The Natural Connection

This is the completion of a two-part article.

A previous column discussed the role of vitamin supplements in special populations, such as the young and the elderly, the pregnant and the possibly-pregnant, the fad dieters and junk-food addicts, the stressed and the sick. Most of us fall into one of these high-risk groups at some time in our life, and can benefit from certain vitamin supplements, according to nutrition experts.  You may find that choosing a high-quality vitamin supplement can be quite confusing. Literally hundreds of products are now locally available, and without some guidance, you could end up taking 20-30 capsules or tablets a day. Hardly a "natural" thing to do!

Unless your doctor feels that you have a specific vitamin deficiency that requires treatment, it is always best to start with a multivitamin/mineral, instead of trying to string your vitamins together like letters on a game of Scrabble. Vitamins, like people, are often more effective working in groups, rather than alone. A multiple-B complex, for instance, will usually have the members of the B vitamin family in the proper balance to be most effective. Zinc and copper must also be in proper ratios to avoid problems with absorption.

Look for vitamins that have the designation "USP" on the label. It means that the product meets the strict standards of the U.S. Pharmacopeia, an independent, non-profit body of experts in medicine and pharmacy. The "USP" label insures that the supplement meets FDA standards with regards to disintegration, strength, and purity. You will be surprised to find that many popular (and expensive!) brand vitamins do not carry the USP label, because the manufacturer does not want to perform the costly testing required. Generic and store brands more often do meet the USP standards, and are often less expensive.

Try to find vitamins that are labeled as having at least 100% of the Daily Value of the essential vitamins such as A, B-complex, C, D, E, and K, and folic acid. Important minerals to look for include copper, zinc, magnesium, and selenium. If you are a menstruating female, you may also benefit from iron. In general, it is best to take your vitamins with food to increase your body's ability to absorb the supplements. Because calcium is so bulky, if you need a supplement you will usually have to take it separately. The new chocolate-flavored calcium chews are very good and worth considering. If you are also taking iron, take your calcium separately as well. Iron supplements can interfere with calcium absorption.

Lastly, doctors are becoming aware that when it comes to vitamins, it is possible to have "too much of a good thing". Because data shows that people who eat diets high in the antioxidant vitamins like C and beta carotene had decreased risks of cancer and heart disease, many experts recommended that patients take megadoses of these vitamins to prevent disease. The results of some studies indicate that we cannot assume that this is always beneficial. 

Smokers who take beta carotene pills, for instance, have been shown in two separate studies to have increased rates of lung cancer compared to those who got their beta carotene from fruits and vegetables in their diet. While we know that foods rich in beta carotene are safe, you should not take beta carotene pills if you smoke or are a former smoker, without checking with your doctor.

More recently, investigators at UCLA discovered that patients taking over 480 mg Vitamin C daily for more than one year had thickening of the walls of the coronary arteries. Thickened arterial walls mean that the blood vessels will be narrower and less elastic, and likely increase the risk of heart disease. Just the opposite of what was expected!

Research into why individual antioxidant supplements in large amounts can cause disease, rather than prevent it, is ongoing. For now, the sensible and safest approach is the most natural one. Try to get your antioxidant vitamins from the Five-A-Day fruit and vegetable groups, and supplement when necessary with no more than 100%-200% of the Daily Value.

For more information on the safe use of vitamins, please write to:

The Natural Connection, c/o Dr. Pauline Bellecci, Southeast Internal Medicine, PO Box 777, Waycross, GA 31502 or visit www.swampdocs.com

©2000-2003 Pauline M. Bellecci, MD