
• Multivitamins
• Probiotics
• Zinc
• Calcium
• Turmeric
• Apple cider vinegar
• CBD

While early research has indicated that some supplements may be beneficial to overall health, the science on supplements is new and most have not been well-studied. Depending on your personal body chemistry, some supplements can even pose health risks. For example, St. John’s Wort has been found to make some antidepressants and birth control less effective. Beta-carotene can increase the risk of lung cancer in smokers. Gingko can increase blood thinning, making it difficult to stop bleeding, even from a small cut.

What’s the importance of supplements?

Your doctor may decide that, in addition to a well-balanced diet, supplements can improve your quality of life. Whether it’s a vitamin, mineral, or herb, some supplements do seem to improve health although the kind of supplement depends on how your body is functioning and if potential side effects outweigh potential benefits.

Do vegetarians and vegans need vitamins and supplements?

Vegetarians and vegans can acquire all the nutrients their bodies require with a proper meal plan and understanding of what constitutes a healthy and balanced diet. Oftentimes the biggest concern in vegetarians is an iron and B12 deficiency, while vegans need to worry about calcium in addition to iron and vitamin B12. If you think this may apply to you, chat with your doctor about if supplements may be necessary in your diet.

Before diving into the world of vitamins and supplements, consult your doctor to see if you’re missing any nutrients in your diet. If you are, your doctor will recommend the best course of action for you, whether that’s a change in the way you eat, a vitamin, or another dietary supplement.