An Ounce of Prevention | Daily Vitamins

ThMany healthcare providers recommend a daily multivitamin. Although most Americans get the recommended daily amounts of vitamins, a multivitamin once a day will ensure meeting the minimum standards for intake as established by the Institute of Medicine (IOM.) There is no scientific evidence that a multivitamin will make you healthier, prevent illnesses or prolong life but it will fill in the gap for a few nutrients that the American diet may fall short on. So the daily multivitamin seems to be a good idea.

However, in addition to a multivitamin, many persons take additional doses of single vitamin or mineral supplements based on information they have heard or seen in an advertisement, often without any scientific basis. You should be aware that supplements do not go through the same rigorous testing for safety and effectiveness as do drugs. It is always prudent to work with your healthcare provider when you decide to take additional vitamins or supplements. Many can interact with other medications. Some can be dangerous. “More” may not mean “better” when it comes to vitamins.

Consumer Reports on Health (March 2011) highlights some information about vitamins as does the Nutrition Action Health Letter (September 2011.) Some key highlights summarized from these articles are:

Vitamin A: There does not appear to be any significant benefit from taking large doses of this vitamin. In fact, large doses may increase the risk of lung cancer in smokers. The current daily recommendation has been reduced from 5,000 IU to 2,310- 3,000 IU. Too much Vitamin A (also called retinol) may increase the risk of liver abnormalities and birth defects.

Vitamin D: This vitamin helps you to absorb calcium. The current daily recommendation is 600 IU for adults up to age 70 and 800 IU for people over 70. You should not exceed 4,000 IU per day.

Vitamin B’s: These vitamins do help you to extract energy from food, but extra doses will not help you to feel more energetic. They have also had disappointing research results with regards to heart disease and stroke and do not appear to reduce their incidence. Some people may benefit from supplements. Because many older persons lack sufficient stomach acid to extract B12 from food, they may need larger doses or injections. Pregnant women (or those trying to get pregnant) should get 400 mcg per day of folic acid to prevent birth defects.

Vitamin C: Those who are “C-believers” will never be convinced that adding extra vitamin C will prevent or cure colds. Some research has shown that a diet rich in vitamin C foods may lower the risk of heart disease and certain cancers, but the same has not been shown for vitamin C pills. Other studies have shown that 200 mg or more per day of Vitamin C might improve cold symptoms in smokers and seniors. The current recommendation is 75 mg for women and 90 mg for men per day. Smokers should add 35 mg. Too much vitamin C may cause diarrhea.

Vitamin E: Once believed to be a potential cancer prevention vitamin, studies have shown that taking too much of this vitamin may actually increase the risk of dying. The daily recommended dose for this vitamin is around 100 IU. Caution should be used if you are also taking blood thinners.

Vitamins and minerals are complicated to understand. This is perhaps why manufacturers can jump on bits and pieces of small studies and market their product to address the “news bite” you may have heard. There is much more information in the two cited articles than can be summarized here. For reprints of these articles, including a “how to read a multivitamin label” and what multivitamin to purchase, District residents (Bethany, Hamden, North Haven and Woodbridge) can call 203 248-4528 or request on line, www.qvhd.org.

An Ounce of Prevention is a publication of the Quinnipiack Valley Health District, located at 1151 Hartford Turnpike, North Haven, CT 06473. Telephone: 248-4528. An Ounce of Prevention is written by V. Deborah Culligan. The articles are published in the following local newspapers, The Advisor & Beth-Wood News.

The content is provided as health education and information to help you make health decisions. It is not intended to be legal or medical advice, or substitute for recommendations made by your health care provider. Address all comments to the district office.


Quinnipiack Valley Health District 1151 Hartford Turnpike North Haven, CT 06473	Phone. (203) 248-4528 Fax. (203) 248-6671 E-Mail. info@qvhd.org

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