Vitamins and minerals are found in most of the food we eat. With this being the case, if you follow a properly balanced diet, is there really any need to add in supplements such as a multi-vitamin, or even Vitamin C?
In most cases there is no reason not to take an extra supplement if you choose to do so. A properly formulated multi-vitamin for example with make up for any essential nutrients that may be lacking in the diet. While there are some supplements that build up in the body and can be dangerous, such as iron, others have little or no effect at all.
Vitamin C is one of the most commonly taken supplemental vitamins, along with calcium, Vitamin E, and B Complex vitamins. Vitamin C is neither made or stored by the body so it must come from other sources. When your body has reached the limit of the amount of Vitamin C that it requires, the excess is flushed out during the process of urination. From dietary sources alone, it is next to impossible to ingest an amount of Vitamin C that would be harmful. Even large mega doses in supplemental form are unlikely to cause many more problems than digestive complaints. However, since the body only uses what it needs, should you take it at all?
If you are eating a well-balanced and nutritious diet, very likely you are getting exactly what your body requires to function properly. If you are unsure, your best bet would be to take a multi-vitamin and mineral supplement that is designed for your sex. Females and males have different nutritional requirements and these should be reflected in the vitamin that you take. Unless anemia is a problem for you, it is generally best to choose a brand that does not have added iron. It can be helpful to speak with a doctor or other medical professional if you are not sure what you need. A simple blood test can confirm if there is anything in which you are lacking.
The best way to get the nutrients required by the body is still from food. The best sources are from fresh fruits and vegetables, whole grains, and meat that has not been processed. The different preservation methods, along with the often high temperatures required for processing results in a breakdown of many essential vitamins and minerals, rendering them almost useless. Taking a high quality, naturally sourced supplement will take all of the guesswork out of if you have enough of this, or if you are getting enough of that.