Chapter 2: Yes or No to Vitamin Supplements?

Formula: balanced diet + needed vitamin supplements (different for each person according to his/her diet) = healthy and functioning body

Vitamins are micronutrients needed to sustain life. Humans get vitamins from the foods they eat because the body does not produce them naturally, not at all, or not enough of them. First you’re told you should take vitamin supplements then you’re told you may be taking too many vitamins that it becomes bad for your body. The question ultimately comes down to: do you really need it? I began looking into why vitamin supplements would be bad for you because I heard about it through National Public Radio. I did additional research and here is what I found.

Photo by: vitaminsupplementer.com

The Harvard School of Public Health explains that following a diet such as the suggested servings of the food pyramid is better than taking vitamins alone. If one does not adhere to a balanced diet, then a multivitamin is recommended. The supplement is taken to complete a balanced diet and give the body the nutrients it needs. The problem comes from taking vitamin supplements without knowing the correct amount to intake.

My mistake was thinking that all vitamin supplements were made the same and giving me the quantities I needed. Dr. Oz explains that vitamin pills provide “pharmaceutical” doses. The doses are higher than what you could get from eating food, meaning one would have to eat a bushel of produce to get the equivalent amount in a vitamin supplement.

I read “Dr. Oz Shares Multi-Vitamin Safety Recommendations” by Timothy Boyer and summarized Dr. Oz’s concern about multivitamins. Problems are found with overdoses of vitamins A and E, calcium, and iron.

• Too much vitamin A has adverse effects such as damaging blood cells, headaches, skin and bone disorders, renal failures, and birth defects in their offspring (Steinman, p. 19). It is recommended to look for labels on multivitamin bottles that say 3,500 IU (injection units) of vitamin A.
• Intaking higher doses of vitamin E is mainly a problem for men because it can increase the development of prostate cancer. Dr. Oz keeps the dose at 30 IU.
• He also says that iron should only be taken by women of childbearing age at 18 milligrams. Excess iron can harden the arteries.
• Calcium has the tendency to bind to other vitamins and prevent their absorption in the body. The recommended dosage in your multivitamin should be no more than 200 milligrams.

One step closer to being on the right track. To check out Dr. Oz’s Ultimate Supplement Checklist, click here. Additional questions and answers on vitamin supplements can be found here.

Steinman, David. Diet for A Poisoned Planet How to Choose Safe Foods for You and Your Family. New York: Ballantine Books, 1990. Print.