This page specifically discusses the use of multivitamins, which typically contain about 26 different vitamins and minerals, and often provide 100% of the Recommended Daily Allowance of these micronutrients. We will explore situations that a multivitamin may be health-promoting, as well as if there is a benefit or harm in taking extra nutrients from a pill if the diet is already adequate.
For those who eat a healthful diet, a multivitamin may have little or no benefit. A diet that includes plenty of fruits, vegetables, whole grains, good protein sources, and healthful fats should provide most of the nutrients needed for good health. But not everyone manages to eat a healthful diet. When it comes to specific vitamins and minerals, some Americans get less than adequate amounts, according to criteria set by the National Academy of Medicine. For example, more than 90% of Americans get less than the Estimated Average Requirement for vitamin D and vitamin E from food sources alone. [2]
Multivitamins come in various forms (tablets, capsules, liquids, powders) and are packaged as a specific combination of nutrients (B-complex, calcium with vitamin D) or as a comprehensive multivitamin.
If you are unsure about taking a multivitamin, you may wish to consult with a registered dietitian who can evaluate your current diet to determine any missing nutrients. At that time, suggestions to improve your food intake of those nutrients will be provided, or one or more supplemental vitamins may be prescribed if that is not possible. Always inform your doctor of all supplements you are taking in case of potential interactions with medications.
Mega-doses (many times the Recommended Daily Allowance) of vitamins are not recommended. This can potentially interfere with the absorption of other nutrients or medications, or can even become toxic if too much is taken for a long period.
There is no arguing that multivitamins are important when nutritional requirements are not met through diet alone. [4] The debate is whether vitamins are needed when the diet is adequate to prevent deficiency in nutrients, as some research has shown no benefit or even harmful effects when taking supplemental vitamins and minerals.
For many diseases, but especially for cancer, only long-term trials are informative. The following studies looked at the effect of multivitamins on specific diseases and included healthy people as well as those with chronic diseases at the start of the study:
Some research has suggested that the rates of death appear higher in people using multivitamins. However, one major flaw in these studies was that many of the participants had already developed some type of serious illness. They may have started using vitamins after their health deteriorated, hoping for a benefit. But in those cases, taking a multivitamin might have been too late.
It is important to remember that a multivitamin cannot in any way replace a healthful well-balanced diet. The main purpose of a multivitamin is to fill in nutritional gaps, and provides only a hint of the vast array of healthful nutrients and chemicals naturally found in food. It cannot offer fiber or the flavor and enjoyment of foods so key to an optimal diet. However, multivitamins can play an important role when nutritional requirements are not met through diet alone. When this is the case, an expensive brand name is not necessary, as even standard store brands will deliver results. Look for one that contains the Recommended Daily Allowance amounts and that bears the United States Pharmacopeia (USP) seal of approval on the label.
Remember, regardless of what you hear or read, always talk to your healthcare provider about your individual needs for calcium and vitamin D and never stop taking your supplements without talking to your healthcare provider first.
Although forage and hay are excellent food sources, they may not contain all the nutrients your horse requires. For example, mineral content in grasses can vary significantly depending on the soil type. If the soil in your pasture lacks a particular mineral, your horse's health can suffer. Vitamin and mineral supplements and fortified grains may be needed to provide the missing nutrients. Ration balancers, which include protein in addition to vitamins and minerals, offer another way to ensure your horse's nutritional needs are met.
As research into basic and applied nutrition has expanded the knowledge of canine nutrition, it is now known that a well-balanced diet must also include an appropriate amount of minerals, vitamins, certain essential amino acids (from proteins), and specific essential fatty acids (from fats). These components are needed to build and maintain tissue and carry out biological reactions, and the necessary amounts vary somewhat with the dog's stage of life (puppy, adolescent, adult, pregnancy, senior).
Some people believe that mega-doses of certain vitamins can prevent or cure diseases. However, no scientific studies have proven this to be true. In fact, large doses of some vitamins or minerals can be dangerous and even harmful. For example, the body cannot get rid of large doses of vitamin A. It can reach toxic levels when too much is taken, which can damage organs and interfere with certain medicines.
Recommended dose: The recommended dietary allowances for magnesium are 400 mg per day for men aged 19 to 30; 420 mg for men aged 30 and older; 310 mg for women aged 19 to 30; and 320 mg for women aged 30 and older. A multivitamin containing about 100 mg of magnesium plus several servings of whole grains and green vegetables may supply all the magnesium needed.13 According to the Office of Dietary Supplements, however, people with diabetes could benefit from magnesium supplementation. The tolerable upper intake for magnesium in supplement form is 350 mg per day.11
The nutritive value of food is affected by the dehydration process. Vitamins A and C are destroyed by heat and air. Using a sulfite treatment prevents the loss of some vitamins but causes the destruction of thiamin. Blanching vegetables before drying, while crucial to a better quality product, results in some loss of vitamin C and B-complex vitamins as well as the loss of some minerals, because these are all water soluble. Yet blanching reduces the loss of thiamin and vitamins A and C during dehydration and storage.
Athletes need the same vitamins and minerals as everyone else. There are no guidelines for additional nutrients or supplements. To stay healthy, eat a balanced, nutrient-rich diet. It should include foods full of calcium, iron, potassium, and fiber. You also need key vitamins in their diet, such as A, C, and E. Try not to be tempted by junk foods, which are an empty source of calories. Instead, focus on lean meats, whole grains, and a mixture of fruits and vegetables to fuel your body.
Water is the best way to rehydrate. For short events (under an hour), water can replace what you lose from sweating. For longer events, you may benefit from sports drinks. They provide electrolytes and carbohydrates. Many experts now recommend drinking chocolate milk after exercise. The protein in milk helps with muscle recovery. It can have less sugar than sports or energy drinks, and contains many vitamins and minerals. Avoid drinks that contain caffeine. They can dehydrate you more and cause you to feel anxious or jittery.
MARBLES, with more than 400 mother-child pairs, is a unique study in that it obtains information about how exposures before, during, and after pregnancy may contribute to autism. Recent research explores the effect that prenatal exposure to phthalates and prenatal vitamins may have on autism development.18
Formulated for the health and well-being of dogs, BLUE Life Protection Formula is made from the finest natural ingredients enhanced with vitamins, minerals and other nutrients. Starting with high-quality deboned lamb, it features wholesome whole grains plus antioxidant-rich fruits and veggies.
We have pointed out that concerns about vitamin A toxicity are exaggerated. While some forms of synthetic vitamin A found in supplements can be toxic at only moderately high doses, fat-soluble vitamin A naturally found in foods like cod liver oil, liver, and butterfat is safe at up to ten times the doses of water-soluble, solidified and emulsified vitamin A found in some supplements that produce toxicity.(1) Additionally, the vitamin D found in cod liver oil and butterfat from pasture-raised animals protects against vitamin A toxicity, and allows one to consume a much higher amount of vitamin A before it becomes toxic.(1-3) Liver from land mammals is high in vitamin A but low in vitamin D, and should therefore be consumed with other vitamin D-rich foods such as lard or bacon from pasture-raised pigs, egg yolks, and oily fish, or during months in which UV-B light is sufficient to provide one with adequate vitamin D. As a general guideline, we recommend the following doses of vitamin A from cod liver oil, along with a nutrient-dense diet that contains other vitamin A-rich foods:
Please note that these recommended doses are 2-5 times greater than the U.S. RDA for children, 4 times greater than the U.S. RDA for adults and 8 times greater than the U.S. RDA for pregnant women. The RDA values are based on studies conducted in the general population, which is now recognized to be largely deficient in vitamin D. For a discussion of studies showing that vitamin A consumption up to 30,000 IU per day by pregnant women does not result in a greater risk of birth defects, see Vitamin A for fetal development. This article also describes the vital role played by vitamin A in the development of the fetus. Pregnant women may wish to consult their health practitioner about taking cod liver oil during pregnancy. Individuals under stress or wishing to use cod liver oil to treat a disease condition may take much larger doses, even up to doses providing 90,000 IU vitamin A per day, for a period of several weeks.
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