Are Vitamin Supplements Really Necessary?



by Renee Kennedy

It is a fact that vitamins are important to a healthy diet.

Without certain vitamins, your body could be at risk for

disease. There are some studies on how specific vitamins

can help specific illnesses. Some of those studies are

mentioned below and references are listed at the end of

the article.

However, most of the medical community seems to agree

that getting your vitamins from whole foods is much better

than taking supplements.

There are exceptions to this. For example, if you're

pregnant, a folic acid supplement may be prescribed by

your doctor. Another example is taking doctor

recommended vitamin supplements for a specific illness.

Do not take vitamin supplements without consulting your

health care provider, especially if you are on any medications

or you have any illness or special health conditions

(like pregnancy, anemia, heart condition, etc.).

Here are the most important vitamins:

Vitamin A

--Affects: skin, tissue growth and regeneration, eyes, white

blood cells, bone and teeth growth and mucus membranes

in mouth, nose, throat, lungs.

--Daily Recommended Dosage: 5,000 IU for men and

4,000 IU for women

--Whole Foods: whole milk, fat-free milk fortified with

vitamin A, whole eggs, liver, beef, chicken, dark green leafy

vegetables, carrots, sweet potatoes, spinach, broccoli,

cantaloupe, mangos, apricots, tomato juice.

--Deficiency Symptoms: teeth and gum problems, fatigue,

loss of appetite, dry, scaly skin, increase susceptibility to

infection, night blindness. (Vitamin A deficiency would be

rare in the United States, it occurs mainly in developing

countries where people are malnourished.)

--Warnings: High doses of Vitamin A from supplements can

cause birth defects, liver problems and reduction in bone

density.

--Research: A recent study found that beta carotene along

with other antioxidants and zinc may slow down macular

degeneration. Your doctor will prescribe the proper vitamins

if you have macular degeneration.

Vitamin B6

--Affects: brain and metabolism

--Daily Recommended Dosage: 1.3 to 1.7 milligrams

--Whole Foods: Poultry, fish, pork, eggs, soybeans, oats,

whole-grain foods, nuts, seeds and bananas.

--Deficiency Symptoms: skin problems, anemia in adults,

convulsions in infants

--Warnings: High doses of B6 may cause nerve damage.

Vitamin B9: Folic Acid

--Affects: developing fetus, red blood cell formation, protein

metabolism, growth and cell division

--Daily Recommended Dosage: 400 micrograms

--Whole Foods: Citrus juices and fruits, beans, nuts, seeds,

liver, dark green leafy vegetables (spinach, beet greens) and

fortified grain products (rice, bread, cereal, pasta).

--Warnings: High doses over 1500 mcg/day should be avoided

as it can cause a variety of symptoms like nausea and loss of

appetite.

--Research: A Folic acid supplement can reduce the risk of

neural tube defects in the developing fetus when taken by the

mother before and during pregnancy.

Vitamin B12

--Affects: red blood cells, metabolism and nerves

--Daily Recommended Dosage: 6 micrograms

--Whole Foods: Meat, fish, shellfish, poultry, eggs and dairy

products.

--Deficiency Symptoms: memory loss, disorientation,

hallucinations, and tingling in the arms and legs

Vitamin C

--Affects: skin, immunity to illness, healing of wounds

--Daily Recommended Dosage: 90 mg for men and

75 mg for women (and an extra 35 mg for smokers)

--Whole Foods: Citrus juice and fruit, berries, tomatoes,

potatoes, green and red peppers, broccoli and spinach.

--Deficiency Symptoms: weakness, irritability, weight loss,

bleeding gums, infection, gangrene, hemorrhaging, wounds

that won't heal.

--Warnings: Excess vitamin C may cause mild diarrhea

--Research: A recent study found that vitamin C along with

other antioxidants and zinc may slow down macular

degeneration. Your doctor will prescribe the proper vitamins

if you have macular degeneration.

Vitamin D

--Affects: bone, teeth and absorption of calcium

--Daily Recommended Dosage:

up to age 50: 5 micrograms

51 - 70: 10 micrograms

after 70: 15 micrograms

--Whole Foods: Vitamin D-fortified milk, vitamin D-fortified

cereal, liver, egg yolks, fish and fish liver oils. And Sunlight!

--Deficiency Symptoms: bone softening

--Warnings: Prolonged use of excess Vitamin D is not

recommended. Can cause kidney damage, high blood pressure,

headaches, and other problems.

--Research: Vitamin D combined with calcium may slow bone

loss and reduce fractures.

Vitamin E

--Affects: red blood cells, reproduction, aging

--Daily Recommended Dosage: 15 milligrams from food

OR 22 IU from natural-source vitamin E OR 33 IU from the

synthetic form

--Whole Foods: Vegetable oils, wheat germ, whole-grain

products, avocados, nuts and peanut butter.

--Warnings: In rare cases when Vitamin E is taken in high

doses it can cause many types of symptoms including bleeding

and gastrointestinal problems.

--Research: A recent study found that vitamin E along with

other antioxidants and zinc may slow down macular degeneration.

Your doctor will prescribe the proper vitamins if you have

macular degeneration. Studies have indicated that Vitamin E may

slow Parkinson's and Alzheimer's diseases.

References:

American Heart Association Vitamin and Mineral Supplements:

http://216.185.112.5/presenter.jhtml?identifier=4788



National Eye Institute Age Related Eye Disease Study:

http://www.nei.nih.gov/amd/summary.htm

American Academy of Pediatrics Folic Acid for the

Prevention of Neural Tube Defects:

http://www.aap.org/policy/re9834.html



Mayo Clinic Using vitamin and mineral supplements wisely

(There is quite a bit of information in this article, if you are

considering taking vitamin supplements, read this article first.):

http://www.mayoclinic.com/invoke.cfm'id=NU00198



Harvard School of Public Health Vitamins:

http://www.hsph.harvard.edu/nutritionsource/vitamins.html



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