Advertisements and social media often suggest that vitamin supplements are important for optimal health — but are they really essential for everyone?

“Vitamins have become a multi-billion-dollar industry, with shelves full of supplements promising better health, more energy and a longer life,” Andrea Soares, a registered dietitian from Top Nutrition Coaching in Miami, Florida, told Fox News Digital.

Just over 57% of American adults took dietary supplements between 2017 and 2020, with multivitamins and minerals being the most popular, according to a recent report from the Centers for Disease Control and Prevention (CDC). 

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But what does this mean for you? Fox News Digital spoke to the experts to find out.

What is a vitamin?

Vitamins are nutrients that are essential for the body to function normally, according to Jennifer Messer, president of the New Hampshire Academy of Nutrition and Dietetics and a registered dietitian in New Hampshire.

“We cannot make vitamins in our bodies, and so we must get them in our diets,” she told Fox News Digital.

(The one exception is vitamin D, which people can also get from the sun.)

Vitamins are either fat-soluble or water-soluble, according to the National Institutes of Health (NIH).

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Fat-soluble vitamins — A, D, E and K — are stored in the body’s fatty tissue, liver and muscles, so they are absorbed better when taken with fatty foods.

Water-soluble vitamins are not stored in the body, so any excess amount is usually excreted in the urine.

Fat-soluble vitamins are stored in the body’s fatty tissue, liver and muscles, so they are absorbed better when taken with fatty foods. Water-soluble vitamins are not stored in the body, so any excess amount is usually excreted in the urine. (iStock)

Thirteen vitamins are considered “essential.” 

These include vitamins A, C, D, E and K, as well as the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, B6, B12 and folate), according to the NIH.

“For most people, a well-balanced diet is sufficient to meet daily vitamin needs,” Soares told Fox News Digital.

“For most people, a well-balanced diet is sufficient to meet daily vitamin needs.”

Vitamin A is easily obtained from eating a balanced diet, vitamin E is abundant in common foods, and most people get enough vitamin C if they eat fruits and vegetables like oranges, strawberries and bell peppers, she said.

Some people don’t get enough vitamins from dietary sources, however.

When are vitamin supplements necessary?

Certain vitamin deficiencies can potentially cause health problems.

“In the U.S., the FDA updated nutrition labels to reflect nutrients of public health concern due to deficiencies or inadequacies in the general population,” Messer told Fox News Digital.

“An individual’s supplement requirements will vary based on medical conditions, dietary restrictions, malabsorption issues and nutrient deficiencies,” an expert said. (iStock)

Vitamin A helps maintain good eyesight, for example — and children who get an inadequate amount are at risk for blindness, according to the CDC. 

As vitamin D supports bone health and immune function, people with limited sun exposure may be more prone to bone diseases like osteoporosis, research has shown.

“As of recent regulations, vitamin D is required on nutrition labels,” Messer noted.

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Vitamin B12 is essential for red blood cell production and nerve function, according to Soares.

Folate supports DNA synthesis and prevents neural tube defects (birth defects of the brain, spine or spinal cord), so it is important for women to get adequate amounts before and during early pregnancy, per the CDC.

It’s a common misconception that vitamin supplements are beneficial for everyone, an expert pointed out. (iStock)

It’s a common misconception, however, that vitamin supplements are beneficial for everyone, according to Messer.

“Technically, all vitamins are necessary — however, it is unnecessary to supplement a vitamin unless you are found to be deficient,” she said.

“An individual’s supplement requirements will vary based on medical conditions, dietary restrictions, malabsorption issues and nutrient deficiencies.”

“It is unnecessary to supplement a vitamin unless you are found to be deficient.”

Certain groups may have a greater need for vitamin supplements than others.

“While a vegan diet can fulfill many nutrient requirements, there are certain vitamins, such as vitamin B12 and vitamin D, that may need closer attention,” Messer said.

Vitamin A is easily obtained from eating a balanced diet, vitamin E is abundant in common foods, and most people get enough vitamin C if they eat fruits and vegetables like oranges, strawberries and bell peppers, an expert said. (iStock)

People who need to avoid certain foods due to allergies or intolerances may also require supplementation. 

People managing certain gastrointestinal conditions like Celiac disease, Crohn’s disease or ulcerative colitis can have impaired nutrient absorption, particularly with fat-soluble vitamins, Messer noted.

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Liver disease can also impair the body’s ability to store some vitamins, particularly those that are fat-soluble.

Chronic kidney disease can affect the balance of certain vitamins, especially vitamin D, Messer said.

The quality and safety of dietary supplements can vary widely, as they are not FDA-regulated. (iStock)

Athletes with a high training load may also require additional vitamins to support energy metabolism and bone health, she added.

Experts recommend consulting with a doctor before taking a supplement. A simple blood test can reveal if any nutrients are at deficient levels.

Ensuring supplement safety

Fat-soluble vitamins — A, D, E and K — can accumulate in the body and lead to toxicity if taken in excess, according to Messer.

“Water-soluble vitamins (like B and C) are generally excreted if taken in excess, but mega-dosing can still have unwanted side effects,” she told Fox News Digital.

Experts recommend talking to your doctor before starting any new supplements.

The quality and safety of dietary supplements can vary widely, as they are not FDA-regulated.

“It’s important to choose reputable brands and products due to possible variances in the amount of nutrients listed on the label, as well as potential contamination,” Messer advised.

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She recommends searching for a third-party tested seal on the supplement’s label, such as “USP Verified,” which indicates that the product “contains the ingredients listed on the label in the declared potency and amounts.”

Many people often inquire about vitamin D supplements, Messer said.

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“It’s important to supplement only with the required amount of vitamin D if a deficiency is confirmed through labs,” she cautioned.

(The Endocrine Society — a global organization focused on endocrinology and metabolism — now no longer recommends routine screening or vitamin D supplementation for healthy adults under the age of 75 years old.)

People can increase vitamin D levels through exposure to sunlight. (iStock)

“It can be dangerous if vitamin D levels remain high over a prolonged period, as excessive amounts may cause an array of issues, including kidney stones,” Messer added. 

It’s also important to be aware of any potential interactions between vitamins and other medications, experts say.

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“Medication interactions occur when vitamins like K reduce the effectiveness of blood thinners, or calcium affects antibiotic absorption,” Soares warned.

Experts recommend talking to your doctor before starting any new supplements to discuss potential risks and safe dosage amounts.

Longtime talk show host Ellen DeGeneres announced last week that she has been diagnosed with osteoporosis, as well as OCD (obsessive-compulsive disorder) and ADHD (attention-deficit/hyperactivity disorder).

During her final Netflix special “For Your Consideration,” DeGeneres, 66, opened up about her triple diagnosis, noting that she took a bone density test recommended by her doctor and learned she had “full-on osteoporosis.”

“I don’t even know how I’m standing up right now. I’m like a human sandcastle. I could disintegrate in the shower,” she told the audience.

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DeGeneres went on to admit that “it’s hard to be honest about aging and seem cool.” 

“I had excruciating pain one day and I thought I tore a ligament or something, and I got an MRI, and they said, ‘No, it’s just arthritis.’ I said, ‘How did I get that?’ And he said, ‘Oh it just happens at your age,'” she said.

Dr. Gbolahan Okubadejo, board-certified spine surgeon at The Institute for Comprehensive Spine Care in New Jersey, weighed in on DeGeneres’ diagnosis.

“Ellen still appears to have great posture and appears to be very active and healthy,” he told Fox News Digital. 

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“Depending on the degree of osteoporosis she was diagnosed with, she has a great chance to have a normal life,” he went on. 

“It’s important for her to be well-educated about the treatments and lifestyle modifications recommended by her doctor, and be a great patient by following those instructions.”

What is osteoporosis?

Osteoporosis is a “bone disease that develops when bone mineral density and bone mass decreases, or when the structure and strength of bone changes,” according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases. 

The disease can lead to a decrease in bone strength, which can increase the risk of broken bones.

Nearly 20% of women aged 50 and older have osteoporosis, according to the CDC.

“Osteoporosis occurs when the body loses too much bone mass or doesn’t produce enough bone to maintain healthy density,” Okubadejo said.

This causes the bone to become weak or brittle.

“Although certain populations are more vulnerable to osteoporosis, it’s often associated with aging, hormonal changes associated with age, lifestyle factors or mineral/vitamin deficiencies,” added Okubadejo.

The most common breaks in osteoporosis patients occur in the hip, wrist and spine, according to Mayo Clinic. (Randy Holmes/Disney General Entertainment Content via Getty Images; iStock)

Osteoporosis can cause the bones to become so weak and brittle that a fall or even mild stress like coughing can cause a break, Mayo Clinic reported.

Nearly 20% of women aged 50 and older have osteoporosis, according to the Centers for Disease Control and Prevention (CDC).

Symptoms and risk factors

Early-stage bone loss typically does not show any symptoms, according to Mayo Clinic.

Once bones are weakened, that can lead to back pain, loss of height, stooped posture and easy bone breakage.

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Osteoporosis can occur in men and women alike, but Mayo Clinic specified that older white and Asian women who are past menopause have the highest risk.

Men and women with small body frames tend to be more susceptible, as they have “less bone mass to draw from as they age,” the clinic noted.

The condition is also more likely to occur in people who have hormone imbalances, have undergone gastrointestinal surgery, have low calcium intake or experience disordered eating, according to the same source.

“Osteoporosis occurs when the creation of new bone doesn’t keep up with the loss of old bone,” according to Mayo Clinic. (iStock)

Those with a family history of osteoporosis may also face a higher risk.

People who have taken corticosteroid medicines for conditions like seizures, gastric reflux, cancer and transplant rejection are more susceptible, as are those with celiac disease, inflammatory bowel disease, kidney or liver disease, multiple myeloma and rheumatoid arthritis.

The condition can be diagnosed by a bone density test or DEXA scan, according to Okubadejo.

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“Patients with osteoporosis have ‘thin’ bones, so are more vulnerable to suffering from fractures from falls or low-intensity trauma,” Okubadejo told Fox News Digital.

“Some patients have back pain, while others may have subclinical ‘microfractures’ in the spine, with changes in posture causing them to appear kyphotic (stooped in the upper back).”

Treatment and prevention

Osteoporosis can be caused by lifestyle choices such as being sedentary, consuming excessive alcohol consumption and using tobacco.

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“People who spend a lot of time sitting have a higher risk of osteoporosis than do those who are more active,” Mayo Clinic reported.

Osteoporosis symptoms include back pain, loss of height, stooped posture and easy bone breakage. (iStock)

Exercise is critical for prevention, according to Okubadejo, as bone density can be reinforced through regular strength training activities. 

“It’s also important to minimize environmental and lifestyle risk factors that weaken bone, such as smoking or excessive alcohol consumption,” he added.

Good nutrition is also essential for promoting healthy bones, specifically calcium intake, experts advise.

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Men and women between the ages of 18 and 50 need 1,000 milligrams of calcium per day, according to Mayo Clinic. That increases to 1,200 milligrams when women hit 50 and men reach 70.

Good sources of calcium include low-fat dairy products, leafy green vegetables, soy products like tofu, calcium-fortified cereals and orange juice.

Exercise is a widely recommended way to strengthen the bones and prevent osteoporosis. (iStock)

Sufficient levels of vitamin D — which can be found in some foods like milk and fish, as well as sunlight — can boost the body’s ability to absorb calcium and improve bone health, according to the clinic.

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Too much calcium, especially in supplements, can cause complications like kidney stones and heart disease, the same source warned.

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Various medications can help treat osteoporosis by strengthening and protecting bone mass.

“In addition to vitamin D and calcium, other medications to treat osteoporosis include bisphosphonates, hormone therapy and selective estrogen receptor modulators,” Okubadejo told Fox News Digital. 

“These medications protect bone or help to build it back up, in an effort to maximize bone density and lower the risk of bone injury overall.”

Fox News Digital reached out to DeGeneres for comment.

Fox News Digital’s Ashley Hume contributed to this report.

As many as 30% of children and teens across the world were nearsighted in 2023, a new study has revealed.

Diagnoses of nearsightedness (myopia) are expected to worsen over the next two decades, according to the findings, which were published in the British Journal of Ophthalmology.

By 2050, nearly 740 million young individuals worldwide are expected to have the condition, lead study author Dr. Yajun Chen, a professor at Sun Yat-sen University in China, told Fox News Digital.

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“The study also highlights significant disparities in myopia rates across different regions, suggesting that factors such as gender, ethnicity and culture play a crucial role,” he said.

“Understanding these variations is crucial for tailoring prevention and intervention strategies to specific at-risk populations.”

In the study, researchers analyzed 276 studies that included more than 5.4 million participants from 50 countries across all six continents. 

Rates of nearsightedness were highest in East Asia (35.22%), in urban areas (28.55%), among females (33.57%), among adolescents (47%) and among high school students (45.71%), the study found.

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Myopia can progress rapidly during critical growth periods, particularly in children and adolescents, Chen noted.

There was a significant spike in myopia after the COVID-19 pandemic, research has shown.

By 2050, nearly 740 million young individuals worldwide are expected to have myopia, the researchers found. (iStock)

“During the pandemic, many countries implemented nationwide lockdowns to curb the spread of the virus,” he said.

“Prolonged indoor living reduced outdoor activity for children and adolescents while increasing screen time, potentially exacerbating the ocular burden on this population and worsening the myopia crisis.”

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Dr. Marc Siegel, senior medical analyst for Fox News and clinical professor of medicine at NYU Langone Medical Center, was not involved in the study but commented on the findings.

“Diet may play a role, but I think the greatest reason for the increase, especially coming out of the pandemic, is due to lockdowns and being indoors more,” he told Fox News Digital.

“Untreated myopia can lead to more severe vision problems later in life.”

With increased screen time, kids and teens have fewer opportunities for the eye muscles to have to adapt, Siegel said.

“For example, going back and forth from looking close to looking far, and accommodating to light by going from indoors to outdoors, and talking to people in person — all of those exercise the small eye muscles that keep you from getting nearsighted,” he added.

Warnings of long-term effects

Dr. Jesse Willingham, an optometrist at Brighter Outlook Vision in North Charleston, South Carolina, warned that unaddressed vision problems can have several significant consequences for children, including academic problems, social and emotional struggles, behavioral issues and long-term eye health issues. 

I think the greatest reason for the increase, especially coming out of the pandemic, is due to lockdowns and being indoors more,” Dr. Marc Siegel told Fox News Digital. (iStock)

“We all understand that being able to see clearly is important for school, but there are many different visual skills we need for learning,” Willingham, who was not involved in the study, told Fox News Digital.

“Nearsightedness is the most common developmental vision problem, but early vision problems can start with tracking difficulties, poor ability to adapt the focus of the eyes or use the two eyes as a team, or other functional problems that arise from too much stress on the visual system at an early age,” he added.

Study limitations

The study did have some limitations, Chen acknowledged.

“The major limitation of the included studies is the disparity in the designs and methods utilized,” he said.

Parents should ensure that their children receive regular eye examinations starting at a young age, the researcher recommended.  (iStock)

“The quality of included epidemiologic studies varied significantly within and among the reviews, ranging from high to low risk of bias.”

There is also a possibility of “uneven distribution of data” among countries within any given continent, Chen said.

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“As a result, our reported findings might be biased because they were mainly influenced by data from a limited number of countries.”

Studies included in the analysis also varied in terms of criteria and procedures for assessing nearsightedness, Chen noted.

Bringing solutions into view

Creating a supportive environment at home and in schools can encourage children to adopt healthy habits that protect their vision, the researchers said.

Unaddressed vision problems can have several significant health consequences for children, a doctor cautioned. (iStock)

Experts offered the following interventions to help reduce the prevalence of myopia among youth.

1. Promote outdoor activities

Families should prioritize outdoor playtime, Chen recommended.

“Schools can organize outdoor activities and encourage sports, creating a culture that values physical engagement and natural light exposure,” he said.

2. Manage screen time

For very young children who haven’t started school yet, Willingham recommends only allowing screen time when video-chatting with friends and family. 

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“For school-aged children, matching screen time one-to-one with outdoor time and limiting screen sessions to no more than 20 minutes at a time are good rules of thumb,” he told Fox News Digital. 

“Also make sure screen time is done ergonomically, with screens held at least 12 inches away and done while maintaining good posture.”

3. Schedule regular eye exams

Parents should ensure that their children receive regular eye examinations starting at a young age, Chen recommended. 

With increased screen time, kids and teens have fewer opportunities for the eye muscles to have to adapt, a doctor noted. (Getty Images)

“Early detection and intervention is crucial, as untreated myopia can lead to more severe vision problems later in life,” he said. 

“It’s also beneficial to stay informed about new treatments and technologies aimed at slowing myopia progression, such as specialized contact lenses and eye drops.”

It’s important to choose an eye care provider who understands visual development, according to Willingham. 

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“Developmental optometrists have more training and experience in this area, and are typically affiliated with OVDRA, the Optometric Vision Development and Rehabilitation Association,” he said.

“If your child is at high risk of developing nearsightedness or is already nearsighted, consider finding a myopia management specialist through organizations like TreeHouse Eyes.”

4. Participate in community initiatives

Engaging with community programs aimed at preventing myopia, such as vision screening events or educational outreach, can help reduce the prevalence, according to Chen.

“Prolonged indoor living reduced outdoor activity for children and adolescents while increasing screen time, potentially exacerbating the ocular burden on this population and worsening the myopia crisis,” one eye doctor said. (iStock)

Integrating vision education into school curricula and supporting public health campaigns focused on myopia prevention can also be effective, he added.

“By taking these proactive steps, everyone can contribute to reducing the prevalence of myopia and promoting healthier vision for children and adolescents,” Chen said.