Who among us need a multiple vitamin??? Isn't it enough to eat healthy every day? and ...what about those food concentrates?, Should I buy a multiple formulated for: heart health, menopause, men's health...whatever??? This week we'll discuss the multiple vitamin market, and there is certainly alot available, I'll also answer some of your common questions, and maybe some not so common.
First of all, does someone need a multiple if they eat healthy every day? Well first of all, no one eats healthy every day! Patients of mine are always surprised and dismayed by how much poorer their diet is than they think when they actually keep a diet log. For example someone may report that they never eat fast food but when I review their food diary I'll see it a couple times in one week. A multiple vitamin can help to fill in for some of these "lapses", while you are working to perfect your diet. Secondly, foods even healthy ones vary greatly in nutritional content, thirdly your biochemical and metabolic needs change daily they are not static so a good multiple helps to fill in "gaps".
Second...can a multiple vitamin make you feel better or give someone more energy..the answer is YES, especially if you are deficient in some nutrients. Since many vitamins and minerals play major roles in energy production, gaps will impact your overall energy level. B vitamins which are known to be depleted by stress and/or sugar and caffeine, and iron deficiency which occur in menstruating women are common nutrients which can be marginal at best. Folate which is depleted by birth control pills is commonly added to multiple vitamins and prenatals to prevent Spina Bifida in infants.
Do most childen need a multiple vitamin? If they are eating a typical child's diet then YES! I would also say yes to those who are vegan or vegetarian, who are very or semi picky eaters or those eating mostly commercial or processed foods. Children who are extremely active or athletic also require more nutrients than those who are not as active.
Should I buy a "special" multi like a women's formula, men's formula, bone, 50+ Etc.? Some nutrients are gender or age specific for example: men and post-menopausal women should avoid iron, and women's formulas often contain higher levels of nutrients such as calcium and iron. When formulas contain nutrients for weight loss or eye health for example they may contain ingredients such as lutein or green tea but in amounts for marketing purposes only not in doses high enough to promote any type of therapeutic effect.
Are whole food multis better than chemical varieties? First of all, remember that foods ARE chemicals. Secondly, the reason for taking a multiple vitamin in the first place is to fill in where foods fall short. I have found that some populations: people with digestive problems, people with weak systems, and people who are extremely deficient should avoid these products they simply are not absorbed as well as more traditional multiple vitamins.
Should I take extra antioxidants? Smokers may want to avoid high doses of beta carotene, and there are varying studies regarding the appropriate doses of Vitamin E. Talk to me about the proper levels for you based on your health history, genetics, and medications you may be taking. I think a proper antioxidant supplement is beneficial for the vast majority of people if dosages are individualized.
Should I take extra dosages of vitamins and minerals? Possibly but again these need to be customized to your particular situation, genetics, blood chemistries and health goals. I really encourage you to come in to get an annual protocol assuming you are not battling any particular condition, to achieve and maintain optimal health and stave off illness. LOOK for special offers this week in your emails and on this site!
Dr. Taryn DeCicco
Nutrition News
9/2/08
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