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ABOUT 72 percent of physicians
Multivitamins topped doctors' lists. Other popular pills included calcium and vitamins C, D, E, and B complex, the survey showed.
Physicians also incorporated so-called complementary products into their diets. The most commonly consumed were green tea, fish oil, soy, flax seed and glucosamine-chondroit-in.
If so many physicians take supplements, you might assume you need one, too. But before rushing out
WHO NEEDS VITAMINS?
A well-balanced diet provides plenty of nutrients. However, a daily multivitamin-mineral may reduce cancer risks in people who eat poorly, according to the federal Agency for Healthcare Research and Quality.
Also, there are many groups of people who may have higher nutrient needs, which could be met by taking a multivitamin. Here's a rundown of who may need a nutritional boost:
Infants: The American Academy of Pediatrics recommends that all infants, including those who are exclusively breast-fed, take 200 units of vitamin D per day beginning during the first two months of life.
Women of childbearing age: The government recommends folic acid supplements, which help prevent birth defects.
People over age 50: Due to changes in digestion and absorption, people over 50 often have lower blood levels of vitamins
Vegetarians: They're at risk for lower levels of vitamin B-12 as well as iron.
People with lactose intolerance: They may miss out on calcium-rich dairy products.
People with food allergies, celiac disease, cystic fibrosis, Crohn's disease, ulcerative colitis and even gastric bypass surgery: A variety of gastrointestinal problems can reduce nutrient absorption.
People who eat less than 1,600 calories per day, or who are losing weight, may not get adequate nutrients.
People at risk for the eye disease macular degeneration benefit from zinc supplements, alone or with antioxidants.
People with certain genetic blood-clotting disorders need extra folic acid.
SPECIFIC NEEDS
Multivitamins can provide a broad "insurance policy" for those worried their diets don't meet their needs. But some people opt for individual supplements that target a specific deficiency.
While some of the doctors in the survey took extra vitamin C, E and B-complex, I'm not convinced that this is helpful. Unless your physician tells you otherwise, you can probably get enough of these in a multivitamin.
Here's some important information about other individual supplements:
Calcium and vitamin D: These supplements improve bone density in older women, according to the federal Agency for Healthcare Research and Quality. Taking 1,000 milligrams of calcium and 800 units of vitamin D reduced risk of hip fractures.
Also, taking calcium has been shown to lower blood pressure by 2 to 4 points.
Of course, you can also get calcium from foods such as milk, cheese, yogurt, beans and dark green, leafy vegetables such as kale. However, it's hard to get enough vitamin D from foods.
There's intriguing research that mild vitamin D deficiency is fairly common and may be linked to higher rates of cancer and multiple sclerosis. However, federal officials just released a report bemoaning the lack of solid research.
Experts are debating raising the recommended daily value for vitamin D, currently set at 400 units. The tolerable upper limit is 2,000 units, so it's safe for most people to take an amount in between those numbers.
OTHER SUPPLEMENTS
Green tea: Limited evidence suggests green tea may help prevent certain cancers and may improve mental alertness. There's not sufficient evidence to say whether it aids weight loss, or whether it may be helpful for cancer, diabetes or heart disease.
If you are interested in green tea, I advise using the beverage rather than pills. Green tea pills are high in vitamin K, which can block blood-thinning medications such as warfarin or Coumadin. However, green tea--the beverage--is low in vitamin K. Too much green tea can cause insomnia and irritability due to the caffeine.
Fish oil and flax: These both contain special omega-3 fats. Eating more omega-3 fats from fish reduces the risk of death and heart attacks, according to the federal Office of Dietary Supplements. Fish oil has been shown to lower blood triglyceride levels. It also may modestly reduce blood pressure.
Omega-3 fats also can reduce pain in people with rheumatoid arthritis.
The American Heart Association recommends eating fish at least twice weekly. If you dislike fish, a fish oil supplement may be an option. Be sure to talk with your doctor first, though, as it may interact with medicines.
As for flax: Flax seed, walnuts and canola oil are rich sources of the omega-3 fat called ALA. Be sure to use ground flax seed or flax seed oil, not whole flax seed. (Whole flax seed is indigestible and has a mild laxative effect, and your body can't absorb the beneficial fats.)
Glucosamine-chondroitin: Many people swear by this remedy for arthritis. However, it should be a last resort, after exercise and proven pain medications, according to the National Center for Complementary and Alternative Medicine.
Glucosamine is not recommended for people on blood-thinning medications or who have shellfish allergies. Some glucosamine products may contain sodium, which can raise blood pressure.
Soy: Soy protein in foods has been shown to reduce harmful LDL cholesterol. Soy foods are considered safe, including tofu, tempeh, soy milk, veggie burgers and the like.
Unlike foods, soy isoflavone pills may increase cancer risk over time, according to the national center. More research is needed.
Jennifer Motl welcomes reader questions via her Web site, brighteat ing.com, or mailed to Nutrition, The Free Lance-Star, 616 Amelia St., Fredericksburg, Va. 22401.
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After reading about the supplements physicians take, you might wonder what supplements dietitians take. I can speak only for myself. I take an iron-free multivitamin that has 100 percent or less of the daily value for most vitamins and minerals. Interestingly, it's marketed to seniors. Although I'm younger, seniors I also take 1,000 units |
Before taking a supplement, talk with your health care provider. Supplements cannot replace healthy eating or prescription medicines. Also, it is possible to overdose on supplements, and some interact with medications. It's especially important to consult your physician if you have a medical condition, are pregnant or nursing, or are planning to have an operation. Here are some risks associated with supplements: Beta-carotene supplements have been shown to increase lung cancer risk in people exposed to asbestos or cigarette smoke. (But foods high in beta-carotene seem to reduce cancer risk.) People with kidney failure need less of certain vitamins, and folks with an inherited disease called hemochromatosis need to avoid iron supplements. Too much of a good thing can be a bad thing. For example, too much vitamin A can hurt the liver; vitamin E supplements may increase the risk of nose bleeds. Certain vitamins and minerals interact with medicines. Vitamin K, for example, may block warfarin, a blood-thinning drug. On the flip side, some drugs increase nutrient needs. For example, steroid drugs may increase the need for calcium and vitamin D. The government treats supplements like foods, not drugs. That means they're not required to be tested for safety or effectiveness. Be skeptical of any supplement that claims to cure disease or that has only one research study backing it. A reliable supplement should have years of research to support it, including several large studies done at universities--rather than paid for by the manufacturer. --Jennifer Motl LEARN MOREGet more details from the following reliable sources: American Dietetic Association, Chicago, Ill., online National Library of Medicine, Bethesda, Md., online |
Jennifer Motl is a registered dietitian. Formerly of Fredericksburg, she now lives in Wisconsin. |
