Vitamin Supplementation: Is It Really Needed?
Have you ever walked through at the vitamin aisle in your local supermarket or pharmacy? Vitamins are available in all shapes and sizes; ranging from immunity protectors to bone health, and coming in all dosages and quantities. But, are all these vitamins really needed when eating a well-balanced diet? The Facts
Vitamin/MineralOverall Body EffectsHow Much Do You Need in a Day?Some Foods That Provide a Good Source! *Please note sources are not limited to this chart*Vitamin A*- Necessary for White Blood Cell production - Needed for proper function/maintenance of essential organs such as the heart, lungs and kidneys - Maintains healthy teeth, bones, soft tissues, mucous membranes, and skinFemale: 700 mcg Male: 900 mcgSweet potato (1403 mcg) Milk (1 cup= 149 mcg) Eggs (1 large= 75 mcg) Yellow and Orange Vegetables (½ cup raw carrots= 459 mcg)Vitamin B6- Helps produce antibodies that are necessary to fight diseases - Promotes White Blood Cell (WBC) production - Promotes Red Blood Cell (RBC) production and maintains brain function1.3 mgChickpeas (1 cup= 1.1 mg) Seafood, meat, poultry (3 oz chicken= 0.5 mg) Nuts (1 oz mixed= 0.1 mg) Banana (1 medium= 0.4 mg)Vitamin B12- Important for metabolism - Formation of red blood cells and maintains the CNS2.4 mcg/dayFortified breakfast cereals = 6mcg 3 oz Sockeye Salmon = 4.8 mcg 3 oz Tuna fish = 2.4 mcg 8oz LF Milk = 1.2 mcg*Vitamin C*- Plays a role in immune function - Assists in the wound healing process - Promotes healthy teeth and gumsFemale: 65 mg Male: 75 mgCitrus fruits (1 orange=70 mg) Tomatoes (1 medium=17 mg) Strawberries (½ cup= 49 mg) Red peppers (½ cup= 95 mg) Fruits and vegetables in general!*Vitamin E*- Works to maintain the immune system - Increases cellular immunity - Promotes formation of red blood cells - Mobilizes Vitamin K15 mgNuts (1 oz almonds= 6.8 mg) Seeds (1 oz sunflower seeds= 7.4 mg) Vegetable Oils (1 Tbsp sunflower oil= 5.6 mg) Green leafy vegetables (1 cup raw spinach= 0.6 mg)Folate- Necessary for cell-mediated immunity - Needed for proper response of T-lymphocytes - May assist in the antibody response320 mcgFortified breads, cereals, pastas (100 mcg/serving) Green vegetables (1 cup raw spinach= 58 mcg) Nuts, beans, peas (½ cup black-eyed peas= 105 mcg) Avocado (½ raw= 59 mcg)Iron- Necessary for production of essential enzymes involved in immune function - Iron-deficiency anemia can lead to an increased risk of infection (i.e. your risk for becoming sick increases!)Female: 18 mg Male: 8 mgBest source: lean meat, seafood, poultry (3 oz lean beef= 2mg) Iron-fortified breakfast cereals and breads (18 mg/serving) White beans 1 cup = 8 mg)Zinc- Work to fight off invading bacteria and viruses - Essential for growth and development - Assists in the wound healing processFemale: 8 mg Male: 11 mgBest source: oysters (3 oz= 74 mg) Red meat, poultry, seafood (3 oz chicken= 2.4 mg) Beans, nuts, whole grains (1 packet oatmeal= 1.1 mg) Dairy products (8 oz yogurt= 1.7 mg)
Most adults who eat a well-balanced diet do not require vitamin/mineral supplementation unless specifically indicated by a health professional. Often times, daily multivitamin use may be a good consideration if lacking a potential aspect of the daily diet, although it is important to consider the amount of each vitamin/mineral present in the supplement. Here are some tips for purchasing a daily multivitamin:
It is always best to obtain daily nutrients from a well-balanced diet
Supplements are not regulated, so manufacturers can add anything to a vitamin supplement without any federal regulation
Avoid purchasing multivitamins that have abnormal daily value (dv) amounts (ie: a product claiming to contain 300% of your dv of vitamin A)
Avoid bogus manufacturer claims. Often manufacturers of vitamins will claim that administering high doses of certain vitamins and/or minerals will prevent a disease from occurring. For example, Vitamin C is something that is often times claimed to prevent further side-effects caused by the common cold. While Vitamin C does protect our cells from becoming affected by disease processes; Vitamin C is not able to detect the difference between "good" cells and "bad" cells in our body. So while you may be preventing your good cells from becoming affected by the common cold, you may be also preventing your disease stricken cells from being treated.
Always do your research before purchasing any vitamin supplement. There are plenty of resources available via the web in order to further understand the health benefits of certain vitamins and minerals. The Food and Drug Administration (FDA) provides substantial amounts of information on their website regarding dietary supplements, regulations, and general information to help consumers evaluate purchases of vitamins and minerals.
Multivitamins that offer substantial amounts higher than the recommended daily values pose potential harms to our bodies, potentially adjusting our metabolic set point and increasing the potential for experiencing serious side effects. Although side-effects of excess intakes of vitamins/minerals may go unnoticed for a short period of time; long-term use could potentially present hazardous effects on our health, including abnormal bowel movements, stomach cramps, nausea, liver problems, CNS defects, and potentially even death. Ask your doctor or health care provider before purchasing any over-the-counter (OTC) vitamin supplement to prevent any adverse effects from over-dosage. Vitamin and mineral supplements could potentially decrease the accessibility of other medications that someone may be taking, negatively impacting the general care of disease processes. Be sure to read FDA warning labels to ensure that the addition of dietary supplements will not hinder your overall care.
