by Molly Kimball, Eating Right, The Times-Picayune
With thousands of supplements on the market promising everything from weight loss to better sleep, it's hard to know which products -- if any -- you should take. I see it every time I'm at the store: At least one person is standing in the supplement aisle with a bottle in each hand, glancing back and forth between the two, then up at more products on the shelf. Their puzzled expressions say it all. "Does this work? Will it help me? Which brand is better? Is it worth the money?" There's good reason for all the confusion. With thousands of supplements on the market promising everything from weight loss to better sleep, it's hard to know which products -- if any -- you should take. The one supplement that I recommend almost universally is a general-purpose multivitamin and mineral, an all-encompassing supplement containing a broad range of nutrients that are necessary for normal functioning, growth, and development. Experts disagree whether a multivitamin is necessary if a person eats a healthy, well-balanced diet. The American Dietetic Association says the best nutritional strategy is to "wisely choose a wide variety of foods." While this is a decidedly noble nutritional goal, it's not always realistic. People often get stuck in a dietary routine, reaching for the same types of foods for many of their meals and snacks. The result: They end up getting the same types of nutrients over and over again. Even for those who make a conscious effort to vary the foods they choose, it can still be quite challenging to get all of the necessary nutrients through diet alone. Take vitamin E, for example: To get the minimum recommended amount for adults, you could eat a cup of toasted wheat germ daily. Not a fan? Not to worry, you can also get your daily dose of E by eating 66 almonds. Problem is that you'll also be getting more than 400 calories and nearly 40 grams of fat. When it comes to selenium, a single Brazil nut will provide your requirement for the day. Some of the next highest selenium-containing foods include poultry skin, and the kidneys from pork, lamb and beef. Fortunately, just two or three ounces of oysters will also cover your selenium needs for the day. It's because of these harder-to-get nutrients that I recommend a multivitamin to most of my clients as a type of nutritional insurance, just in case they aren't getting all of their nutrients through food. But taking a multivitamin doesn't mean you're off the hook from eating fruits and vegetables. Supplements may supply many of the vitamins and minerals that we know about, but there are also loads of nutrients that exist in foods that scientists haven't even identified yet, much less incorporated into nutritional supplements. So if you do opt for a multivitamin, how can you tell which one is best for you? The ingredients vary widely by brand. Some provide well over 100 percent of the recommended intake of many vitamins and minerals, while others have far less. People's diets and their needs are all unique, so not everyone requires the same amount of each nutrient. For example, post-menopausal women typically don't require as much iron, and seniors usually need additional vitamin B12. But almost everyone can benefit from multivitamin supplements that contain at least 100 percent of three key nutrients: vitamin D, vitamin E, and folic acid. When it comes to supplementation, it is possible to get too much of a good thing, and "tolerable upper limits" have been established for many vitamins and minerals. If you're taking a multivitamin with just around 100 percent of the daily value of most nutrients, though, it's not likely that you'll even be close to these. Even so, it's a good idea to take stock of the rest of your diet. Do you tend to eat a lot of fortified foods, bars and shakes? If so, you may already be getting 100 percent or more of many key nutrients, so it may not be necessary to add a multivitamin. For those who decide to take a multivitamin, try to get on a schedule of taking it at the same time each day. It is typically better absorbed with food (plus taking it on an empty stomach can leave you feeling nauseated). Also, some people might find that taking a multivitamin at night makes it more difficult to fall asleep. If this happens to you, try taking your multi with breakfast or lunch. Since some vitamins and minerals can interfere with certain prescription medications, always let your doctor and pharmacist know of any supplements you're taking. And remember that supplements are just that: supplements -- not substitutes -- to an otherwise healthy lifestyle.
Molly Kimball is a registered dietitian in New Orleans
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