.png)
Vitamins and minerals segment's revenue in Canada is estimated to be US $1.23 billion in 2023. It is a massive billion dollar industry. But the question is do we need to take multivitamin supplements? Is multivitamin supplement beneficial? What about iron supplements Canada?
As a dietitian, I would highly recommend people to consider to work on their diet first. People can take supplements if they are unable to meet the nutrient needs and need to fill the nutrient gap.
Let me explain:
1. No supplement can replace a healthy and balanced diet. It is impossible for supplements to contain all of the health promoting benefits. Food is a complex form.
For example, beets is a great source of vitamins, minerals, folate, potassium and etc. Beets also contain the phytonutrient called betalains. This is an great antioxidant which helps to reduce inflammation in the body.
Flavonoids, a group of natural substances that are found in fruits, vegetables, grains, and tea. The flavonoids are well known for their beneficial effects on health. Flavonoids have anti-oxidative, anti-inflammatory, and anti-carcinogenic properties. Research on flavonoids showed low cardiovascular mortality rate and also prevention of cardiovascular diseases (Panche et al., 2016).
In conclusion, when we talk about lowering the risks of chronic diseases such as cancer and inflammation, we need to look at the diet as a whole approach.
2. What about iron deficiency and B12 deficiency?
I constantly see clients having iron deficiency (anemia) and vitamin B12 deficiency. It is necessary to supplement according to your doctor's recommendations. As a dietitian, it important for me to support clients getting enough iron from food sources as a long-term solution. If we only rely on supplements (such as iron supplement, vitamin B12 supplement), it may not resolve long term root issues.
For example, iron deficiency may also imply this person is low in protein, zinc, copper and selenium because these nutrients are from similar food sources. Addressing iron deficiency by supplement is like putting out fire, but it may not address the root causes. Again, working on the diet is more efficient in addressing nutrient problem in more comprehensive ways and is beneficial in the long run.
Do you recommend supplements?
Yes absolutely. As a dietitian, I do recommend supplements to individuals based on the need. I need to fully assess the diet, medical history, medications before making any recommendations. This is very individualized recommendation. For example, pregnant women and breastfeeding moms may benefit from prenatal or multivitamin intake because they have increased nutrient requirements, and it becomes very challenging for them to meet all the nutrients requirements from food sources only.
Can you recommend iron supplement available in Canada?
Iron supplements are widely available in Canada and can be purchased over-the-counter at pharmacies. They are commonly used to treat iron deficiency anemia, a condition where the body lacks enough healthy red blood cells due to insufficient iron. It is important to cousult a doctor before supplementing iron. Self-supplementing without medical guidance can lead to iron overload, which is harmful.
Types of Iron Supplements Available in Canada:
Ferrous Sulfate: One of the most common and affordable forms of iron.
Ferrous Gluconate: Gentler on the stomach compared to ferrous sulfate.
Ferrous Fumarate: Contains a higher concentration of elemental iron.
Iron Bisglycinate: A chelated form of iron that is easier to absorb and less likely to cause gastrointestinal side effects.
Liquid Iron: Often recommended for children or those who have difficulty swallowing pills.
Heme Iron Polypeptide: Derived from animal sources and may cause fewer side effects. It is usually easier for absorption.
If a person is low in iron, doctors may advise iron pills. Common iron supplements include palafer and feramax. It is helpful to address the anemia problem properly. At the same time, we need to assess the diet and work on meal planning to maintain iron level from the food sources, so hopefully anemia is resolved.
Final Thoughts
Supplements intake should be reviewed on an induvial basis by dietitians or doctors. Some nutrients such as vitamin A can be harmful if it is taken in an excessive amount. So it needs to carefully assessed by health professionals based on your diet and health conditions.
Book an appointment today to review your diet and supplement with Elaine Dietitian
Cheers,
Elaine Vancouver Dietitian
References
Panche, A. N., Diwan, A. D., & Chandra, S. R. (2016). Flavonoids: an overview. Journal of nutritional science, 5, e47. https://doi.org/10.1017/jns.2016.41
Statista. Vitamins and Minerals Canada. Retrieved March 3, 2025, from https://www.statista.com/outlook/cmo/otc-pharmaceuticals/vitamins-minerals/canada
Comments