Food Facts with Bob

October 12th, 2007

Q: Should I be taking a multi-vitamin/mineral supplement?

A:  Obviously, the best nutrition comes from simply eating a healthy diet.  Since there are nutrients in food that cannot be packaged in a supplement, vitamins should never be thought of as a substitute for a well-balanced diet.  However, according to the 2007 University of California, Berkley Dietary Supplement guide, you should consider taking a multivitamin if you:

• Are over 60
• Are a woman of childbearing age
• Are pregnant or breastfeeding
• Are a strict vegetarian
• Are on a weight loss diet
• Do not eat a balanced diet

As you can see, many people benefit from a multi-vitamin/mineral supplement.  If you decide to take one, there are a few things to keep in mind.  First, choose a supplement that provides 100-200% of the daily value for a wide range of vitamins and minerals, like Centrum.  Less expensive generic versions (Costco, Walmart, etc.) are acceptable if you see “USP” on the label, verifying the purity, quality and potency.  Your supplement should have no more than 5000 IU of Vitamin A, with 40% in the form of beta-carotene.  Doses of Vitamin A higher than that may increase the risk of fractures in people over 50.  Men and post-menopausal women should consider the “senior” or “silver” formula since they contain little or no iron.  Pre-menopausal women should choose the “standard” formula with 100% daily value of iron.  Finally, take your supplement at the same time each day with food.

Since there is no risk to taking a multi-vitamin (if you follow the guidelines above) but many potential benefits, we do recommend a daily multi-vitamin.  Remember though, since vitamins cannot provide all of the nutrients found in a well-balanced diet, they should be taken, as their name implies, to supplement a healthy diet, not substitute for one.  For more information on dietary supplements, read a comprehensive report from the University of California, Berkley at www.wellnessletter.com.

Entry Filed under: Healthy Lifestyle Research, Weight Loss, Fitness and Health