The placebo effect is a powerful phenomenon in where people experience health improvements after receiving a treatment that has no therapeutic benefits. When it comes to vitamins, this placebo effect can play a substantial role in how people perceive the benefits of taking supplements.
Psychological Reasonings Behind the Placebo Effect
First, let’s get a better understanding of how the placebo effect works.
Placebos are often used in clinical trials where “fake” medication is provided to participants in a control group. Researchers compare results with participants in the experimental group, who received the medication, to determine its effectiveness.
Typically, participants do not know which medication they will be getting. Yet surpisingly, those in the control group were able to record some improvements in their condition.
There are a few potential factors behind this result, termed the “placebo effect”.
Expectations
Expectations you might have of a treatment’s efficacy can contribute greatly to the placebo effect. When a doctor or authority figure recommends a supplement, people may feel positive effects due to expectations of improvement.
You might feel a positive outcome simply by taking purposeful action with the expectation of improvement!
Conditioning
Classical conditioning, an unconscious form of learning in which a conditioned response becomes paired with a particular stimulus, can also play a part.
Most people are used to taking medication to feel better. So, when given a “dummy pill” with the suggestion it will improve your health – especially if it resembles pills that helped you in the past – you may still experience a positive response
Studies have long shown how placebos can produce real physiological changes, such as easing the symptoms of a myriad of conditions including anxiety, depression and Parkinson’s disease. However, exactly how the body is reacting to this effect remains a mystery.
It should also be noted that the placebo effect is highly psychological – even if participants perceive a lessening of symptoms based off a physical condition, findings may show no meaningful change in the condition itself.
With all this in mind, what are the implications on the true effectiveness of something comparable to medication, that is considered more “natural” – vitamin supplements?
The Hidden Truth of Vitamins
Many of us believe that taking vitamins and other dietary supplements will boost our health and well-being.
For some of us, this is very true – for those with nutrient deficiencies, vitamin supplements are not only beneficial, but may even be essential. There are various reasons why you might need more supplementation than the average person. It could be due to your age, dietary restrictions, pregnancy status, or because of a specific health conditions.
But for the rest of us, our intake of supplements may lead to…negligible results.
For instance, a study has demonstrated that some of the most widely used general health supplements – multivitamins, vitamin C, vitamin D and calcium – don’t prevent cardiovascular diseases.
Another study has shown that multivitamins may not actually improve the rates of mental health or chronic diseases – although people who take them do report feeling better.
Vitamins being indispensable and able to prevent illnesses are myths. And the reality is that for the general population, they will have very little impact on your health.
“In many cases, we may never see any difference as we are not deficient in anything,” confirms Dr Derek Li, a Family Physician at Raffles Medical, in HealthXchange.
Vitamins are widely available in many foods. If you maintain a well-balanced diet, supplements may be unnecessary.
Nevertheless, why do many healthy adults still take vitamin supplements?
Why Are Vitamins So Popular?
The narrative of vitamins being a natural way to augment health is age-old, with this belief perpetuated even until today. The way vitamin supplements have been marketed as beneficial dietary add-ons – as well as how often they claim to be recommended by doctors and scientists – has also drawn people to incorporate them into their wellness routines. It also makes people feel good because they figure that they are taking proactive steps for their wellbeing.
Furthermore, the lifestyle of modern workers can often feature a lack of exercise and poor diet, inducing them to defer to vitamins to nourish their bodies in place.
However, while taking supplements appears like an easy way to close any nutritional gaps, having too much can become problematic.
The Dangers of Overconsuming Vitamins
While too many vitamins can seem harmless, excessive intake can lead to vitamin toxicity.
This is especially so for fat-soluble vitamins like vitamins A and D, which are dissolved in fats and take a longer time to leave the body after consumption.
“For example, taking too many vitamin D supplements over a long period of time can cause too much calcium to build up in the body,” says Ms Mah Wai Yee, a Principal Dietitian at Farrer Park Hospital, in HealthXchange.
“This can weaken the bones and damage the kidneys and the heart.”
Vitamin A toxicity is more common, and can cause blurred vision, bone pain, and liver damage.
A dangerous intake of water-soluble vitamins like vitamin C is also possible – too much vitamin C can cause nausea, diarrhoea and other gastrointestinal issues, and could, over time, result in an iron overload and the formation of kidney stones.
Be mindful of daily recommended doses and avoid exceeding them to reduce risks. This includes the amounts already obtained from meals.
Making Mindful Choices for Your Health
Although vitamins can have benefits, we need to be conscious whether they truly make a difference for our unique condition. To avoid unnecessary supplementation, consult a doctor to determine if you need vitamins and at what doses.
