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Vitamins & minerals, food first

Vitamins and minerals, food first

What vitamins do, who may need a supplement, what multivitamins can and cannot do, and the harm in too much.

Pharmacist review pending40 verified passagesUpdated 2026-10-22

Food first

The body needs 13 essential vitamins.1 Not eating enough fruits, vegetables, beans, lentils, whole grains and fortified dairy may raise the risk of heart disease, cancer and weak bones.3 Fat-soluble vitamins are stored in the body; water-soluble ones are not.2

Two kinds of vitamins

Fat-soluble: A, D, E, K

  • Stored in the body.2
  • Too much can build up and harm.14

Water-soluble: C and B vitamins

  • Not stored; excess leaves in urine.2
  • Needed regularly from food.2

Who may need a supplement

Some groups do benefit from a specific supplement: B12 after 50 or on a vegan diet,910 folic acid before and in early pregnancy,11 and vitamin D in older age.12

Who may need a specific supplement

WhoWhat to ask about
Adults over 50Vitamin B12 from fortified foods or a supplement.10
Vegans and strict vegetariansVitamin B12; only animal foods contain it naturally.9
Planning a pregnancyFolic acid before and in early pregnancy.11
Older adultsVitamin D, because skin makes less with age.12

Iron deficiency is not uncommon in young children, women under 50 and pregnant women.13 Ask before starting iron.

Multivitamins

Multivitamins cannot replace a varied diet4 and appear to have little or no effect on the risk of heart disease and stroke.5 There is no standard product.7

What multivitamins can and cannot do

Can

  • Fill gaps when food falls short.4
  • A specific mix slows macular degeneration.8

Cannot

  • Replace a varied diet.4
  • Lower heart disease risk.5
There is no standard multivitamin; contents vary by product.7

When more is harmful

Too much vitamin A from supplements can cause severe headache and blurred vision,14 and high-dose B6 for a year or more can cause severe nerve damage.15 Supplements are not approved for safety before sale.18

When more is harmful

NutrientWhat too much can do
Vitamin ASevere headache, blurred vision, nausea, dizziness.14
Vitamin B6Severe nerve damage after a year or more of high doses.15
IronStomach upset, constipation, nausea, vomiting.16
Folic acidStay under the upper limit unless a provider advises otherwise.17

Multivitamins can raise the chance of getting too much of some nutrients.6

The clinic's approach

The clinic's heart note pairs EDTA infusions with oral multivitamins and multiminerals, citing the NIH chelation trial.20 Multivitamins on their own appear to have little or no effect on heart disease risk.5

The clinic's multivitamin protocol, and the evidence

The clinic's heart note first, then independent evidence.

  1. Oral multivitamins and multiminerals given alongside EDTA chelation infusions for heart disease

    Listed in the clinic's treatment notesEvidence points the other way
    Where the clinic says this
    "HEART DISEASES" note.20
    The clinic's stated rationale
    The note cites the NIH chelation trial, which gave EDTA infusions together with oral multivitamins and multiminerals.20
    Evidence and limitations
    Multivitamins appear to have little or no effect on the risk of heart disease and stroke.5 The trial evidence on chelation itself is on the coronary-heart-disease page. Multivitamins can also raise the chance of getting too much of some nutrients.6
    What this means for you
    A multivitamin is not a heart treatment. Keep taking prescribed heart medicines and ask before adding supplements.19
Clinic documents are private; the note is quoted from ProperHealth's transcription.

A historical perspective: Dr. Majid Ali

“Vitamins are oxygen’s darlings.”

— Dr. Majid Ali, 1 June 2014

Dr. Ali wrote about vitamins within his oxygen model and was sceptical of recommended amounts. Vitamins are indeed essential,1 but the sources used here do not support his oxygen framework or high-dose protocols; too much of some vitamins causes harm.1415

Historical perspective, not current guidance. Drawn from Dr. Ali's authorized writings in the Clarkson archive. The records used, and the claims we deliberately did not carry, are listed on the sources page.

What to do this week

  1. Look at your plate first

    Fruits, vegetables, beans, lentils and whole grains.3

  2. Ask if you are in a group that needs one

    Over 50, vegan, pregnant or older adult.101112

  3. Check every label against upper limits

    Especially vitamin A, B6 and iron.141516

  4. Bring every supplement to your review

    Some interact with medicines or lab tests.19

When to get help now

Each warning sign cites the official guidance behind it. The wording still needs pharmacist sign-off.

  • A child has swallowed iron tablets or adult vitamins — call Poison Control at 1-800-222-1222 or 911.2122
  • Severe headache, blurred vision, dizziness or problems with coordination while taking high-dose vitamin A — stop the supplement and contact your provider.2324
  • New numbness, tingling or unsteadiness while taking vitamin B6 — stop it and see a provider.2526
  • Black, tarry stools with stomach pain while taking iron — contact your provider right away. Iron can darken stools, but black, tarry stools can also be a sign of bleeding.2728
  • Tiredness, pale skin or a racing heart that is new — ask about a blood test for anemia.293031

Every numbered marker links to the exact passage it rests on. Check the sources.