Millions take multivitamins in the name of better health. In spite of conflicting reports that these supplements combat chronic infections. Top health experts recommend daily multivitamins for nearly everyone. A balanced diet goes a long way to getting the vitamins and minerals one need to feel good and head off health problems. Trouble is, very few people eat right every day.
According to the Dietary Guidelines for Americans 2005, adults are often deficient in calcium, magnesium, vitamin A, C, E. Overtime, small discrepancies in nutrient intakes can prove problematic for a person particularly for women in their childbearing years, strict vegetarians and the elderly. For instance, shortfalls of iron in the childbearing years may lead to anemia. Too little folic acid very early in pregnancy increases the risk of neural tube defects in developing babies. And vitamin B12 deficits, responsible for irreversible nerve damage and faulty cognization are more likely in people who avoid animal foods and in people over the age of 50,whose bodies absorb synthetic vitamin B12 better than the naturally occurring form.
The experts advocate multivitamins as a way to shore up diets low in nutrients. But they warn that multivitamins are dietary supplements not substitute for healthy eating. That’s because multivitamins lack a number of beneficial compounds for wellness, including phytonutrients and fiber found in plant foods. Multivitamins also typically short of the recommended daily amount of calcium and other important vitamins and minerals, too.
Think of multivitamins as an insurance policy, but don’t fool yourself into thinking dietary supplements measure up to the benefits of maintaining a healthy body weight, eating right and getting regular physical activity, says the researchers.
Don’t bet on multivitamins to keep one free of heart disease, cancer and chronic illness. That’s the recommendation of the 2006 conference on multivitamins/mineral supplements and chronic disease prevention of the US National Institute of Health. More research is needed before suggesting multivitamins use to head off disease in healthy non pregnant people.
According to a 2002 study from the Harvard School of Medicine, the authors reviewed 35 years worth of research on vitamins and chronic disease, concluding that every adult should take a multivitamin daily as a safe and inexpensive way to optimize health. Other studies highlight the connection between multivitamins use and well being.
In a group of more than 88,000 women, those who took multivitamins for 15 years or more significantly reduced the risk of colon cancer as compared to those who took multivitamins for less time. Another study found that taking a multivitamin reduced the risk of first time heart attack in a group of Swedish men and women aged 45 to 70.
The researchers say that it is perfectly plausible to think that multivitamins help head off chronic conditions including osteoporosis and heart disease.
Who should avoid multivitamins? Those being treated for cancer or have a history of cancer, a multivitamin may not make sense. That’s because dietary supplements could fuel the growth of cancer cells by providing the extra nutrients they need to reproduce.
And adding a multivitamin to a steady diet of other, single nutrient supplements, highly fortified foods or both could put one over the top for several vitamins and minerals. Talk to your doctor or a dietician what is the right vitamin for you.
There may be disagreement about multivitamin’s capacity to curb chronic conditions. But on balance, the evidence for the benefits of multivitamins far outweigh the potential for harm—considered extremely low for most healthy people even if the effects on health are small, according to experts.
When picking a multivitamin pay particular attention to the following to maximize benefit and minimize risk.
Vitamin A –choose a supplement with 3,000 IU or less of vitamin A with at least 20% of it as beta-carotene, the raw material the body converts to vitamin A on as needed basis. Excessive vitamin A as retinol (called palmitate or acetate) is detrimental to bone and liver health.
Iron- men and postmenopausal women should take iron free, iron rich foods, including meat and fortified grains. Iron may accumulate in the body and cause organ damage.
Folic acid-women in their childbearing years need 400 micrograms of folic acid every day to help prevent neural tube defects in the first month of pregnancy. Many breakfast cereals supply 400 micrograms of folic acid per serving
Vitamin D-most multivitamins supply 400 IU for vitamin D, which is necessary for calcium absorption and may play a role in cancer prevention. Experts say while this is a step in the right direction, one may need more vitamin D than a multivitamin and the diet provide especially in dark skin, overweight and spend a little time outdoors in the summer months.
Dietary supplements ,including multivitamins are not regulated by the US FDA. Still there’s probably little cause for concern about multivitamins, since they are the most mainstream supplement. For extra assurance, seek the USP symbol on the label. It guarantees safety and quality.
