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The good and bad sides of vitamins Date published: 6/17/2007
MULTIVITAMIN- Who needs 'em? Scientists have shown multivitamin-mineral pills can help pregnant women, people who have had weight-loss surgery and those who have significant digestive problems such as Crohn's or celiac disease. Older adults are at risk for vitamin B12 and vitamin D deficiency, as well as vision problems like macular degeneration, so a standard multivitamin-mineral is worthwhile for many of them. Anyone who is losing weight should consider a multivitamin-mineral supplement--if you're not getting enough calories, you might not be getting enough vitamins and minerals, either. Most folks who have osteoporosis need extra calcium and vitamin D. Athletes need extra B vitamins, according to research at Arizona State University. And vegetarians are at higher risk of deficiencies of vitamin B12, vitamin D, iron and zinc. And everyone else? Surveys show that 80 percent of health care workers and 35 percent of American overall take vitamins. That's despite a statement this year from the National Institutes of Health saying there isn't enough evidence yet to know whether supplements help prevent diseases for the average, healthy person. In my opinion, supplements are optional for healthy folks. Whatever your level of health, it's important to remember that while a multivitamin can provide low-cost "nutrition insurance," it's no substitute for eating Real foods contain thousands of naturally protective chemicals, which scientists are still discovering and naming. We can't fit all of these into a pill. TOO MANY VITAMINS?In some cases, supplements can be harmful. Too much iron and vitamin A, especially, can be toxic. Too much vitamin K can interfere with blood-thinning medications such as Coumadin. High doses of beta-carotene alone can raise cancer risks in smokers. Bottom line: Don't take more than 100 percent of the daily value for any vitamin or mineral--except vitamin D. More about that later. And if you have liver or kidney disease, ask your doctor before taking supplements, even low-dose ones. Problems with the liver and kidney make needs for some vitamins increase, but also make it easier to overdose on others. Most folks, unless they are pregnant or anemic, don't need supplemental iron. Often, vitamins marketed for senior citizens or men are iron-free. I myself buy these products, even though I am
Date published: 6/17/2007
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