Can a Lack of Vegetables Be Compensated with Pills? German Consumer Group Warns Against Supplement Habits

"One Pill for Health" - Is It Really Necessary?

A multivitamin after breakfast. Vitamin C during the cold season. When daylight hours shorten, add Vitamin D.

These habits are often seen as actions to care for one's body. But is it really okay to think, "Since these nutrients are necessary for the body, taking more will make me healthier"?

According to the German media "OP Online" dated October 17, 2026, experts from consumer protection groups conveyed that for healthy individuals who have a varied and balanced diet, vitamin and mineral supplements are usually unnecessary.

The article does not entirely dismiss the use of supplements. Instead, it questions whether people are buying them for peace of mind without knowing what they are lacking.

In Japan, where dietary habits and sunlight conditions differ, the situation in Germany cannot be directly applied. However, the point about not confusing nutritional supplementation with disease prevention is relevant to our shopping habits.

"Necessary for Immunity" is Not the Same as "Prevents Colds"

The original article highlights the high expectations placed on supplements.

Vitamins and minerals are essential for maintaining normal body functions. However, even if someone who meets the required amounts takes more, it doesn't necessarily prevent infections.

A prime example is Vitamin C. According to scientific findings introduced by the Ministry of Health, Labour and Welfare's information site "eJIM," regular intake of Vitamin C supplements by the general public does not usually reduce the risk of catching a cold. On the other hand, continuous intake might slightly shorten the duration of a cold.

Thus, it's not accurate to say "it doesn't work at all" or to expect "taking it will prevent colds."

It's important to separate the explanation of a nutrient's role from the effects one might expect from consuming the product. Just because something is described as "related to immune function" doesn't mean it guarantees immunity from infections.

Pills Cannot Replace All Functions of a Meal

Supplements have the advantage of easily supplementing specific nutrients. However, taking a general vitamin supplement does not fulfill all the roles that meals provide.

From food, we also consume proteins, fats, carbohydrates, and dietary fiber in addition to vitamins and minerals. Meeting just the vitamin numbers doesn't mean the overall diet is balanced.

The original article introduces sources of Vitamin C such as bell peppers and cabbage family vegetables. In Japanese meals, combining vegetables and fruits is a familiar way to supplement nutrition.

On busy days, it's not necessary to prepare a perfect menu for every meal. For example, add side dishes like eggs, tofu, or fish to meals that tend to consist only of staple foods. Add a small dish of vegetables or a piece of fruit. Consider using frozen vegetables or canned goods to maintain a sustainable form.

If it becomes "I'm taking supplements, so I don't need to worry about meals," then the product meant to be a supplement might push away the opportunity to review one's diet.

Vitamin D Isn't Necessarily Needed by Everyone in Winter

Vitamin D, which gains attention in autumn and winter, is a nutrient involved in calcium absorption and bone health, and it is obtained from food and produced in the skin when exposed to sunlight.

However, the amount produced in the body is affected by factors such as season, living environment, and age. The content of one's diet also varies from person to person.

The original article mentions Germany's autumn and winter sunlight conditions, suggesting that some may get through winter with Vitamin D stored from spring and summer. This cannot be read as a guarantee applicable to everyone in Japan.

How much fish one eats, opportunities to go outdoors, and whether there are diseases affecting absorption are important conditions to consider when thinking about necessity.

Moreover, Vitamin D should not be consumed excessively. Overconsumption through supplements can lead to hypercalcemia and kidney damage.

If worried about deficiency, it's advisable to consult a doctor before taking high-dose products on one's own. They can help determine if testing is necessary.

Some People Need Supplementation - Folic Acid and Vitamin B12

The explanation that "many healthy people usually don't need it" has exceptions that shouldn't be overlooked.

In Japan, folic acid is particularly important for those planning to become pregnant, those who might become pregnant, and those in early pregnancy.

According to the dietary intake standards of the Ministry of Health, Labour and Welfare, to reduce the risk of neural tube defects in the fetus, these individuals are recommended to consume 400 micrograms of folic acid per day from supplements or fortified foods in addition to regular food.

This is a targeted and purposeful supplementation, different from taking something because it "seems healthy."

Additionally, those who follow a strict vegan diet need to pay attention to securing Vitamin B12. Since Vitamin B12 is mainly found in fish, meat, eggs, and dairy products, fortified foods or supplements may be necessary.

Furthermore, individuals who cannot adequately supplement through diet alone due to illness, surgery, or age-related absorption issues are also included.

The principle of "diet first" should not be a reason to stop necessary supplementation. It's important not to interrupt treatments or prescriptions for deficiencies based solely on general opinions.

Questions About the "Unnecessary Theory" on Social Media - What If Diet Is Insufficient?

Discussions about supplements on social media reflect not only medical necessity but also anxiety about daily diets.

In the nutrition-related community on the overseas bulletin board-style SNS "Reddit," there are posts questioning the value of taking a multivitamin as "insurance" every day. While understanding that a balanced diet is ideal, there are doubts about the value of taking them when meals are insufficient.

Another post questions why multivitamins are not more widely recommended if there are issues with the average American diet. Meanwhile, responses include cautious opinions about the benefits when there is no deficiency and suggestions to consider nutrients obtained from fortified foods.

These are not direct responses to the current German article but are examples of public posts on the common theme of supplements. They do not represent Japanese public opinion or the views of all users.

Still, the uncertainty of not knowing if one's diet is sufficient, despite being told "diet is enough," might be relatable to Japanese readers.

What is needed for this question is not a uniform answer of "should take" or "it's useless." It's about checking what and how much one eats, whether there are dietary restrictions, and specifically identifying potential deficiencies. While experiences shared on social media can prompt questions, they do not prove effectiveness or safety.

In Japan, It's Important to Know the Difference Between "Food" and "Medicine" and the Display System

The original article also warns that in Germany, supplements are treated as food and do not undergo the same pre-screening as medicines.

In Japan, the appearance of tablets or capsules alone does not determine them as medicines. It's necessary to distinguish between supplements sold as food and vitamin preparations as medicines.

Moreover, there is not just one system for displaying the functions of foods.

"Foods for Specified Health Uses" (FOSHU), commonly known as Tokuhō, is a system where effects and safety are reviewed by the government, and approval is granted by the Consumer Affairs Agency Commissioner.

"Nutrient Function Claims" can be displayed if the content of the target nutrient meets national standards. It is not a system where each product is individually reviewed and approved by the government.

"Foods with Function Claims" are those where businesses submit evidence of safety and functionality and display functions at their own responsibility. Unlike Tokuhō, the government does not individually review and recognize the effects.

Understanding these differences helps avoid the misconception that "because it is registered with the government, it is effective for everyone and safe to consume continuously." None of these displays prove that additional intake of the ingredient is necessary for oneself.

Before Buying More, Confirm "Why Am I Taking This?"

When reviewing supplements, first try to articulate the purpose of taking them.

Is it to supplement a confirmed nutrient deficiency? To secure components that are difficult to obtain due to dietary restrictions? Or is it for vague reasons like "I might get tired" or "everyone around me is taking it"?

Next, check for overlapping ingredients. Combining multivitamins with single vitamin products and fortified beverages may result in consuming the same ingredients from multiple products.

People taking medication should also check for drug interactions. Showing a doctor or pharmacist not just the product name but also the ingredient list and intake amount can make it easier to consult.

Moreover, it's important not to just add supplements when feeling unwell. Symptoms like fatigue alone do not determine a specific nutrient deficiency as the cause.

It is meaningful for those who need it to supplement necessary components in appropriate amounts.

Before buying the next "one pill for health," first look at your refrigerator and the labels of the products you're currently taking. From there, consider how you might need to supplement.

Sources and Reference URLs

1. OP Online/KNA: Points raised by German consumer protection groups, the importance of diet, and discussions on supplement regulation. Dated October 17, 2026.
   https://www.op-online.de/verbraucher/verbraucherzentrale-warnt-warum-gesunde-menschen-meist-gar-keine-vitamin-praeparate-brauchen-zr-94544149.html

2. Ministry of Health, Labour and Welfare eJIM "Vitamin C": Explanation of the effects on cold prevention for the general public and limited impact on symptoms and duration.
   https://www.ejim.mhlw.go.jp/public/overseas/c03/09.htmlVitamin C [Supplements, Vitamins, Minerals - General]

3. Ministry of Health, Labour and Welfare eJIM "Vitamin D": Intake from food and sunlight, conditions related to deficiency, health risks of overconsumption.
   https://www.ejim.mhlw.go.jp/public/overseas/c03/10.htmlVitamin D [Supplements, Vitamins, Minerals - General]

4. Ministry of Health, Labour and Welfare "Folic Acid Dietary Intake Standards": Description of 400 micrograms/day intake of folic acid from sources other than regular food for those planning pregnancy.
   https://www.mhlw.go.jp/content/10904750/001396865.pdfmhlw.go.jp

5. Ministry of Health, Labour and Welfare eJIM "Vitamin B12": Sources in food, reasons for caution about deficiency in strict vegan diets.
   https://www.ejim.mhlw.go.jp/public/overseas/c03/07.htmlVitamin B12 [Supplements, Vitamins, Minerals - General]

6. Ministry of Health, Labour and Welfare eJIM "Multivitamin/Mineral Supplements": Information for considering the relationship with diet, target users, overconsumption, and drug interactions. eJIM's overseas information includes explanations based on US systems and intake standards.
   https://www.ejim.mhlw.go.jp/public/overseas/c03/04.htmlMultivitamin/Mineral (MVM) Supplements [Supplements, Vitamins, Minerals - General]

7. Consumer Affairs Agency "About Foods with Health Claims": Differences in the systems of Tokuhō, Nutrient Function Claims, and Foods with Function Claims.
   https://www.caa.go.jp/policies/policy/food_labeling/foods_with_health_claims/Consumer Affairs Agency

8. Reddit: Public post showing doubts about taking multivitamins as daily "insurance." Not a direct response to the original article.
   https://www.reddit.com/r/nutrition/comments/1hzxbxu/reddit.com

9. Reddit: Public discussion on dietary imbalances and recommendations for multivitamins. Posts and replies are personal opinions and not used as medical evidence.
   https://www.reddit.com/r/nutrition/comments/1jczuyz/