How good are vitamin and mineral supplements?

Is the daily multivitamin popping habit truly healthy or is it just a fantasy of magic pills?

Let’s start with a simple RULE OF THUMB!

Vitamin and mineral supplementation is generally not required for individuals who are on a BALANCED EATING PLAN. Numerous studies show that a multivitamin cannot replace a healthy, varied diet high in fruits and vegetables.

Supplements are to be taken only with the advice of a medical doctor, registered dietician, or nutritionist.

Always check the expiration date as supplements lose potency over time.

Although supplements may not offer all the benefits that whole foods can provide, there are times when taking vitamins and minerals in pill form may be appropriate.

Who should take supplements?

1. If you unable to eat the recommended servings of fruits, vegetables and healthy foods.
2. If you are a strict vegetarian.
3. If you eat a diet that’s inadequate because of food allergies or intolerances.
4. Any disease or condition that doesn’t digest or absorb nutrients adequately.
5. Older age and certain lifestyle habits (smoking and excessive alcohol consumption)
6. For pregnant or lactating women — such as calcium, folic acid and iron — are needed to protect mother’s health and the health of the developing baby.
7. Supplementing diet with additional calcium and vitamin D is often considered crucial following menopause to protect against osteoporosis.

Cons of Vitamin Supplementation:

1)    Whole foods Vs. Pills - Fruits, vegetables, grains and dairy products have benefits you can’t find in a pill, including a variety of nutrients, dietary fibre and phytochemicals.

2)    Pills do not really prevent disease - Multivitamins may slightly reduce the risk of cancer but don’t really prevent heart disease. Keep the focus on diet, not supplements. When these vitamins are obtained through foods, they can protect against damage caused by free radicals. In pill form, however, these vitamins don’t appear to have the same benefit.

3)    Avoid ‘megadoses’ - Getting too much of some nutrients, usually from high-dose supplements, can be dangerous. This is especially true with some fat-soluble vitamins, which are absorbed and then stored in your body’s fat for use as needed. Yet, it’s generally not recommended that you take megadoses of water-soluble vitamins either.

The key to healthy nutrition is choosing nutrient-dense foods, such as leafy greens, low-fat yogurt, dried beans, fruits, whole grains, eggs and salmon.