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WHAT'S NEW
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How to choose the right multivitamin
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Figure out which supplements are best for you with smart tips from a registered dietitian.
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By Rosie Schwartz, R.D.
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Should you take a daily multivitamin? Years ago most health-care professionals believed that people with healthy diets simply didn't need vitamin and mineral supplements. Since then, however, research has progressed and the approach has changed from addressing nutritional deficiencies - such as vitamin C to cure scurvy - to recommending certain supplements to ward off diseases such as heart disease, stroke and certain cancers.
This change in attitude began when scientific studies showed that women who took supplements of the B vitamin folic acid prior to becoming pregnant were less likely to give birth to infants with neural tube defects such as spina bifida. The findings were so significant that health groups started recommending that all women of child-bearing age take folic acid supplements to decrease the risk of birth defects. At the same time, studies on heart health found that a trio of B vitamins - folic acid, B12 and B6 - appeared to reduce levels of homocysteine, a protein in the blood, which, in high amounts, was linked to artery damage.
Picking the right multivitamin
If you decide to take a daily multivitamin, sorting through the growing number of offerings is not easy. While some preparations supply the right mix of nutrients, others are puzzling: one supplement aimed at women contains more calcium but half the vitamin D than the brand's other products, yet vitamin D aids in calcium absorption. To check out the right mix of nutrients, visit the National Institute of Health's Office of Dietary Supplements. Although the site is out of the United States, many of the topics pertain to Canadians, including the Nutrient Recommendations and Tables section; these are joint guidelines from both governments.
When looking for a supplement, resist the temptation to purchase one that offers additional nonmedicinal ingredients such as green tea or ginseng; there's no science showing that the addition of these ingredients to the supplements offer benefit, and some may interact with medications.
Too much of a good thing?
More nutrients listed on the bottle may make you feel like you're getting your money's worth, but you may get more than you bargained for. For example, too much vitamin A may result in calcium loss through the urine, which has been linked to bone thinning. Excess vitamin A has also been linked to an increased risk of birth defects. Folic acid in large amounts can mask a vitamin B12 deficiency, and too much zinc can throw off the body's copper balance. Check with your pharmacist for supplements that contain no more than the daily recommended intake for various nutrients.
Trying to eat better? Check out 10 fruits and veggies that should make it into your grocery cart regularly.
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