Supplements: Who Needs Them?

Nutritionists have always stressed that our diet is the best source of vitamins, minerals, fatty acids, amino acids and fibre, and that food and nutrients in their natural form are best adapted to the human digestive system. By contrast, supplements contain only one isolated form of a nutrient, which lacks the energy, fibre and other dietary components that provide proper nutritional balance. Here are the benefits and dangers  of some of the most common supplements available.

Multivitamins

• Daily use may lower the risk for heart disease and stroke, certain types of cancer and illness from infection.
• Most beneficial to women of childbearing years, people who regularly consume one or two alcoholic drinks per day, those who do not eat enough fruits and vegetables and the elderly.
• Multivitamins will NOT erase the effects of a poor diet, a sedentary lifestyle, smoking or obesity, and cannot replace healthy food.

Folic Acid

• Can prevent neural tube birth defects such as spina bifida, if women take it prior to conception. Women who could become pregnant should take a daily supplement.
• May reduce the risk of heart disease. Research shows that people with higher levels of the amino acid homocysteine have a higher risk of heart disease; those who consume more folic acid have lower homocysteine levels.

Vitamin B12

• Seniors would most benefit from a B12 supplement, because low blood levels of B12 are more common in older people.
• Vitamin B12 may also reduce the risk of heart disease by lowering homocysteine levels.

Vitamin D

• As important as calcium for healthy bones. Vitamin D deficiency can lead to osteoporosis.
• Main sources are from sun exposure and fortified milk.
• As you age, your body becomes less efficient at producing vitamin D from sunlight.
• Most people would benefit from taking a daily multivitamin containing vitamin D; more so for those who get little sunshine.

Dangerous Doses

Health Canada has set maximum intake levels for many nutrients, including calcium and vitamin D. Exceed that maximum level and you risk your health. Consult with your doctor, pharmacist or nutritionist about dosages for supplements.

• High doses of vitamin A can cause liver damage, skin problems, fatigue and other symptoms. Taken before and during pregnancy, it can cause serious birth defects. Taken over an extended period, very large amounts of can be fatal.
• High doses of vitamin D can result in calcium deposits in the heart and blood vessels, upset calcium metabolism and lead to bone loss. Taken over an extended period, very large amounts of can be fatal.
• Excessive zinc and several trace minerals have effects ranging from nausea and diarrhea to death if taken in doses that allow buildup in body tissues.