Choosing Vitamins
How to make the wisest choices for individual needs.
by Diane Alpeter
Vitamins have many health benefits. Several segments of the population, including child-bearing-age women and small children, can greatly benefit from dietary supplements. However, nutrition experts caution, while these supplements are self-described as all natural and beneficial, the products are still drugs and should be treated with respect.
“Globally, dietary supplements are regulated by no one,” said Roberta Anding, registered dietician and spokesperson for the American Dietetic Association. “I would encourage everyone to eat a variety of foods that meet nutritional requirements. Keep in mind, vitamins are drugs.”
While food is the first choice for nutrients, multi-vitamins are beneficial to many small children described as fussy eaters. When selecting a vitamin, experts suggest talking to a doctor or a dietician.
Key things to look for when selecting a multivitamin include ensuring there are a variety of vitamins and minerals including chromium, copper, magnesium, zinc and iron. Also, check the label to determine the amount of each vitamin and mineral you are getting. The goal is to get as close to 100 percent of the U.S. Recommended Dietary Allowances (RDA) for each nutrient, according to information from The Sensible Nutrition Connection Web site.
“Most people should consider the diet before determining the supplement to take,” said The Sensible Nutrition Connection President and Co-Founder Debra Wein. “For example, if someone is not getting enough dairy, they may need calcium because they may be at risk for osteoporosis.”
Vitamin D is also linked with preventing hypertension, diabetes and cancer according to the American Public Health Association. The vitamin may also enhance lung function.
Information on Vitamin D being added to the diet is fairly new according to Anding. More people are wearing sunscreen, which limits the amount of Vitamin D produced by the body from the sun. Some dairy products no longer contain Vitamin D. There are an increasing number of people with a Vitamin D deficiency.
Child-bearing-age women may also consider taking dietary supplements. This age group may have a difficult time getting enough iron and folic acid in their diet. Folic acid is linked to preventing birth defects. The March of Dimes encourages this age group to take folic acid, said Anding. Folic acid is a B vitamin found in leafy vegetables, citrus fruits, beans and grains. The RDA for adults is 400 micrograms or .4 milligrams.
When individuals begin taking supplements, they may not feel any different.
“You can’t feel your bones getting stronger from calcium or tell if the potassium is being absorbed by your body,” said Wein. “For some, they may see a change over time.