Heartland Spa
Believe it or not, even the nutrition and medical experts don’t agree on the subject of vitamin and mineral supplementation. Some think healthy eaters don’t need vitamins. A few suggest everyone would benefit from taking supplements. Even the RDA’s (Recommended Dietary Allowances) are subject to debate. The RDA’s are suggested levels of intake for essential nutrients based on age and gender. If inadequate data exists to set an RDA for a nutrient, then an “Estimated Safe and Adequate Daily Dietary Intake” is formulated. The RDA’s were established by the Food and Nutrition Board, National Research Council of the National Academy of Sciences, whose members are top nutrition scientists. The board updates the RDA’s approximately every five years. A major limitation of the RDA’s is that they were originally created to prevent nutrition deficiency such as scurvy, caused by a lack of vitamin C, but they don’t reflect recent research on the preventive benefits that higher amounts of some nutrients have in relation to degenerative diseases.

Ironically, in spite of the information on the relationship of diet and exercise to health, Americans are growing fatter and more sedentary while the sale of dietary supplements has become a billion dollar business. Once the domain of health food stores and pharmacies, you can now buy supplements in supermarkets, discount stores, health clubs, from personal trainers, chiropractors and massage therapists. Even your neighbor may be selling vitamins from a multi-level marketing company whose products are sold by “distributors” instead of stores. We can become so vulnerable to exaggerated products claims that we fall for everything, or so cynical that we will take nothing, even if it could be beneficial. To clear up some of the confusion, I’ve provided the following basic guidelines about vitamin and mineral supplementation. But first I feel compelled to state the obvious. The best way to maximize your health is to quit smoking, improve your daily diet, get regular exercise and sleep, lower elevated blood pressure and cholesterol, lose excess body fat, reduce stress and go for checkups. If you turn to vitamin salespeople instead of doctors for medical advice or evaluation, you might miss a lifesaving diagnosis or delay in making critical lifestyle changes. However useful supplements may be, they can never be a substitute for healthy living.

Guidelines:

1. Evaluate your diet to determine what nutrients might be lacking. If you do not consume five servings a day or of fruits and vegetables, with at least one choice of citrus fruit, broccoli or green pepper and another of dark green or orange color, then you are probably lacking adequate vitamin C, beta-carotene, vitamin E, folate and magnesium. Do you consume 6 to 8 servings of breads or cereals most of which are whole grain? If not, you might be lacking B vitamins, trace minerals, vitamin E and fiber. If you do not consume 2 servings a day of very lean meat, chicken or fish and 2 servings of beans or peas, or if vegetarian, 4 servings of cooked dried beans and peas, you may be deficient in iron, zinc, magnesium, B vitamins and protein. If you do not have 2 to 3 servings daily of low or non-fat milk and dairy products, fortified soy milk or other foods rich in calcium as well as riboflavin (vitamin B2), Vitamin D and magnesium.
2. Supplementation may be needed if you are pregnant or lactating, a vegan, allergic to many foods, anorexic, bulimic, constantly dieting, elderly, taking medications that interfere with nutrient absorption, anemic, chronically ill, in treatment for AIDS, osteoporosis, cancer, or heart disease, in recovery from alcoholism or drug addiction, or if you eat mostly fast foods and smoke or drink heavily.
3. Supplementation may be helpful even if you eat well and have no health problems, but are interested in preventive nutrition, are at genetic risk for heart disease, cancer, osteoporosis, or wish to maintain health and delay the aging process.
4. When choosing a supplement for overall benefit, begin with a multiple vitamin-mineral supplement that provides at least 100% or more of the USRDA for the following nutrients: Vitamin A: retinol: 5,000 IU Vitamin E: 60 IU Vitamin D: 400 IU Vitamin C: 150mg B1 and B2: 2mg or more Niacin: 20mg B6: 2mg. B12: 6mcg Folate: 400mcg Pantothenic acid: 10mg. Calcium: 800-1500mg Copper: 2mg Iron: 10mg Magnesium: 400-600mg Zinc: 15-30mg Selenium: 50-30mg Chromium: 50-200mcg
5. The major antioxidants are vitamin C, beta-carotene, vitamin E and selenium. They play a key role in cancer and heart disease prevention by destroying free radicals, the unstable oxygen compounds that appear to accelerate both the aging and disease process.
6. If you have not used an open bottle of vitamins within a year, dispose of them. Store supplements in a cool place, away from direct light or heat, but not in the refrigerator.
7. Take a larger dose of calcium (above 300mg) at a separate time from the multi-vitamin/mineral, as it can inhibit the absorption of other minerals.
8. Vitamins are better absorbed with food, less irritating to the stomach, and may be better utilized in divided doses.
9. Avoid chewing or sucking on vitamin C tablets as they can erode the enamel from your teeth.
10. Purchase supplements that have an expiration date and state they conform to the USP XXIII requirements for disintegration and dissolution for minerals and oil and water soluble vitamins.
11. The cost of vitamins can vary considerably from about $5 to $50 per month. Most vitamins are produced by only a few manufacturers which formulate them to order for companies who sell them under their own generic or private labels. A product from a pharmaceutical company, discount or health food store may be of similar quality and, in fact, may have all come from the same manufacturer!
12. It is best to consult with your registered dietitian or physician to make sure that even if the supplements you have chosen are of uncertain value, they are not toxic or harmful to your long-term health. Vitamins and mineral supplements were never meant as a substitute for good nutrition. They do not provide calories, protein, carbohydrates, essential fatty acids, or other important substances found in our daily diet, unless they are added to the supplement. As yet, there is no good alternative to real food and a healthy lifestyle.