Articles > Do We Really Need Vitamins?

There has been a lot of discussion about whether a nutritional supplement is necessary. While they are no substitute for a healthy diet, multivitamins may offer insurance against possible nutritional deficits - particularly for older persons and those with special risks.

While admitting the body's need for a full complement of vitamins and minerals, the majority of health professionals and medical organizations have traditionally minimized the importance of taking supplements. Healthy adults, they argue, can get all the vitamins and minerals they need through eating a varied, balanced diet. Foods are not only the best source of vitamins and minerals but contain phyto-chemicals and other compounds that offer benefits beyond anything that can be obtained from a pill.

In recent years, however, some doctors generally opposed to nutritional supplements have come to look more favorably on the daily multivitamin.

The recommended daily allowances for vitamins and minerals, established in 1941, have been reviewed by expert panels over the past few years - at least partially in response to new information about the possible role of antioxidant vitamins in preventing heart disease, cancer, Alzheimer's disease and other major illnesses.

It's now known that as the body burns fuel for energy, it creates free radicals and other byproducts that play a major role in the disease and aging process. Some foods contain substances - notably antioxidant vitamins C and E, carotenoids and selenium - that can limit the damage caused by free radicals.

Vitamin C is readily available in citrus fruits, strawberries, tomatoes, broccoli and green, leafy vegetables. Vitamin E, on the other hand, is found mainly in vegetable oils, nuts and the fatty portion of meats. It's difficult to get ample quantities of these foods without increasing your calories and total fat consumption.

Thus, vitamin supplements, particularly vitamins C and E, can really help fill gaps in dietary nutrients that may result.

The RDA for vitamin E was increased at the same time to 30 International Units, a level still considered conservative by many. Studies suggesting the beneficial effects of vitamin E have used doses of 100 to 400 IU daily or more.

Others who might benefit from multivitamin supplements include persons over age 60, women of child-bearing age, vegetarians, vegans and persons on stringent weight loss diets.

Pregnant and breast-feeding women require larger quantities of certain nutrients such as folic acid, iron and calcium. Based on a study of about 4,000 mothers and their children, the federal Centers for Disease Control concluded that taking multivitamins three months before conception was associated with a 24 percent lower risk of heart defects.

Older persons, and particularly those with a flagging appetite, may need extra vitamins B-6, B-12 and D because of decreased absorption of these nutrients.

Vegetarians and vegans may have trouble getting adequate quantities of vitamin B-12 from food alone, and persons with limited milk intake may need additional calcium and vitamin D. In addition, any diet calling for less than 1,000 calories a day or that calls for a limited variety of foods puts a person at risk of vitamin deficits.

Studies indicate that about half of Americans have at least marginal deficiencies of some nutrients. A U.S. Department of Agriculture food survey, conducted from 1994 to 1996, found that both males and females fell short of the RDA for vitamin E, magnesium and zinc. Females also fell short of the RDA for vitamin B-6 and calcium.

If you choose to use multivitamins, it's important to tell your doctor and to avoid doubling up or overdosing unless you are instructed to do so.

Most multivitamin formulas are similar, but be sure to choose one offering 100 percent of the RDA of vitamins and minerals, including chromium, copper, magnesium, zinc and iron. Also, the USP (United States Pharmocopeia) stamp should be on the label.

The components of a multivitamin are designed to be taken together, but if you're taking extra calcium it may interfere with the absorption of iron in the multivitamin. Likewise, avoid taking your multivitamin at the same time as a prescription medication, unless your doctor or pharmacist tells you otherwise.

A multivitamin is, after all, a pill and carries the same potential for negative as well as positive effects.

By: Linda  

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