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When is More Too Much?By: V. Deborah Culligan, RN, MPH, Vitamin supplements are a huge industry in this country. Most chain stores, grocery stores and drug stores sell vitamins. There are thousands of web sites on the internet for vitamin sales disguised as educational web sites. Famous persons unabashedly promote supplements. Vitamins play an essential role in the body. They are critical for metabolism, growth and development, regulation of cell function and a host of interactions with enzymes, cofactors and other body mechanisms. There are 13 essential vitamins that the body needs to function. They are A,C,D,E,K and the B vitamins, which are Thiamin, Riboflavin, Niacin, Pantothenic Acid, Biotin, B6, B12 and folacin (folate.) They are all obtained from food, except vitamins D and K, which the body can synthesize. Vitamin A, which comes from animal sources, can be made from an element in plants (called a precursor) known as beta carotene. Vitamin D is absorbed through the skin from the sun. Some foods are also fortified with Vitamin D. Most people get the recommended allowances from eating a diet with a variety of foods, including generous servings of fruits and vegetables. In addition, a daily multivitamin will fill in most gaps. Vitamin deficiencies are not really a problem for this country. The only exception may be for Vitamin D. For most persons under age 60, being outdoors without sunscreen for a few minutes 3 to 4 times per week in the spring, summer and fall, will result in an adequate intake of Vitamin D. Older persons, heavier persons, or dark-skinned persons may need more exposure than that or may need a supplement. If you take a supplement for Vitamin D, the recommended amount is 1,000 international units (IUs) per day. (One cup of fortified milk has 100 IUs.) Vitamin D is very important to the synthesis of calcium. Why then do SO MANY people take supplements of specific vitamins? The answer is because small observational research study findings become big news. (However, when claims fall short of promises, it is rarely promoted in the media.) Recent large scientific studies have shown some disappointing outcomes for certain vitamins that looked promising. For example, Vitamin E has not shown a protective effect against lung cancer as initially was believed. In fact, in large quantities over time, Vitamin E might increase the risk of lung cancer. Vitamins to ward of pneumonia have also failed to produce positive effects in studies, although they do not appear to cause harm. Lycopene, found in tomatoes, and believed able to reduce the risk of prostate cancer or slow its spread, have had very disappointing results in large studies. In fact, like Vitamin E, large amounts of lycopene over time can be detrimental to prostate health. Don't look for miracle cures in vitamins and supplements because they just aren't there (yet.) Look to your overall diet and eat more fruits and vegetables. Almost all scientists agree that you can't do harm by eating lots of fruits and vegetables. For more information on this topic, District residents (Hamden, North Haven and Woodbridge) can call QVHD, 203.248.4528. Or you can request information online or through email, dculligan@qvhd.org
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Quinnipiack Valley Health District |
Phone. (203)248-4528 |
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