Vitamins, minerals, supplements &
health
Q: Why can't I get everything I
need from my diet?
A: There are several reasons for
this. First, remember that as a
society, our dietary habits have
changed over the past couple of
generations. A healthy diet consists
of plenty of fruits and vegetables
and whole grains. Fruits and
vegetables should be preferably
fresh; fresh frozen is still good
but not as good as "off the farm"
fresh! Recent studies indicate that
the majority of meals in the US are
eaten in restaurants rather than in
the home. Restaurant food tends to
be too high in fat and sugar.
Additionally, convenience foods now
make up a much higher percentage of
the average diet than in the past.
In some people well over 60% of
their food is from so-called "empty"
calorie foods (candy, sweets, chips,
or other highly processed foods that
contain very little real nutritional
value other than calories). Remember
that the more highly processed a
food is, the more likely it is to
have a low nutritional value.
Another factor is the high stresses
found in today's fast-paced and busy
life. The greater the external
stresses, the higher the nutritional
demands on the body. Eating a
poor-quality diet robs you of the
nutritional factors necessary to
help you stay healthy.
Lastly, many people are simply
unaware of how to shop for healthy
foods. Convenience and taste become
the major criteria for food
selection, while nutritional value
is given little attention, if any at
all.
Many nutritional researchers point
to the rising problems of obesity,
diabetes, heart disease and other
diseases of modern society as
evidence of the deteriorating
quality of the diet most people
consume. If you have questions about
your diet, it is important that you
discuss them with your healthcare
provider on your next visit.
Q: Where do vitamins come from?
A: Vitamins are substances found in
food that are required by your body
to convert the food into energy.
Since we cannot manufacture these
substances, we need to get them from
our diet. Unfortunately, the foods
that many of us choose to eat have
had most of the vitamins processed
out. As many as thirty or forty
vitamins and minerals may be taken
out of our food, a dozen added back,
and the food is then called
"enriched." Generally the richest
source of vitamins and minerals
comes from fresh fruits, vegetables
and grains; the worst sources are
snack foods such as candy, chips, or
highly-processed white flour bread
or bakery items. While these may be
OK in small quantities, they make up
a significant proportion of many
peoples' diet, which may put them at
risk to nutritional deficiencies.
Q: What do vitamins do in the
body?
A: In order to accomplish all of the
thousands of day-to-day functions of
your body, the food you eat every
day must be converted into energy
and raw materials (building blocks
for muscles, bones, ligaments
enzymes, hormones, and so on). To do
all this, vitamins are required.
Since we humans lack the ability to
manufacture these critical nutrients
in our bodies, we have to get them
in our diet.
Generally, vitamins perform three
major functions:
1. They are "cofactors" and
catalysts for enzymes, which means
they are required for the enzymes to
do their jobs. The B-complex
vitamins B1 and B2, for example are
required for every function in the
body that requires production of
energy (which means every function!)
2. They act as antioxidants, which
means they prevent highly reactive
molecules called free radicals from
damaging delicate cell membrane
structure. Vitamins C and E are
powerful antioxidants, protecting
cell membranes from free radicals.
3. They act as "pre-hormones." For
example, vitamin D functions as a
hormone to facilitate calcium uptake
and utilization.
Q: What do minerals do in the
body?
A: Minerals have very many important
functions; life could not exist
without them. Iron is required for
the manufacture of the chemical
hemoglobin, which carries oxygen in
the blood to all the cells of the
body. Calcium is necessary for
strong bones, and for transmission
of messages within cells and from
cell to cell. Magnesium is required
for production of energy from the
food you eat; and a
selenium-containing molecule
protects the body from damage by
free radicals.
Q: What are antioxidants?
A: Antioxidants are a group of
chemical compounds that protect
against free radicals. Free radicals
are highly reactive molecules
produced naturally, or induced by
exposure to things like radiation,
certain chemical pollutants, or
other sources. When free radicals
come into contact with healthy cell
membranes, they cause damage to the
membrane and may ultimately cause
the cell to die. Antioxidants
prevent this damage by "quenching"
the free radical and thus helping
maintain health and proper function
of the cell. In food, antioxidants
are often the substances that give
food their color or strong flavor;
this is why choosing a naturally
"colorful" diet can be a very
healthy idea!
Q: Why is it necessary to take
vitamin supplements to be healthy?
A: The simplest answer is because
most people eat a poor diet. Studies
show that the average diet in the US
consists of too much fat, too much
sugar, not enough fiber and not
enough fresh fruits and vegetables.
We are eating plenty of calories,
but they are often "empty" calories,
meaning that they have very low
levels of the essential vitamins and
minerals we need to stay healthy.
Since the majority of meals in the
US are currently eaten in
restaurants or "on the run" it makes
good sense to take a vitamin
supplement to fill in the gaps in
our diet.
While it is important to remember
the value of a nutritional
supplement in maintaining health, we
should never think that taking a
supplement replaces a good diet. In
other words, the first and by far
most important step is to improve
the quality of our diet, and then
take a supplement as a nutritional
insurance policy to make sure we get
all we need.
Q: In order to stay healthy, what
is a good basic supplement program?
A: Each person is unique, so each
person's nutritional needs would
also be unique to them. Having said
that, a prudent course of action to
stay healthy would begin with eating
a healthy diet. This means to avoid
highly processed foods (candies,
snack foods, convenience foods), or
foods high in refined sugar or
flour, as these tend to have low
levels of important vitamins and
minerals. A high quality multiple
vitamin-mineral supplement is
helpful to "fill in the gaps" in the
diet. While other nutrients also may
be helpful, it is important to
remember our individuality and
discuss the specific additional
nutrients you might need with your
nutritionally-oriented health care
practitioner.
Q: Are vitamins safe to take?
A: Generally, Yes, in the ranges
that most vitamins are available as
supplements. Vitamins are divided
into two categories: fat soluble and
water soluble. The water soluble
vitamins (B vitamins and vitamin C)
cannot be stored by the body, so
they are generally quite safe, even
in quantities higher than you would
normally get in your diet. The fat
soluble vitamins such as vitamins A
or D can be stored by the body, so
it is possible to build up a level
that could be harmful. It is
therefore important that you discuss
ALL your vitamin consumption with
your healthcare provider, to make
sure you are getting the optimal
amount for your health while not
running the risk of taking more than
would be safe for you.
Q: Are minerals safe to take?
A: While the levels of most vitamins
and minerals recommended by your
healthcare practitioner is
considered safe, remember that too
much of anything can be potentially
harmful. Even such life-sustaining
things as water and sunlight have an
upper limit of safety. While certain
minerals such as calcium are
generally quite safe even when taken
in relatively high amounts, your
body's requirements for other
minerals such as iron or selenium
are much lower and therefore have a
smaller safety range as well. Be
sure and inform your healthcare
provider of all supplements, herbs
or medications you are taking so the
optimal levels can be determined for
you, including an adequate safety
margin.
Q: Are herbs safe to take?
A: Most herbs, when used according
to longstanding herbal traditions,
are not only effective but safe.
Herbs have been used in the
treatment and support of human
health for thousands of years.
During that time much has been
learned about what herbs can do, how
to prepare them and which herbs are
to be used for what purposes. In the
hands of an experienced and
qualified professional, herbs can
work wonders! But herbs contain
complex chemicals that, when used
improperly, can cause harm as well.
It is important to remember that the
fact that herbs do work also means
that they cause chemical changes in
the body (that's how they work!) and
that sometimes those changes may not
be what is desired. Caution is
particularly advised during
pregnancy, when taking herbs and
pharmaceutical medications together,
or when taking herbs for extended
periods of time. For these reasons,
it is always advisable to discuss
all herbs or supplements you are
taking (or considering whether to
take) with your health care
practitioner.
Q: Are vitamins safe during
pregnancy?
A: Most vitamins are safe during
pregnancy; in fact that is precisely
the time when they are most needed!
Not only must your diet support the
mother's health and vitality, but
that of her developing baby as well.
A deficiency of certain nutrients
(such as vitamin B12 or folic acid)
during the early stages of pregnancy
has been shown to significantly
increase the risk to birth defects
such as spina bifida.
There is some animal evidence
however that high levels of other
vitamins may increase risk to birth
defects. Vitamin A for example has
been shown in dosages higher than
8,000 IU to increase risk. For that
reason it is not advisable to take
high levels of vitamins during
pregnancy without first consulting
your healthcare provider.
Q: What is a "megavitamin?"
A: A megavitamin is the term applied
to a nutritional supplement that
contains levels of vitamins and
minerals much higher than what would
normally be obtained from your diet.
Q: Are minerals safe during
pregnancy?
A: As is true with vitamins, most
minerals are safe (and even
required) during pregnancy. Minerals
have a relatively narrower safety
margin than do vitamins, but still
significantly broader than do almost
all pharmaceutical drugs. But unless
research has specifically addressed
a mineral's relative safety during
pregnancy, it is not advisable to
take amounts beyond what would be in
a normal, healthy diet. If you are
pregnant, be sure and discuss any
supplement or herbal product you are
considering with your healthcare
provider.
Q: Are herbs safe during
pregnancy?
A: Less research has been done on
herb use during pregnancy than on
vitamins or minerals, but it is
helpful to recall that herbs have
been in use for hundreds and even
thousands of years (long before
isolated vitamins, minerals or
prescription pharmaceuticals were
available!) While research is
beginning to establish safety in
humans during pregnancy (echinacea
for immunity and ginger for nausea,
for example), it is generally not
advised to take herbs during this
time, unless specifically directed
by your healthcare practitioner. As
is true at all times, but especially
during pregnancy or while nursing,
be sure and discuss these questions
with your healthcare provider.
Q: When should I stop taking the
vitamins recommended by my
healthcare provider?
A: You should continue to take the
supplements recommended by your
healthcare provider until they
instruct you to change dosage or
stop taking them.
Q: Should I take the vitamins in
the morning or at night?
A: To date, no specific research has
been that definitively answer that
question, although arguments could
be made to support taking
supplements in the morning, at
night, or even for other times (such
as at mealtime, for instance). The
most important step is to take them.
Q: How are herbs different from
drugs?
A: Drugs are made of a single,
isolated compound that is generally
patented, manufactured and "owned"
by a company. Herbs are made from
plants, and generally cannot be
owned by a company, since their
original source is in nature and is
freely available. Generally, drugs
have been extensively researched at
great cost over a number of years
(the need to recoup that cost is why
governments allow drug companies to
patent their drugs).
An additional and very important
difference is in the way they work
in the body. Generally, drugs have a
specific mode of action; that means
that they work on a specific
chemical reaction in the body. They
also tend to have side effects; they
stronger the drug the more likely
they are to have significant side
effects. Herbs may also have certain
side effects, but since their method
of action is much more gentle,
commonly the side effects (if any)
tend to be very mild and resolve
quickly.
When drugs and herbs are taken
together, the effects of that
combination may sometimes be
difficult to predict. For that
reason it is very important that you
discuss any drugs, herbs or vitamins
you are taken either singly or as
combinations, with your healthcare
provider.
Q: Can I hurt myself by
overdosing on vitamins?
A: Everything has a range of safety,
which also means that there is a
potential (however small) that
enough could be taken to become
harmful. For example, even water and
sunlight, which are essential for
life, can become harmful if taken in
extremely large quantities or for
too long a time. In the case of most
vitamins, the amounts used in
supplements have been shown in
repeated studies to be very safe.
But because there is the possibility
of taking "too much of a good
thing," it is important to discuss
with your healthcare provider ALL
supplements (and the amounts of
each) you are taking, so your
specific health goals can be
properly met.
Q: Are herbs safe to take with
prescription drugs?
A: In general, herbs are very safe,
but should not be taken with
prescription drugs without the
supervision of a healthcare
provider. Recall that herbs have
been used for supporting health for
literally thousands of years.
Remember, however, that herbs are
complex compounds containing dozens
of different chemicals. When
combined with very powerful
pharmaceutical drugs there is always
the possibility of an effect other
than what is desired. For this
reason it is always important to
discuss any combination of herbs,
vitamins, and prescription drugs you
are thinking of taking together with
your healthcare provider.
Q: Why would herbs be supplied in
combination blends?
A: Historically, the people who
studied, catalogued and used herbs
in treating people would use them in
combinations. Traditional herbalists
knew which combinations of herbs,
when prepared in certain ways, would
yield the results they were
interested in. An herbalist would
take several different plants,
prepare them together as a tea,
poultice, blend of dried powders,
etc. and administer them. Drawing on
this rich history of application
improves can improve the successes
of modern treatments as well.
Q: What makes urine change color
when I take a multivitamin?
A: Vitamin B2 (riboflavin) causes
urine to become a bright yellow when
consumed in relatively high amounts.
Q: Can I still take vitamins if I
have a cold or flu?
A: While preventing illness is where
nutritional supplements and herbs
have been shown to have their best
effects, it is certainly helpful to
continue on your supplement program
when sick; in fact, the added
stresses of fighting an infection
significantly increase your body's
nutritional requirements. Continue
taking your supplements until
advised to stop or change dosages by
your healthcare provider.
Q: Can I still take vitamins if I
am involved with a detoxification
program?
A: Detoxification is a complex,
energy-demanding process. The
hundreds of different enzymes and
biochemical pathways involved in
detoxification require the presence
of specific vitamins and minerals in
order to function optimally.
Additionally, research has shown
that the process of detoxification
can be compromised by insufficient
energy reserves in the form of
readily available calories. It is
important to discuss your specific
nutrition requirements with your
healthcare provider, especially
during detoxification programs.
Q: Should I take extra
antioxidants if I am working out?
A: Exercise increases the flow of
blood to the muscles, to deliver
more oxygen and other nutrients. As
oxygen usage increases, so does the
production of free radicals. Since
antioxidants help protect against
the damage caused by free radicals,
it would be sensible to increase
your body's supply of antioxidants.
The important first step in doing so
is to eat a diet rich in fresh
vegetables and fruits, since that is
where many of the antioxidants are
found in the first place. A good,
broad-based nutritional supplement
may be helpful in filling in any
gaps in your diet, but should never
be used instead of eating a healthy
diet. Remember to always discuss
your nutritional supplement use with
your healthcare provider.
Q: Will I destroy any of the
properties in a tablet if I crush
it?
A: Generally, no. Sometimes crushing
a tablet and sprinkling the powder
on apple sauce or some other food
helps those who have difficulty
swallowing tablets. The only
exception to this is if the
supplement is enteric coated to
allow it remain intact in the
stomach and break down in the small
intestine. Crushing the tablet may
reduce the amount of the nutrient
that gets into the bloodstream, so
if you have any questions about this
please be sure and discuss them with
your healthcare provider on your
next visit.
Q: What if I find a tablet in my
stool?
A: That means that the tablet did
not break down during the digestive
process, and the nutrients in the
tablet were not absorbed. A
well-manufactured tablet should
break down within 20 or 30 minutes
after you swallow it. Reputable
companies routinely perform
disintegration tests on tablets
during manufacturing to ensure they
meet appropriate standards.
Q: When should a child take
vitamins?
A: Both children and adults should
always strive to eat a healthy diet,
full of various different naturally
colorful vegetables and fruits (it
is the substances that give color to
our food that often contain the
greatest value!) A nutritional
supplement should be taken to
improve the overall value of the
diet, not to replace the necessity
of healthy dietary choices. But
because in our hectic lifestyle many
people cannot, or do not make the
healthiest choices, a basic
nutritional supplement targeted
towards children's increased
nutritional needs makes good
nutritional "insurance."