Do you really need those nutrition supplements?
Some people swear by their vitamin, mineral and nutrition supplement routine! They feel they get sick if they miss a day of taking their “vitamins". They insist they are benefiting from them now and down the road to prevent diseases, including cancers. American consumers spend over 30 billion dollars on various nutrition supplements, including multivitamins, powders, herbals, enzymes, oils, and so on. More than half of patients and clients report taking them, and for the most part, we review what and why, and the patient proceeds in taking them. Sometimes, the patient is taking an excessive dose or a supplement that may put their health at risk, and in that case, we review these risks and will strongly encourage they talk with their doctor before they continue. On the other hand, sometimes, the doctor is the one who recommends or prescribes the supplement to the patient for a valid medical reason, and that’s good and necessary. However, too often when I ask someone why they are taking a nutrition supplement or vitamin regimen, they tell me “because I heard they were good for you.” Well, just hang on a second. Are they?
I personally, do not routinely take any vitamins, minerals or other supplements at this time. Actually, no one does in my household. I’ll be honest, I have taken them before - multivitamins, and other various products like fish oil, vitamin D, melatonin, and probably a few others. Looking back, I’m not sure what they did for me, if anything. Well, I know it was important to take the prescribed prenatal vitamin when I was pregnant - just to ensure my higher nutrient needs were met at a critical time. I also like to try the free (safe) samples companies send me - especially the shakes and powders. Actually, its nice to be able to tell people that really need them, like someone going through cancer treatment that cannot tolerate regular foods well, how they taste. It was also kind of fun to drink the beet juice powder and see if I could run faster- which, not really. Even if I did, I certainly don’t remember it enough to go out and buy more.
Over the years, there has been quite a bit of research on multivitamins and supplements. The research swings back and forth, for sure. At one point we’re told how a vitamin prevents cancer, heart disease, or strokes, and the next time we’re told that it does no good, or even worse, may even cause harm. This has happened with Vitamin A, E, C, Calcium, and many more. The supplement industry is allowed to make some approved health claims, along with more alluring words (that stretch the truth) and fancy packaging. Who wouldn’t be sold on them? So confusing, isn’t it?
What I do know is that a few of the best hospitals in the country: Harvard Health, Johns Hopkins, the Cleveland Clinic, and more importantly, the best research through time, has not shown there is any proven, long term health benefit of taking a multivitamin or supplement. This is referring to the general, healthy population. This is not to say that if you have a specific nutrient deficiency due to a syndrome, or a disease or limited diet, that you should not take what your doctor prescribes or recommends - you should! Instead, this is meant to reassure most people that eating a balanced, healthy diet will provide you with what you need. You should not feel shamed, guilted, or scared into buying and taking vitamins, minerals, and supplements. With some supplements, you might even just be buying expensive urine!
What’s cool about not taking a multivitamin or supplement (“as an insurance policy” people will tell me), is that you can start to focus on and commit to eating a wide variety of healthy foods, especially fruits, vegetables, fish, nuts, seeds, and whole grains. Actually, emerging research is showing that it’s not an isolated nutrient that has the benefit, but rather the whole, natural food “package.” The nutrient may work well because it comes in a whole food package with other beneficial nutrients and compounds, and they may work together in they body. For example, fish oil supplements and eating fish - the research on fish oil is not as promising as we once thought, but the research on eating fish for preventing disease is very strong. When you eat the fish you also get other nutrients, as well as lean protein - so eat the fish (about 2 -3 times a week is good)! There will be some that again, will try to scare you out of eating fish, with regards to toxins and mercury - just like they will about other foods. If you are concerned, you can do your homework and buy fish and foods that have a lower risk of containing toxins.
Furthermore, buyer beware, and not just with your money - the supplement industry does not inspect products for safety prior to going to market - so there is no guarantee that what you buy is actually in the product, and even worse, there could be harmful agents in them. ConsumerLab.com has reports on latest recalls and warnings, if you want to check this out more. So as much we are concerned about a safe food supply, who can guarantee the supplement industry is any better. The cost of the supplements are also another topic, for another day - but ask yourself who really benefits from you taking these? You or the company? Focus on eating a wide variety of foods, especially plant based foods, rich in nutrients, first and foremost!
(There are many health care “practitioners” out there - be careful with the ones that are trying to sell you a supplement product! If they do recommend a supplement, I suggest research this a little more and then buy out on your own.)
The National Institute of Health website provides more of the regulatory information on the industry, and if you want to look into this topic a little more, you can start here:
https://www.hopkinsmedicine.org/health/healthy_aging/healthy_body/is-there-really-any-benefit-to-multivitamins
https://www.vox.com/2018/11/19/18097613/benefits-fish-oil-supplements
Healthy Eating!