It's so easy. Open wide, pop in a pill, and you're promised good health and protection against certain diseases...right?
Not so fast -- While vitamins are essential for life, it's not wise to rely on them for your daily fix of "micronutrients."
Until the 1900's, vitamins were obtained entirely from food until a Russian surgeon discovered that fish oil (high in vitamin D) helped to cure rickets in rats. Vitamin deficiencies like rickets were very common in the US until the 1940's when the FDA mandated fortification of common foods like milk and bread.
Today, experts agree that a healthful and balanced diet provides all the vitamins we need to avoid deficiencies. However, it's no surprise that not everyone follows such a virtuous diet. Consequently, a multivitamin can certainly be an effective "safety net." But, there are reasons why getting your vitamins from food surpass popping a pill.
Our bodies absorb vitamins best from food. Some experts say we only absorb 15% of the vitamin in a supplement form (assuming we aren't deficient). The rest goes down the toilet, literally! Vitamins and minerals in food are balanced in a way that allows our bodies to easily absorb and use them effectively. Unlike vitamin supplements, food contains many other health-promoting substances. For example, the fiber in fruits and veggies help prevent certain types of cancer. And, probiotics in yogurt help to promote bowel regularity. While some vitamin supplements can boost health, most need the other components of their natural source (food) to work optimally.
You can actually get too much of a good thing. We all know that carrots (the top source of vitamin A ) are healthy, and play a role in vision. However, once the vitamin A is removed from the carrot and bottled or added to a breakfast cereal, it might do more harm than good. A 2006 research study suggested that vitamin A and vitamin E supplements provide no tangible health benefits for generally healthy individuals and may increase mortality. Also, a recent study found that vitamin C and vitamin E supplements can curb some benefits of exercise.
Vitamin supplements aren't required to go through the same testing as other medicines. In other words, what's on the label isn't always what you're getting.
If you suspect that you have a vitamin deficiency, check with your doctor. It's also wise to buy from large, trusted retailers as opposed to unknown companies on the web.
While a balanced diet is always preferred, there are some circumstances where vitamin supplements may be beneficial:
- For adolescents and adults over 50: Calcium (not a vitamin, but a mineral) plays a role in bone development and 1,200-1,300 mg is recommended for these age groups. One cup of milk only has 300 mg.
- For women of childbearing age: Folic acid (a B-vitamin) prevents birth defects. A multivitamin or a supplement with 100% of RDA is recommended.
- Elderly lose their ability to absorb vitamin B12, so a supplement is useful. Since the vitamin is found in food from animal origin, vegans and some vegetarians need supplementation as well.
- All of us may benefit from a vitamin D supplement. Low blood levels are commonly found in people with darker skin and those who are less exposed to sunlight. The current recommended intake is 200 IUs ("international units") for adults and 400 IUs for those over 50. However, it's likely that the recommended intake will increase to 1000 IUs based on research that vitamin D can help prevent certain cancers, hypertension, type 1 diabetes, multiple sclerosis, and rheumatoid arthritis. One serving of cooked salmon has 790 IUs of vitamin D.
Go ahead and take a multivitamin for insurance. And talk with your doctor for further recommendations. And most importantly, eat a balanced diet to really protect yourself.
Healthy eating,
Sandy N. Sfikas, RD, LDN
