Vitamins and Supplements - Help or Harm

They promise everything from smoother skin to quick weight loss.  Some say they cure colds.  Others claim to combat cancer.

Many of us take supplements, but recent research shows they may do more harm than good.  Remember:  If it sounds too good to be true, it probably is.

Supplements are marketed with multimillion dollar campaigns.  Ads are worded so that the product sounds great.  But be skeptical.  If you’re going to take anything over-the-counter, keep it to a minimum and talk to your doctor or pharmacist.  Think safety first and err on the side of caution. 

Vitamin D

Most people think they get enough vitamin D from the sun.  But because we limit direct sun exposure and wear sunscreen to avoid the risk of skin cancer, we may not be getting enough.  Studies show that more than 40% of American adults have low levels of vitamin D.

Not getting enough vitamin D causes rickets, or softening of the bone.  A 2007 study by the Harvard School of Public Health found that vitamin D deficiency increases the risk of fractures, muscle weakness, and even cancer.

In sun-drenched areas like sunny South Florida or California, just spend 10 minutes in the sun without sunscreen on the face and arms several times a week to trigger production of vitamin D.  You should wear sunscreen of at least SPF 30 if you’re planning to be in the sun more than 10 minutes.  Also, if you’re over 65 or have a dark complexion, it is probably a good idea to take vitamin D in its most biologically active form, vitamin D3.

Another benefit?  Vitamin D3, as opposed to D2, also helps your bones adsorb calcium.  Whether or not you’re in the sun, you should take D3 along with your calcium. 

Multivitamins and Calcium

A multivitamin can offer potential health benefits when taken correctly.  A once-a-day supplement should provide no more than 100% of the RDA (Recommended Daily Allowance) of vitamins and minerals.  A study from the Journal of the National Cancer Institute showed that men who take vitamins in amounts significantly higher than the RDA may increase their risk of advanced and fatal prostate cancers.

The study also found that high levels of calcium, in pill form and in dairy products, also increase the risk of prostate cancer.  There was much greater risk for men who had 2,000 milligrams per day compared with men who took in less than 1,000 milligrams a day. 

The B Vitamins

Some believe that a combination of the B vitamins folic acid, B12, and B6 could help prevent heart attacks and strokes in people at risk.  Unfortunately, the Norwegian Vitamin Trial, a study conducted in 2004, indicated that B vitamins did not lower the risk for these conditions.

The belief was that B vitamins would lower homocysteine, an amino acid thought to be as dangerous a risk factor as cholesterol.  But the trial showed that while B vitamins do decrease homocysteine levels, they do not appear to decrease the risk of heart disease or stroke. 

Folic Acid

It was thought that folic acid might reduce the risk of colorectal adenomas, benign tumors that could become cancerous.  But a 2007 Journal of the American Medical Association (JAMA) study actually found an increased risk of having three or more adenomas from 1 gram of folic acid supplementation.  In addition, it revealed a slight increase in the risk of other cancers, especially prostate cancer.

Folic acid, which promotes cell growth, is beneficial for pregnant women.  Ideally, supplementation should begin at least one month before conception.  Folic acid is found in prenatal vitamins as well as in green leafy vegetables, orange juice, strawberries, liver, legumes, and nuts. 

In light of this research, what should you do?  Eat a balanced diet with a variety of healthy foods, including lots of fruits and vegetables.  Exercise to keep your bones strong, your weight down, and your body in tune.  All of this will help you thrive.