The Reality Of Multi-Vitamins

 

By Naureen Ahmed/Converged Citizen Staff

Experts say prolonged deficiency of certain vitamins can lead to illness and diseases. However, there is some debate about whether vitamin supplements are necessary for healthy individuals.

According to Shahnaz Ahmed, MD, Internal Medicine, Florida, if you eat a healthy diet full of fruits, vegetables and whole grains, there is a good chance you already reach your suggested daily intake.

“If you are taking a vitamin supplement in addition to eating well, you may be reaching vitamin levels which may be higher than your requirement,” said Ahmed. “Excessive use of vitamins can potentially cause toxicities.”

Vitamins and other nutrients play essential roles in maintaining good health. Taking Supplements can be beneficial only if nutrient needs are not being met by a healthy food-based diet.

“A supplement generally provides 100 per cent of the daily recommended allowance for all vitamins and minerals,” said Ahmed. “It is recommended  before taking vitamin and mineral supplements, talk to physician about personal dietary plan.”

Huda Samaan, pharmacist  at Real Canadian Superstore, said vitamins are divided into two groups water-soluble vitamins and fat-soluble vitamins. They are divided into these groups according to how they are dissolved and stored in your body. Water-soluble vitamins dissolve in water and generally are not stored in your body. Fat-soluble vitamins reside in your body’s fatty tissue and liver and are used as needed in the body.

“Water-soluble nutrients work best if you get them in the proper amounts. When you eat or take more than your body needs, it excretes the excess from your body,” said Samaan. But certain water-soluble vitamins in excess can cause problems, for example too much vitamin B6 can cause nerve problems and excess vitamin C can cause kidney stones. Excess folic acid may also mask a vitamin B12 deficiency which is most common in people over 50.

She further elaborated that fat soluble vitamins are one that dissolve in fat and stored in body tissues like vitamin A, D and E. Sometimes they can accumulate to dangerous level and can cause toxicity leading to a condition called hypervitaminosis.

Mariana   John, a registered dietitian, said, nutrition is important for everyone and there are  a variety of foods that give you the nutrients you need to maintain your health, feel good and have energy. These nutrients include protein, carbohydrates, fat, water, vitamins and minerals.

According to Canada’s Food Guide, a healthy, balanced diet which is rich in vegetables and fruits can help reduce the risk of various diseases and some types of cancer. It can also provides a solid foundation for long-term weight control. These food groups are a good source of carbohydrates, vitamins A and C, potassium, magnesium, folate and fibre. To get the most from fruits and vegetables, eat at least one dark green vegetable (such as broccoli, green peas or beans, spinach) and one orange vegetable (such as carrots, sweet potato or squash) each day. Choose vegetables and fruit prepared with little or no added fat. Choose vegetables and fruit more over juice.

People should check with a doctor or a registered dietitian about which, vitamin or mineral supplements might be best. They should also remember that while there are circumstances when it may be appropriate to take vitamin or mineral supplements, they are not a replacement for a healthy diet, said John.