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“Take your vitamins” is classic health advice. It seems like there’s a vitamin for everything: keeping your brain sharp, maintaining heart health, and even the best vitamins for hair loss. Many of these vitamins are actually supplements that contain multiple ingredients. People often use “vitamins” and “supplements” to mean the same thing, but there are key differences between the two.
Understanding these differences can be especially important for older adults, who tend to take the most supplements.1 Supplements can help fill the nutritional gaps. This can happen because our bodies may absorb some essential nutrients less efficiently over time. Or they might provide nutrients that lower the risk of certain chronic diseases. This guide explains what to know about vitamin and supplement differences to make the best decisions for your health.
Vitamins vs. Supplements At a Glance
|
Vitamins |
Dietary supplements | |
|
Needed for basic health |
Yes |
No |
|
Found naturally in food |
Yes |
No |
|
Supply all your nutritional needs |
No |
No |
|
Can be obtained through diet |
Yes |
No |
|
Approved by the FDA |
No |
No |
|
Should be taken only after consulting a health care provider |
Yes |
Yes |
What is the difference between vitamins and supplements?
When you think of vitamins, you might imagine a pill or capsule. But vitamins are actually micronutrients your body needs to function normally. They were first discovered by a biochemist in 1911. He named them “vitamines” because he believed they were both vital for life and a chemical compound known as an amine.2 Other scientists were able to isolate different kinds of vitamins and add them to common foods like vitamin D in milk. In the early 1940s, the first vitamin pill was created.3
Vitamins you can take in pill form are actually a kind of supplement. Supplements are products that can contain vitamins, as well as minerals, herbs, and other ingredients.
“Any product with vitamins in it is a supplement, but not all supplements are vitamins,” said Micah Craig, MD, an internal medicine physician based in Littleton, Colorado, and founder of GoodFaithExams, a telemedicine platform. That’s one of the key differences in supplements vs. vitamins.
What are vitamins?
“Vitamins are essential micronutrients that the body needs in relatively small amounts to function normally,” said Johannah Katz, RD, a registered dietitian based in Orlando, Florida. “There are 13 essential vitamins, and they have different jobs.” Some vitamins help with energy. Others help with vision. Still other vitamins support the immune system.4 Most vitamins come from the foods you eat because your body cannot make enough of them on its own. There are two main categories of vitamins, fat-soluble and water-soluble.
Fat-soluble vitamins
The fat-soluble vitamins are A, D, E, and K. Your body needs dietary fat to absorb them. They are stored in the liver and body fat.5 Because the body can store these vitamins, taking too much from supplements can sometimes be a concern, said Katz.
Water-soluble vitamins
The remaining nine essential vitamins are called water-soluble. They include vitamin C and all the B vitamins. Water-soluble vitamins don’t stay in the body very long, so we need to consume them regularly to avoid vitamin deficiencies. The exception is vitamin B12, which can be stored in the liver for many years.5 Just keep in mind, “water-soluble” does not mean that unlimited amounts are safe, said Katz. “High doses of certain B vitamins or vitamin C can also cause adverse effects,” said Katz.4
Can vitamins come from food and supplements?
There are several ways your body can get vitamins. They occur naturally in foods, or may be added to some foods (known as fortified foods). They can also be delivered in supplement form, like a daily multivitamin pill. While most people can get the nutrients they need from food, supplements may help in some cases, for instance:
- When a person has a vitamin deficiency
- When a person follows a restrictive diet
- When a person has trouble absorbing nutrients
- When a person takes certain medications
- When a person has higher needs for a particular vitamin during a certain stage of life, like calcium after menopause
“Many people can meet most nutrient needs through a varied diet, but not everyone can,” said Katz. Supplements can be useful in these cases. She added that federal nutrition guidelines recommend getting most of your nutrients from food. Fortified foods and supplements can be used to fill gaps.
It is also possible to get too much of a vitamin or mineral. High doses of some vitamins can sometimes cause side effects. They can also interact with prescription medications or lead to other health problems. It’s important to speak with your health care provider before starting any supplements.
What are supplements?
More than three in four Americans age 65 and older (78%) take some kind of supplement. One analysis found that over 25 years, supplement use increased most among this age group (by about 16%).1
Congress defined the term "dietary supplement" in 1994. According to the U.S. Food & Drug Administration (FDA), a dietary supplement is something you consume that contains one or more ingredients intended to supplement the diet. Those ingredients could include vitamins, minerals, herbs, amino acids, probiotics, and more.6
“Dietary supplements come in many forms, including tablets, capsules, softgels, gummies, powders, and liquids," said Katz. Like vitamins, there are different kinds of supplements:
| Types of Supplements |
| Vitamin supplements A vitamin supplement is a dietary supplement that contains at least one vitamin. These supplements can contain vitamins such as vitamin D, vitamin B12, vitamin C, or several vitamins in one pill. A multivitamin might contain both vitamins and minerals. |
| Mineral supplements Mineral supplements may contain nutrients like calcium, iron, magnesium, or zinc. While minerals are often included in multivitamins, they are not the same as vitamins. Both vitamins and minerals are micronutrients we need in small amounts. But vitamins come from living things like plants and minerals come from non-living things, like soil. |
| Other types of supplements Supplements can contain a lot more than vitamins and minerals. Herbs, fats like omega-3s, enzymes, and probiotics (living microorganisms with health benefits) can all be packaged in supplement form. |
How does the FDA regulate vitamins and supplements?
The FDA regulates dietary supplements, but it does not approve them for safety and effectiveness before they go on the market. “This is an important distinction,” said Katz. Prescription medications require FDA approval to be sold. But manufacturers are responsible for ensuring their supplements are safe and properly labeled before selling them.
“Many people believe that because supplements do not require a prescription, they are evaluated in a manner similar to medications,” said Gail Clifford, MD, medical consultant for Paramount Wellness Retreat in Haddam, Connecticut. “They are not. Consumers should also recognize that all marketing claims for these products are not necessarily supported by extensive clinical trial evidence.”
The FDA can still take action when there is a problem. “FDA can inspect manufacturing facilities, review labels and adverse-event reports, issue warnings, and take action against adulterated, unsafe, or misbranded products after they are on the market,” said Katz. But these actions only address issues after the fact. It’s a good idea to check with your health care provider before trying any new supplements.
Is it better to get vitamins from food or supplements?
For most people, food should be the main source of vitamins and other nutrients. Supplements can still have a role when you need help filling a specific nutrition gap.
“Nutritionally speaking, food is still the best source of nutrients while supplements are tools that should only be used judiciously for a defined purpose,” said Dr. Clifford. This is what federal nutrition guidelines recommend as well. If you think you may have a nutritional deficiency, talk with your health care provider.
What are fortified foods?
“Fortified foods are conventional foods that have vitamins or minerals added to them, for example, vitamin D added to milk or vitamin B12 added to some cereals,” said Katz. “Fortification can replace nutrients lost during processing or add nutrients that may otherwise be lacking in the diet.”
Unlike supplements, fortified foods are still meant to be eaten as regular foods. It can be an easier or more convenient way to get the nutrients you need than swallowing a pill.
Foods can be fortified with vitamins (like vitamin D in milk), minerals (like iodine in salt), or other substances, like omega-3 or collagen. If you regularly eat fortified foods, don’t forget to account for those amounts in your diet when considering your overall intake.
When should older adults take supplements?
You don’t necessarily need a supplement just because you reach a certain age. But our ability to absorb some nutrients from food, hormone levels, and appetite can change over time. For these reasons, older adults may not always get the nutrients they need. The decision to take a supplement should be based on dietary intake, medical history, medications, absorption, and sometimes laboratory testing, said Katz. A doctor or dietitian may suggest supplements when a person has a deficiency or special need like a chronic disease.
There is evidence that older adults may have trouble maintaining healthy levels of specific vitamins. Vitamin B12 is one.
“Adults over 50 can have more difficulty releasing naturally occurring B12 from food as stomach-acid production declines, which is why recommended B12 intake in this age group is often encouraged primarily through fortified foods or supplements,” said Katz. “Older adults are also at greater risk of inadequate vitamin D because the skin’s ability to produce vitamin D declines with age."7
Even in these cases, experts recommend talking to a health care provider before starting any supplements.
Can supplements interact with medications?
Yes, supplements can interact with medications.
“Supplements can change the absorption, metabolism, or elimination of medications, potentially making a drug more or less effective,” said Katz. “Vitamin K, for example, can interfere with warfarin, and St. John’s wort interacts with numerous medications.”
Tell your doctor or pharmacist about every supplement you take.
“This is particularly important for older adults, who are more likely to be taking multiple medications,” she said. She recommends keeping a current list of all medications and supplements you take, including the doses. You can then review it with a physician or registered dietitian.
Frequently asked questions
Are supplements approved by the FDA?
No. The FDA does not approve dietary supplements for safety and effectiveness before they are sold. Instead, supplement manufacturers are responsible for ensuring their products are safe and properly labeled.
Can you take too many vitamins?
Yes. Taking too much of some vitamins can cause side effects, toxicity, or medication interactions. More is not always better.
Are probiotics considered supplements?
Yes. Probiotics are often sold as dietary supplements, although some probiotic products may also be added to foods.
How do I know if I need supplements?
Talk with your doctor or a registered dietitian about your diet, health history, medications, and possible nutrient deficiencies. A supplement may help if you cannot get enough of a nutrient from food or have a higher need.
Sources
1. Lam CS, et al. Emerging Patterns in Dietary Supplement Use Among US Adults, 1999–2023. JAMA Network Open. June 15, 2026. Found on the internet at: https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2850245
2. Rosenfeld L. Vitamine—vitamin. The early years of discovery. Clinical Chemistry. April 1997. Found on the internet at: https://pubmed.ncbi.nlm.nih.gov/9105273/
3. National Institutes of Health State-of-the-Science Conference Statement: Multivitamin/Mineral Supplements and Chronic Disease Prevention. The American Journal of Clinical Nutrition. January 2007. Found on the internet at: https://www.sciencedirect.com/science/article/pii/S0002916523279009
4. National Institute on Aging. Vitamins and minerals for older adults. Jan. 2, 2021. Found on the internet at: https://www.nia.nih.gov/health/vitamins-and-supplements/vitamins-and-minerals-older-adults
5. Vitamins. MedlinePlus. Jan. 21, 2025. Found on the internet at: https://medlineplus.gov/ency/article/002399.htm
6. Frequently asked questions. National Institutes of Health, Office of Dietary Supplements. Found on the internet at: https://ods.od.nih.gov/HealthInformation/ODS_Frequently_Asked_Questions.aspx
7. Kassis A, et al. Nutritional and lifestyle management of the aging journey: A narrative review. Frontiers in Nutrition. Jan. 24, 2023. Found on the internet at: https://pmc.ncbi.nlm.nih.gov/articles/PMC9903079/
