As kids, our parents admonished us for not getting enough vitamins, and force-fed us spinach and carrots in order to make us strong, big, tall and healthy. Our teachers at school taught us the food pyramid guide and insisted we bring in healthy snacks and meals. Yet, as we grew up, we forgot all that advice and instead did what was most handy: popped a multivitamin pill. In fact, multivitamins have been touted as the new health mantra, chanted by doctors, nutritionists and health enthusiasts alike. Yet, with the number of options available, it’s often hard to make correct decisions as to whether we need multivitamin supplements and the quantities we need.
Our bodies need vitamins to regular our metabolism, boost our immune system, keep our minds working smoothly, and provide strength to bones, teeth, skin, hair and nails. Vitamins also provide energy to allow us to work and play. There are certain times, during a pregnancy or illness, when the body requires an additional dose of vitamins. A vitamin deficiency can prevent the body from fully recovering, and can lead to a number of ailments, as the body begins to find it hard to break down the nutrients absorbed by food.
Hydrogenated oils, trans-fats, dextrose, corn syrup, sodium – these are common ingredients seen on everyday packaged food items. At times, the ingredients which complement them are not even recognizable to anyone who doesn’t have a chemistry background. Yet, we are happy to buy these foods, consume them, and feed them to our families. Along with it, we may consider boiling some vegetables and serving a platter of fruit as desert. However, food which sits on a shelf too long, and this includes fruits and veggies, loses most of its nutritional value. To gain the value your parents or grandparents go t from their meals, you would need to consume 8-10 times the amount of fresh produce.
This is where multivitamin supplements step in. A multivitamin can provide the extra vitamins for those who are ill, pregnant, smokers, cannot eat enough food to obtain the required vitamin dosage, or cannot eat the kind of food required to get its full benefits. Yet, before you reach for the bottle, know that multivitamin supplements are not for everyone.
Multivitamins do not replace a well-balanced diet. In fact, if you do consistently eat healthy meals, taking multivitamin supplements on top of that could cause you to ingest too much of a particular vitamin or mineral. Similarly, a meal which is nutritionally poor could benefit more from being balanced, than from supplements taken with it.
There is no one magic pill for all. Vitamin supplements exist for all ages and health categories- kids, men, women, people over 40, people over 60, menopausal women etc. The trick is to find one which is best suited to your own personal needs.
Recently, there has been a lot in the news about multivitamins being contaminated and containing more ingredients than listed. This is a case where too much of something can be bad for you. Consuming high doses of vitamins such as A, D, E and K can lead to severe side effects such as liver damage, weakened bones, or even nerve damage. Sticking to 100 percent or less of the Daily Value* is best. Before picking up a bottle, you do need to research what exactly is in it, and if it’s specific to your needs. Always check for a seal of approval from the United States Pharmacopeia or ConsumerLab.com.
There are some additional precautions which should be followed. If you are taking a prescribed supplement, you need to check with your medical practitioner before taking any others. Similarly, if you are allergic to any kind of drugs, breastfeeding or pregnant, or taking medication such as anticoagulants (blood thinners), you also need to let your practitioner or the pharmacist know.
Ask yourself the following questions:
• Do I eat healthy meals regularly?
• Am I sticking to the 100% limit recommended?
• Does my multivitamin meet with the USP seal of approval?
• Does it meet my own particular needs?
When it comes to selecting the right supplement, the following are certain key points to remember:
Men can acquire the 8 milligrams of iron they need from meat, potatoes, lentils and beans. In supplements, look for extra selenium and vitamin E, which helps ward off prostrate conditions.
Women require extra iron, magnesium and calcium, and for those who’ve gone through menopause, extra vitamin D. If a woman is pregnant, she’ll need extra folic acid, calcium and vitamin A.
A lot of children’s food such as cheese strings and cereals are already fortified with extra vitamins and minerals. Vitamin D is important for bone growth, and vitamin C is great in providing the immune system with a boost.
If you are over 60, multivitamin supplements with B12 help, as the body loses its ability to absorb certain vitamins and nutrients.
Your best bet would be to follow a healthy diet and let supplements be exactly what they are- sources which supplement your regular nutrition, and provide you with that extra something your body might need.
