Difference Between Vitamins and Supplements

A Technical and Scientific Comparison Between Vitamins and Supplements

The need for vitamins and supplements has highly increased these days and people are becoming more health-conscious. These medicinal products control multiple health problems, improve overall well-being, and fill nutritional gaps. Hence, it is important to understand the difference between vitamins and supplements to choose wisely for your health. Study the following article, we have given a detailed comparison and the benefits of these two, i.e. vitamins and supplements. 

What Are Vitamins?

Those organic composites that our body needs in tiny doses for multiple physiological processes are known as vitamins. They are categorized into two classes. Water-soluble and fat-soluble vitamins.

Water-Soluble Vitamins

These types of vitamins are not reserved in the body and are dissolved in the water. Therefore, it is necessary to take regular small quantities of them. These vitamins include Vitamin C and B-complex vitamins.  

Vitamin C 

• Good antioxidant
• Strengthens the immune system
• Boosts skin health 
• Helps in collagen synthesis
• Lessen the harshness of colds
• Supports cardiovascular health 
• High doses cause kidney stones and gastrointestinal discomfort
• Minimum dosage for adults is 65-90 mg/day
• The maximum dosage should be 2000 mg/day

Vitamin B12 

• Excellent for red blood cell formation
• Supports DNA synthesis and nerve functions 
• Maintains neurological health
• Controls megaloblastic anemia
• Side effects are well-tolerated and rare allergic reactions 
• The minimum dosage for adults is 2.4 mcg/day
• Should not be taken in high dosage

Fat-Soluble Vitamins 

These types of vitamins are not dissolved in the water but are reserved in the body’s fatty tissues and liver. Therefore, the consumption of these vitamins should be not regular. They include Vitamin A, D, E, K, etc. 

Vitamin D 

• Strengthens immune system
• Supports calcium absorption
• Good for bone health
• Controls respiratory infections 
• Decreases autoimmune diseases 
• High doses cause kidney damage, nausea, weakness, and hypercalcemia 
• The minimum dosage is 400-800 IU/day
• The maximum dosage for adults should not be more than 4000 IU/day

Vitamin E 

• Excellent antioxidant 
• Boosts immune system
• Good for skin health 
• Controls oxidative stress-related diseases
• High dosages cause increased bleeding risk 
• The minimum dosage for adults should be 15 mg/day
• The maximum should not be more than 1000 mg/day

Table on Comparison of Vitamins and Their Recommended Dosages

Below is the table on comparison of Vitamins along with their recommended dosages.

What Are Supplements?

Supplements consist of an expansive range of minerals, herbs, amino acids, and enzymes. They help with diet intake and manage health needs in detail. 

Minerals

Minerals are important for many body functions, for example, iron, magnesium, calcium, etc.

Herbs

Herbs are extracted from plants and are used for medicinal purposes. 

Amino Acids

Amino acids are the building blocks of protein. They are crucial for muscle growth and restoration.

Enzymes 

Enzymes, for example, digestive enzymes, promote biochemical reactions in the body. 

Most Widely Used Supplements

Some of the important and widely used supplements in the world are as follows. 

Omega-3 Fatty Acids (Fish Oil) 

• Diminishes inflammation
• Boosts brain functions
• Promotes good heart health
• Decrease the risk of heart disease and arthritis
• High dosages cause blood thinning, gastrointestinal discomfort, fishy aftertaste in mouth
• The minimum dose for a healthy person should be 250-500 mg EPA+DHA per day
• The maximum dose should not exceed 3000 mg EPA+DHA per day

Probiotics 

• Strengthens immune system
• Controls diarrhoea
• Improves metabolic disorders, gut health, and mental health
• High dosages cause an upset digestive system, bloating, and gas
• The minimum dose should be 1-10 billion CFU in a day 

Calcium

• Excellent supplement for bone health, nervous system, muscle functions, and cardiovascular health of a person
• Important for women who are going through menopause
• High doses cause heart risks, kidney stones, and constipation
• The minimum dose should be 1000-1300 mg a day
• The maximum dose should not exceed 2500 mg 

Magnesium 

• Good for the nervous system and muscle and bone health
• Supports blood sugar control
• Controls migraines and heart diseases
• High dosages may cause diarrhoea 
• The minimum amount for adults should be 310-420 mg per day
• The maximum dose should be 350 mg 

Table on Comparison of Supplements and Their Recommended Dosages

Below is the table on comparison of supplements along with their recommended dosages.

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Final Verdict on the Difference Between Vitamins and Supplements

Going through the difference between Vitamins and supplements, both play a powerful role in improving the health of the human body and in controlling diseases. Yet, it is equally important to consume the correct dosages prescribed by a doctor for a good and healthy body, as their excessive amounts can result in potential health risks.

NB.: This is not a registered medical practitioner’s website. Therefore, always consult a healthcare expert before starting any new vitamin or supplement.  

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