For most people, a jar of multivitamins on your countertop is a marker of a healthy person. Of course, I have always been convinced that you can get all the nutrients you need from food if you eat the right foods. Looks like science might be proving my point. An article yesterday from Science Daily reported on 2 articles published in the Annals of Internal Medicine, which found that taking a daily vitamin/mineral supplement really has no clear benefit for most healthy people.
What does this mean?
This means you don’t need to spend $17.99 a month for vitamins at CVS. It means vitamins and minerals do the most for your body when they come from food.
Where do I get my vitamins and minerals?
From food, duh. These foods in particular…
- Vitamin A – orange and red colored vegetables like red and orange bell pepper, sweet potato, carrots, pumpkin, cantaloupe, apricots, tomatoes, etc as well as broccoli, ricotta cheese, and black eyed peas.
- B Vitamins (riboflavin, niacin, etc) – green leafy vegetables, fortified grains (but the vegetables are a way better option).
- Vitamin B12 – animal products, including meat, dairy, and eggs.
- Folate – beef liver, green vegetables including spinach, asparagus. brussel sprouts,and lettuce, and avocado.
- Vitamin C – strawberries, citrus fruits, kiwi, broccoli, brussel sprouts
- Vitamin D – fatty fish like swordfish, salmon, and tuna, fortified OJ, fortified milk, sardines, and egg (found in the yolk).
- Vitamin E – sunflower seeds, almond, peanut butter, safflower oil, and boiled spinach and broccoli.
- Vitamin K – green leafy vegetables; the darker the vegetable, the more vitamin K.
- Iron – red meat, dark green leafy vegetables like spinach and kale,
When Should I take a vitamin/mineral supplement?
This study found that in healthy people, daily vitamin and mineral supplements aren’t really necessary. However, it IS a good idea to take a vitamin or mineral supplement in some cases. Some of these include:
- If you have a vitamin deficiency. If the deficiency is low enough, you may be able to correct it by taking a multivitamin that includes that nutrient. If you are very deficient in a vitamin, your doctor may recommend more aggressive supplementation (for example, if you have severe iron deficiency anemia). Of course, while you are correcting the deficiency with a supplement, you will also want to increase your intake of foods high in that nutrient so you don’t become deficient again later on.
- If you are at high risk for vitamin deficiency. Vegans – and sometimes vegetarians – need to supplement B12, because it is only found in animal products, while female athletes are at a higher risk for iron deficiency and northerners (that’s us!) are at high risk of vitamin D deficiency during the winter months due to minimal sunlight exposure.
- If you are pregnant. Since research has very clearly demonstrated the benefits of folate for preventing spina bifida and other neurological disorders in newborns, mothers are encouraged to take folate while they are pregnant.
If you’d like to read more for yourself, here’s the article from Science Daily.
What are your thoughts on multivitamin/mineral supplements?