Should
You Supplement?
The Pros and Cons of Vitamin and Mineral Supplements
Do you need
to take a vitamin and mineral supplement? This is a difficult
question to answer as it depends on many factors including
your age, sex, and possible familial risk for a certain
illness. Scientists know that certain vitamins and minerals
can help prevent assorted ills. However, what is not known
is whether the benefit of these vitamins and minerals are
the result of a single nutrient or combinations of nutrients
or other factors. Before you consider taking a supplement,
first examine your lifestyle habits such as diet, your
drinking habits and whether or not you smoke. You should
be eating five to seven servings of fruits and vegetable,
six or more servings of whole grains, and minimal (or no)
amounts of alcohol and caffeine which can rob your body
of certain nutrients. Next, discuss your plans with your
healthcare professional who understands your individual
needs. The following guide is a summary of what is currently
known about the health benefits and risks of the major
nutrients.
| The
Nutrient |
Food
Sources |
Possible
Benefits |
Possible
Risks |
Beta-Carotene
(precursor to Vitamin A)
(rec. amt. 5000 IU) |
Leafy
greens, carrots, broccoli, strawberries, cantelope |
May
boost immune function, and ward off cancer and heart
disease. |
Is
toxic at dosages above 50,000 IU. Symptoms can include
nausea, headache, vomiting, blurred vision, and joint
pain. Is believed safe up to 10,000 IU daily. |
Vitamin
C
*(DV 60 mg) |
Citrus
foods like oranges, broccoli, cabbage, bell peppers
and leafy greens. |
May
lessen damage by free-radicals thus lowering cancer
and possibly heart disease risk. |
Dosages
of 10,000 mg can cause diarrhea and erosion of tooth
enamel. Is believed safe up to 1000 mg daily. |
Vitamin
D
*(DV 400 IU) |
Vitamin
D fortified milk. Your body also manufactures vitamin
D when your skin is exposed to sunlight. |
May
halt osteoporosis. |
Dosages
of 5000 IU daily can damage kidneys and heart. Is believed
safe up to 1000 IU daily. |
Folic
Acid
(DV 400 mcg) |
Leafy
greens, legumes, citrus fruits, enriched breads and
cereals. |
Can
lower the risk of neural tube defects during pregnancy.
May reduce risk of cervical cancer and heart disease. |
Dosages
above 1000 mcg. can mask vitamin B12 deficiency.
Is believed safe up to 2000 mcg. daily.
Believed safe up to 1000 IU daily. |
Vitamin
E
(DV 400 IU) |
Vegetable
oil, margarine and nuts. |
Helps
protect the body against damage by free radicals, reducing
heart disease and cancer risk. |
Believed
safe up to 1000 IU daily. |
Calcium
nausea, *(DV 1000 mg) |
Dairy
products, leafy greens, tofu, legumes. |
May
offer protection against osteoporosis. |
High
dosages can cause nausea, constipation, lethargy, abdominal
pain, and possibly urinary stones. Believed safe up
to 1500 mg. daily. |
Iron
(DV 18 mg) |
Meat,
eggs, fortified cereals, breads, rice and pasta. |
Prevents
anemia. |
Dosages
exceeding 100 mg. can interfere with calcium and zinc
absorption which can lead to irregular heartbeat and
liver disease. Believed safe up to 20-50 mg. daily. |
*
Daily Value-Reference values established by the Food and
Drug Administration to help consumers construct a daily
diet.
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Did
You Know?
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