Nutrition in a Pill? The Low-Down on Vitamin Supplements

All it takes is a glance at a nutrition label to realize that there’s more to your food than fat, carbs, and protein. The foods you eat also supply a wide variety of vitamins and minerals—nutrients your body needs to make DNA, release energy, create tissue, and regulate metabolic processes.

Your best source of these essential vitamins and minerals is always food. However, if you can’t get all the vitamins and minerals you need from food, it’s important to take supplements.

Supplements fall into three categories:

• Water-soluble vitamins (including vitamins B and C). These nutrients pass in and out of your body easily, so they need to be replenished on a daily basis.
• Fat-soluble vitamins (including A, D, E and K). These nutrients are stored in your liver and body tissue and do not pass out of your body as easily as the water-soluble variety. While these vitamins are important, you should avoid consuming more than 100 percent of the recommended daily allowance—they can build up in your body and become toxic.
• Minerals. Your body needs larger amounts of some minerals, like calcium, to stay healthy. With other trace minerals, like iron and zinc, you only need small amounts each day.

Who Should Take a Supplement?
Supplements can’t make up for unhealthy eating habits, but sometimes even people who try to eat healthy find it difficult to get all the nutrients they need. For these people, a supplement can help fill in the gaps. In addition, some people are more susceptible to nutrient deficiencies than others and are more likely to need a supplement. These include:

• People on low-calorie diets (1,200-1,500 calories per day).
• People recovering from surgery or who have been sick or injured.
• Anyone with a food allergy or intolerance.
• Anyone following a diet that restricts them from consuming certain foods (e.g., vegetarians).
• Pregnant or nursing women.
• Children and teens.

Why are Some Supplements Labeled for Certain People?
A standard multivitamin is usually all a healthy adult needs. However, many supplements are marketed specially for certain people. These specialized formulations include:

• Women’s formulas, often containing extra calcium to help prevent osteoporosis, and extra iron (important for pre-menopausal women).
• Men’s formulas, often containing less iron than women’s formulas.
• Prenatal formulas, typically containing extra folic acid (to help prevent birth defects) and extra iron and calcium.
• Senior formulas, usually containing more vitamin D (for bone strength) and B-12 (which is harder for the body to absorb as you age).

If You Take a Supplement, Choose Carefully
We’ve all seen the late-night infomercials for “magic” weight loss supplements and “memory boosters.” The U.S. Food and Drug Administration (FDA) doesn’t regulate dietary supplements the way it regulates prescription drugs. Many supplements are sold without adequate research demonstrating their safety or effectiveness. Consult your doctor before taking a supplement and make sure you purchase quality products. Look for the United States Pharmacopeia (USP) seal. This means the supplement has been tested and contains the amount of vitamins and minerals listed on the label. In addition, follow these other tips to ensure you get the most out of the supplement you choose:

• Take a supplement that provides close to 100 percent of the daily value for each nutrient and steer clear of supplements that contain excessive doses.
• Optimize absorption by taking supplements with or after a meal.
• Check the expiration date before you buy and store your supplement in a cool, dry place.
• If you have a food allergy, check the label. Some supplements include ingredients like wheat and gelatin.

And don’t be afraid of store-brand (generic) or synthetic supplements. As long as they have the USP seal of approval, they should work just as well as the more expensive brand-name or “natural” vitamins.

Keep in Mind…
If it sounds too good to be true, it probably is. Supplements can help keep you healthy, but they have never been proven to cure diseases like cancer or heart disease. Be leery of supplements that guarantee quick, dramatic results.

Sources: Nancy Clark’s Sports Nutrition Guidebook 3rd ed., Healthwise Knowledgebase, Mayo Clinic, KidsHealth.org, United States Department of Agriculture