Vitamin and Mineral Supplementation: Benefits versus Risks

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Vitamin supplementation is a billion-dollar industry.  However, are vitamin supplements absolutely necessary??   You certainly should be able to make an informed choice:  to supplement or not to supplement...that is the question.


Why are vitamins and minerals important??

Vitamins and minerals are micro-nutrients which function as co-enzymes and co-factors respectively in the metabolic reactions of the body.  While vitamins and minerals of themselves do not produce energy, they are essential as co-enzymes and co-factors in many of the energy production and release pathways.


Under what Circumstances should we take vitamin & mineral supplements?

  • Persons with established deficiencies who may need therapeutic doses to correct and improve deficiency states.
  • Persons with increased needs such as required for certain life stages, iron supplementation needed to supplement losses from menstruating females, and folate supplementation given as an insurance policy in prenatal vitamin preparations to reduce the risk of neural tube defects.
  • Persons with low nutrient status due to sub-clinical deficiencies and restrictive diets (such as strict vegans who do not substitute sources appropriately)
  • Persons who are chronically stressed. 




 Vitamins and minerals can be found naturally in a variety of fresh fruits and vegetables.  In addition to the vitamins and minerals contained in these fresh fruits and vegetables, there are also non-nutritive substances known as phytochemicals that are also known to be protective and help in the maintenance of good health.
The key is consuming a variety of nutrient dense foods daily and not depend on a 'magic pill' to meet our nutrient needs.






Potential Risks associated with taking vitamin & mineral supplements:


  • Chronic use of supplements can result in nutrient imbalances and/or toxicities.  Children are particularly susceptible to overdoses which can lead to toxicities particularly of the fat-soluble vitamins.
  • False claims and misleading marketing strategies can result in persons mega dosing on vitamin and mineral supplements with the hopes of controlling or curing poor health.
  • Chronic supplementation may provide a false sense of security and mislead persons into thinking that the quality of food intake is not as important.
  • Mega dosing on some vitamins and minerals may hinder the absorption of other important vitamins and minerals (common examples are the hindering of calcium absorption by high concentrations of zinc, the hindering of zinc absorption by high concentrations of iron and the hindering of iron absorption by high concentrations of calcium).
  • Some supplements on the market are not safe and/or regulated.
  • Excesses of water-soluble vitamins are excreted in the urine.  Therefore, this is at best an expensive endeavor for persons who are without deficiencies.
  • Lastly, "supplements" are meant to supplement foods and to help enhance intakes of some nutrients which may be compromised by everyday food choices.  However, mega-dosing on vitamin and nutrient supplements does not help if there are no deficiencies to be corrected.  In fact, by mega-dosing, the body will adjust its level of absorption to accommodate the excesses.  Hence, the desired effect may be jeopardized.
                 

  
Lorna C.  Hylledig, Ed,D., M.S.PH., R.D., L.D


Comments

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