Are you overdosing on vitamins? Doctor debunks micronutrient myths

Vitamins are essential nutrients that the body needs in small amounts to function properly.

They play a key role in supporting metabolism, strengthening immunity and maintaining healthy skin, hair and bones.

Unlike carbohydrates, proteins and fats — which provide energy — vitamins fall under micronutrients, meaning they are required in limited quantities but are vital for overall health.

According to Dr Neeti Sharma, a dietitian at Marengo Asia Hospitals, vitamins are broadly divided into two categories: water-soluble and fat-soluble.

Water-soluble vitamins, including Vitamin C and the B vitamins, dissolve in water and are not stored in the body.

As a result, they must be consumed regularly through foods such as citrus fruits, whole grains, leafy vegetables, dairy and lean meats.

These vitamins are essential for energy production, immune function and DNA synthesis.

In contrast, fat-soluble vitamins — Vitamin A, Vitamin D, Vitamin E and Vitamin K — are stored in the body’s fatty tissues and liver.

These require dietary fats for proper absorption and are found in foods like nuts, seeds, fish, dairy and green vegetables.

While both men and women require similar vitamins, women may have additional needs, particularly for iron, due to menstruation. Nutritional needs can also vary with age, lifestyle and overall health.

Experts caution against excessive intake, especially through supplements. Overconsumption of certain vitamins can lead to side effects such as nausea, digestive issues and, in severe cases, toxicity — for example, too much vitamin A may cause dizziness, while excess vitamin D can affect kidney function.

Health professionals emphasise that the best way to meet vitamin needs is through a balanced diet rich in whole foods.

Supplements can be helpful in specific situations, but should only be taken under medical guidance to avoid potential risks.