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By Trudie Mitschang
 Jupiter Images |
Visit the vitamin and supplement aisle of any drug or nutrition store and you’ll find a dizzying array of choices. Do you really need to take individual supplements for each vitamin and mineral, or can you make do with one good multi? And if you choose a multi, do you need a formula targeted to your age, lifestyle, and gender? If the Recommended Daily Allowance for a vitamin is 500 ICUs, won’t 1,000 make you even healthier?
There seem to be almost as many opinions as there are products on the market. Some argue that if you eat a balanced diet, there’s little need to waste money on supplements. Unfortunately for most of us, restaurant dining, travel, and fast-food conveniences make eating nutritiously all the time next to impossible. Even those who try and eat healthy rarely achieve optimal nutrition from food alone.
“Everyone who has in the past eaten processed sugar, white flour, or canned food has some deficiency disease, the extent of the disease depending on the percentage of such deficient food in the diet,” writes Dr. Daniel T. Quigley, author of The National Malnutrition. He notes that those who eat out often are even more at risk. Since most restaurants tend to reheat food or keep it warm under heat lamps, frequent restaurant diners may end up with deficiencies in vitamins A, B1, and C, to name a few.
The Numbers Game
While reams of research support the idea that the average American diet can benefit from some form of supplementation, swallowing a mouthful of pills each day is not necessarily the answer either.
According to nutritionist Dr. Earl Mindell, author of The Vitamin Bible for the 21st Century, the idea that vitamins can replace food is a common misconception. He explains that vitamins cannot be assimilated properly when they are taken alone. Nor are they substitutes for a diet rich in lean, healthy proteins; antioxidant-rich fruits and vegetables; energy-producing carbohydrates; healthy fats; and essential minerals. In other words, a supplement is named appropriately for its purpose: to supplement a healthy diet, not replace an unhealthy one.
When deciding how much of a certain supplement you need, conflicting information leads to even more confusion. For example, the Recommended Daily Allowance for vitamin C is only 60 mg, yet some health experts — like cardiothoracic surgeon Dr. Mehmet Oz (a regular on The Oprah Winfrey Show) — suggest supplementing with as much as 1,000 mg daily. Oz explains that the USDA recommendations are based on preventing basic malnutrition ailments, but many believe therapeutic doses of nutrients such as vita-min C can enhance health. Since most popular multivitamins provide 100 percent or less of the RDA for essential vitamins and minerals, you would need to consider an individual supplement to increase the dosage of a particular nutrient. But you may be getting that nutrient from foods you eat.
“Although a good multi will provide many of the essential nutrients needed each day, additional nutrients may be needed to support an individual’s unique metabolism,” says Scott Minton, Ph.D., medical director of Ergonique Wellness Center in Newport Beach. “Specific supplements can also be beneficial during periods of increased physical activity, illness, or emotional or mental stress.”
His and Hers
As anyone who has ever committed themselves to a monthly supplement regimen can attest, buying age- and gender-specific supplements for every family member can take its toll on your wallet. So why can’t you and your spouse take the same daily multi? If you think about your specific needs, you’ll see why, in many cases, it is better to be supplement specific. For instance:
* A healthy 20-year-old might simply want “dietary insurance.”
* Someone in his or her 30s might seek stress management.
* Postmenopausal women might be concerned about osteoporosis.
* Men 50 and older might be thinking about prostate health.
In addition to meeting general nutrient needs, women also may have specific concerns such as PMS, heart disease, and pregnancy. A man, on the other hand, may be concerned about stress, diabetes, and heart health.
Supplements aid a healthy diet. They are not intended to replace an unhealthy one.
“Menstruating women generally need a multi-vitamin/mineral containing iron,” Minton says. “On the other hand, men over the age of 20 should not use a multi-vitamin/mineral containing iron unless they have been diagnosed as iron deficient.”
Severe deficiencies of vitamins or minerals are rare in the United States, but research suggests that slight deficiencies in certain nutrients may be relatively common. These include calcium, chromium, folate, magnesium, vitamin B6, vitamin B12, vitamin C, vitamin D, vitamin E, and zinc. While symptoms of deficiency may not show up right away, problems could begin to manifest as you age. For example, insufficient intake of calcium and vitamin D may increase your chances of developing osteoporosis, and inadequate folate and vitamin B6 may be linked to heart disease.
“Because each person differs in their genetic makeup, their diet and stress level, and their interaction with the environment, they will also differ in their need for nutrients,” Minton says. “The best nutritional insurance is obtained by taking a supplement that is custom-formulated to fit their specific nutritional needs. Many of these needs can be effectively discovered by using advanced scientific tests that measure nutrient levels in the blood, urine, or saliva.”
Risky Business
A recent BBC News article disputes the idea that vitamins can improve your health. In fact, scientists at Copenhagen University said supplements such as vitamins A and E (touted for their antioxidant benefits) could actually shorten your life by interfering with the body’s natural defenses.
The studies they cited involved 233,000 people who were either sick or taking supplements as a form of health insurance. After considering various factors, the researchers linked vitamin A supplements to a 16 percent increased risk of dying, beta-carotene to a 7 percent increased risk, and vitamin E to a 4 percent increased risk. While reasons for the increased risk were unclear, even those who support the idea of preventive supplementation agree that exercising caution and seeking expert advice about supplements are smart ideas.
“Antioxidants play an important role in keeping the body balanced, by protecting cells and tissues from normal metabolic waste products and foreign compounds we consume by accident, such as pesticide residues on fruit,” Minton explains. “On the other hand, too much of a good antioxidant can upset the body’s metabolic balance. For example, taking large amounts of vitamin A when a clear deficiency is not present can be toxic to the liver. Similarly, taking too much vitamin E may begin to alter the action of certain medications or the proper function of the thyroid or cardiovascular system.”
Minton notes that these types of concerns make it all the more critical to seek a qualified physician for nutritional testing to take the guesswork out of nutritional supplementation.
“Nutritional testing provides a safeguard against the danger of taking too much of any nutrient and can help individuals develop a supplement plan that meets their specific and changing needs,” he says.
How Popular Brands Compare
VITAMIN A
Why you need it: Supports healthy eyes and skin; fights cancer
Food sources: Halibut, beef liver, eggs, carrots, cantaloupe, tomatoes
RDA 5,000 IU
Centrum Advanced 3,500 I
Centrum Silver 3,500 IU
One-A-Day Maximum 2,500 IU
One-A-Day Active 5,000 IU
VITAMIN C
Why you need it: Supports healthy eyes and skin; fights cancer
Food sources: Red pepper, cantaloupe, oranges, grapefruit, papaya, strawberries
RDA 60 mg
Centrum Advanced 60 mg
Centrum Silver 60 mg
One-A-Day Maximum 60 mg
One-A-Day Active 120 mg
VITAMIN D
Why you need it: Supports bone and tooth health; fights cancer
Food sources: Egg yolks, fatty fish, dairy products
RDA 400 IU
Centrum Advanced 400 IU
Centrum Silver 400 IU
One-A-Day Maximum 400 IU
One-A-Day Active 400 IU
VITAMIN E
Why you need it: Scavenges free radicals; slows aging
Food sources: Almonds, wheat germ, eggs, sunflower seeds
RDA 30 IU
Centrum Advanced 30 IU
Centrum Silver 45 IU
One-A-Day Maximum 30 IU
One-A-Day Active 60 IU
VITAMIN K
Why you need it: Helps blood to clot; prevents bruising and osteoporosis
Food sources: Blackstrap molasses, eggs, yogurt, oatmeal, kale, tomatoes
RDA 90 mcg
Centrum Advanced 25 mcg
Centrum Silver 10 mcg
One-A-Day Maximum 25 mcg
One-A-Day Active 25 mcg
VITAMIN B1 (THIAMINE)
Why you need it: Improves muscle tone; supports nervous system; stabilizes appetite
Food sources: Brewer’s yeast, sunflower seeds, meat, poultry, fish, soybeans
RDA 1.5 mcg
Centrum Advanced 1.5 mcg
Centrum Silver 1.5 mcg
One-A-Day Maximum 1.5 mcg
One-A-Day Active 4.5 mcg
VITAMIN B2 (RIBOFLAVIN)
Why you need it: Supports good vision, combats stress
Food sources: Brewer’s yeast, eggs, almonds, whole grains, cheese, fish
RDA 1.7 mg
Centrum Advanced 1.7 mg
Centrum Silver 1.7 mg
One-A-Day Maximum 1.7 mg
One-A-Day Active 5.1 mg
VITAMIN B3 (NIACIN)
Why you need it: Reduces cholesterol; promotes sex hormone production
Food sources: Brewer’s yeast, seafood, liver, meat, milk, chicken, peanuts
RDA 20 mg
Centrum Advanced 20 mg
Centrum Silver 20 mg
One-A-Day Maximum 20 mg
One-A-Day Active 40 mg
VITAMIN B6
Why you need it: Promotes red blood cell and hormone production; acts as a diuretic
Food sources: Green leafy vegetables, whole grains, meat, brown rice, prunes
RDA 2 mg
Centrum Advanced 2 mg
Centrum Silver 3 mg
One-A-Day Maximum 2 mg
One-A-Day Active 6 mg
FOLIC ACID
Why you need it: Promotes genetic, metabolic, and nervous system health
Food sources: Dates, canned tuna, spinach, beets, milk, cheese, kidney beans
RDA 400 mcg
Centrum Advanced 400 mcg
Centrum Silver 400 mcg
One-A-Day Maximum 400 mcg
One-A-Day Active 400 mcg
VITAMIN B12
Why you need it: Promotes bone marrow and red blood cell formation and nervous system health Food sources: Beef liver, canned tuna, eggs, cottage cheese, milk
RDA 6 mcg
Centrum Advanced 6 mcg
Centrum Silver 25 mcg
One-A-Day Maximum 6 mcg
One-A-Day Active 18 mcg
BIOTIN
Why you need it: Promotes healthy hair, nails and skin
Food sources: Brewer’s yeast, dairy, fish, meat, rice bran
RDA 30 mcg
Centrum Advanced 30 mcg
Centrum Silver 30 mcg
One-A-Day Maximum 30 mcg
One-A-Day Active 40 mcg
PANTOTHENIC ACID
Why you need it: Fights stress; enhances stamina
Food sources: Whole wheat, eggs, legumes, peas
RDA 10 mg
Centrum Advanced 10 mg
Centrum Silver 10 mg
One-A-Day Maximum 10 mg
One-A-Day Active 10 mg
CALCIUM
Why you need it: Builds strong teeth and bones
Food sources: Dairy products, leafy greens, sardines
RDA 1,000 mg
Centrum Advanced 162 mg
Centrum Silver 200 mg
One-A-Day Maximum 162 mg
One-A-Day Active 110 mg
IRON
Why you need it: Supports growth, energy, and a healthy immune system
Food sources: Meat, liver, fish, whole grains
RDA 18 mg
Centrum Advanced 18 mg
Centrum Silver 0 mg
One-A-Day Maximum 18 mg
One-A-Day Active 9 mg
PHOSPHORUS
Why you need it: Regulates the acid/base balance in the body; strengthens cell walls
Food sources: Beef, poultry, fish, milk products, eggs, nuts, and peas
RDA 1,000 mg
Centrum Advanced 109 mg
Centrum Silver 48 mg
One-A-Day Maximum 109 mg
One-A-Day Active 48 mg
IODINE
Why you need it: Aids in the production of thyroid hormones
Food sources: Iodized salt, shellfish, seaweed, and some types of fish
RDA 150 mcg
Centrum Advanced 150 mcg
Centrum Silver 150 mcg
One-A-Day Maximum 150 mcg
One-A-Day Active 150 mcg
MAGNESIUM
Why you need it: Promotes enzyme activity and energy
Food sources: Beef, poultry, fish, nuts, grains, legumes, and green vegetables
RDA 400 mg
Centrum Advanced 100 mg
Centrum Silver 100 mg
One-A-Day Maximum 100 mg
One-A-Day Active 40 mg
ZINC
Why you need it: Supports immune and reproductive health
Food sources: Eggs, legumes, seafood
RDA 15 mg
Centrum Advanced 15 mg
Centrum Silver 15 mg
One-A-Day Maximum 15 mg
One-A-Day Active 15 mg
SELENIUM
Why you need it: Fights cancer
Food sources: Brazil nuts, brown rice, whole grains, meat
RDA 70 mcg
Centrum Advanced 20 mcg
Centrum Silver 20 mcg
One-A-Day Maximum 20 mcg
One-A-Day Active 45 mcg
COPPER
Why you need it: Builds blood cells, bone, and collagen
Food sources: Meat, nuts, soybeans
RDA 2 mg
Centrum Advanced 2 mg
Centrum Silver 2 mg
One-A-Day Maximum 2 mg
One-A-Day Active 2 mg
MANGANESE
Why you need it: Metabolizes fat and protein; promotes energy
Food sources: Avocados, nuts, seeds, whole grains
RDA 2 mg
Centrum Advanced 2 mg
Centrum Silver 2 mg
One-A-Day Maximum 3.5 mg
One-A-Day Active 2 mg
CHROMIUM
Why you need it: Enhances energy; helps glucose metabolism
Food sources: Beer, brewer’s yeast, brown rice
RDA 120 mcg
Centrum Advanced 120 mcg
Centrum Silver 150 mcg
One-A-Day Maximum 65 mcg
One-A-Day Active 100 mcg
MOLYBDENUM
Why you need it: Promotes cell function
Food sources: Beef liver, dark leafy greens, peas
RDA 2 mg
Centrum Advanced 75 mcg
Centrum Silver 5 mcg
One-A-Day Maximum 160 mcg
One-A-Day Active 25 mcg
CHLORIDE
Why you need it: Controls the flow of fluid in blood vessels; regulates body acidity
Food sources: Table salt, kelp, olives, tomatoes, celery
RDA 750 mg
Centrum Advanced 72 mg
Centrum Silver 72 mg
One-A-Day Maximum 72 mg
One-A-Day Active 180 mg
POTASSIUM
Why you need it: Guards against high blood pressure
Food sources: Bananas, fish, whole grains
RDA 3,500 mg
Centrum Advanced 80 mg
Centrum Silver 80 mg
One-A-Day Maximum 80 mg
One-A-Day Active 200 mg
Anti-Aging Powerhouses
Anything that claims to help you feel younger and live longer also can generate a healthy dose of skepticism. Yet certain supplements have been shown to improve brain function, eyesight, even sex drive. Here’s a sampling of age-defying nutrients you might want to add to your supplement supply:
Alpha lipoic acid: A powerful antioxidant proven helpful in a wide variety of conditions, including diabetes, stroke, memory, and brain function
Acetyl L-carnitine: Enhances memory, as well as mental quickness
Coenzyme Q10: Improves many conditions associated with aging, including cardiac disease
Green tea extract: May play a role in cognitive enhancement, maintaining proper weight, and lowering risk of certain cancers
Omega 3 Fish Oil: Supports a healthy heart and cardiovascular function
Ascorbyl palmitate: Fat-soluble vitamin C antioxidant that helps protect cells from free-radical damage
Vitamin E: Helps to promote the cardiovascular system
Lutein and Zeaxanthin: Powerful antioxidants shown to protect eyes from developing macular degeneration
Zinc: Helps restore testosterone levels in men
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