Nutritional supplements are products such as vitamins, minerals, fish oil and herbal extracts, taken as tablets, capsules, powders or liquids to add to your diet. They can help when your body is short of a nutrient, but most healthy people get what they need from a balanced diet. Here’s who really benefits from supplements, the risks, and how to choose safe products in Nigeria.
Supplements vs vitamins: what’s the difference?
Vitamins and minerals are nutrients your body needs in small amounts. “Nutritional supplements” is a wider term that includes vitamin and mineral tablets, plus products like protein powders, omega-3 fish oil, probiotics and herbal remedies. Supplements are meant to add to food, not replace it.
Who may need nutritional supplements?
- Women planning a pregnancy or pregnant: folic acid (400 micrograms a day) before conceiving and in the first 12 weeks helps prevent birth defects of the brain and spine. Iron is usually recommended during pregnancy too. See important prenatal supplements.
- People with a diagnosed deficiency: for example iron for anaemia, or vitamin D or B12 when blood tests show low levels.
- Women with heavy periods, who may need iron if tests show they are low.
- Vegans and some vegetarians, who may need vitamin B12.
- Older adults, who may absorb less vitamin B12 and need extra vitamin D.
- Young children, who may receive vitamin A through health programmes.
- People with certain conditions or medicines, such as some gut conditions, weight-loss surgery or long-term use of metformin.
Common supplements and what they do
- Folic acid: helps prevent neural tube defects in pregnancy
- Iron: treats and prevents iron-deficiency anaemia
- Vitamin D: supports bones and muscles
- Vitamin B12: needed for nerves and red blood cells
- Calcium: supports bones, especially if you eat little dairy
- Omega-3 fish oil: may help some people with high triglycerides, but evidence for wider benefits is mixed
- Multivitamins: can fill small gaps, but don’t replace a healthy diet
Risks of taking supplements
- Too much can be harmful. High doses of vitamin A can damage the liver and cause birth defects. Too much iron can be poisonous, especially to children. Keep supplements out of children’s reach.
- Interactions with medicines. Some supplements affect how medicines work. For example, vitamin K affects blood thinners such as warfarin, and some herbal products interact with HIV, heart and epilepsy medicines.
- Unproven claims. Products that promise to cure diabetes, high blood pressure, infertility or “every disease” are a red flag.
- Hidden ingredients. Some unregulated herbal and “manpower” or weight-loss products contain undeclared medicines or contaminants.
How to choose safe supplements in Nigeria
- Speak to a doctor or pharmacist first, especially if you are pregnant, breastfeeding, have a health condition or take medicines.
- Buy from a registered pharmacy rather than markets, buses or social media sellers.
- Check for a NAFDAC registration number on the pack.
- Stick to the recommended dose. More is not better.
- Check the expiry date and store as directed.
Food first
A varied diet with vegetables, fruit, beans, whole grains, fish, eggs and lean meat gives most people the nutrients they need, along with fibre and other benefits supplements can’t provide. Read about vitamins and minerals and planning good nutrition on any budget.
Does health insurance pay for supplements?
Most health plans don’t cover vitamins and supplements bought over the counter. Supplements prescribed by a doctor as part of treatment, such as iron for anaemia or antenatal vitamins, may be covered depending on your plan. Check your benefits or ask your HMO.
Reliance HMO members can ask a doctor about supplements in the Reliance Care app. Download it for iPhone or Android.
Frequently asked questions
Do I need to take supplements every day?
Most healthy adults eating a balanced diet don’t. Take them if a doctor recommends them, or if you are pregnant or planning a pregnancy.
Can supplements give me more energy?
Only if tiredness is caused by a deficiency, such as low iron or vitamin B12. A blood test can check.
Are herbal supplements safe because they are natural?
Not always. Natural products can have side effects and interact with medicines.
This article is for general information and does not replace advice from your doctor.
Get a Health Plan
