The message about vitamins is mixed. For decades, it’s been thought that daily supplementation was advisable for optimal health – in terms of energy and functionality – and also for the unverified prevention of diseases.

October of this year, three studies were published that found regular use of vitamins and minerals were harmful. One study showed a 5 percent increase in mortality for frequent supplement takers, and another linked an increase in prostate cancer for vitamin E takers. The last study released in October warns of the harmful effects of beta carotene for smokers, and finds that beta carotene has no effect – positive or negative – for nonsmokers.

The use of vitamin and supplements is on the rise in the U.S. Fortyfour percent of Americans take supplements, with multivitamins being the most commonly used supplement, according to a study sponsored by the Centers for Disease Control and Prevention’s National Center for Health and Statistics. This equates to a $25 billion dollar industry in the U.S. alone.

Food and nutrition are the best sources of nutrients. “Dietary supplements play a role in a healthy lifestyle,” Steve Mister, president & CEO of the Council for Responsible Nutrition (CRN), a dietary supplement trade group that represents supplement manufacturers. “But they are supplements to, not substitutes for, a healthy diet. They should be used in combination with other healthy habits, like trying to eat a balanced diet, exercising regularly and seeing your doctor.” This is the main point about vitamins and supplements: they are meant to supplement nutrients devoid in one’s diet, but they are not a replacement for natural food sources of these nutrients. Nor, are they as effective in their pill, powder, or liquid forms as they are in natural food sources.

The reason supplements are meant to be taken daily is to maintain the levels of the vitamins in the body. Fluctuations from taking vitamins sporadically can lead to level dips and highs, causing symptoms like fatigue, muscle cramps, low energy, periods of high energy, etc. Additionally, vitamins need at least 3 months to take effect, and for some people even a year or two to derive benefits. The only way to tell if the vitamins are working is to stop taking them and see if there is a difference, or have blood panels done to compare the levels.

It may be a waste of money to take supplements. “There is also some data that, in general, the people who take dietary supplements are least likely to need them… they already have a good diet.” said Dr. Donald Hensrud, associate professor of preventive medicine and nutrition at Mayo Clinic. For the average person, many experts agree that most Americans eat well enough to get the vitamins and nutrients they need without taking supplements. “A multi-vitamin supplement will only be beneficial if the person taking it habitually consumes a diet deficient in one or more of the nutrients contained in the supplement,” said Dr. Alice Leichenstein, a director and senior scientist at the Cardiovascular Nutrition Laboratory at Tufts University. “Since the majority of Americans do not habitually consume nutrient-deficient diets, especially those individuals most likely to take a multi-vitamin supplement, it is not surprising that no benefit would be garnered.”

The Arguments FOR Supplements

Some things are more challenging to get from food for some people with certain conditions, such as osteoporosis patients who need calcium supplements, or smokers who are at higher risk for vitamin C deficiency. No one is of the opinion that supplements should be the sole, or even the main source of vitamins and minerals. However, it is suggested that adding them to a healthy diet and healthy lifestyle helps to moderate vitamin and mineral levels for optimum bodily function. In light of the recent October studies showing harmful effects of supplements, Duffy MacKay, vice president for scientific and regulatory affairs for the Council for Responsible Nutrition (CRN), an industry group representing supplement manufacturers, said scientists usually aren’t willing to give vitamins a chance. “Basically, these researchers would rather wait till we all get scurvy before acknowledging any need for supplemental nutrients,” MacKay said. What about arguments for vitamins outside the nutrition industry? Some studies have found that food no longer contains what it did a decade ago. The state of Wisconsin did a study on the protein content of corn and found it has 50 percent less protein than it did 10 years ago. More studies on other foods are needed. Overall, all proponents to taking supplements argue it is a measure to fill in nutritional gaps of vitamins and minerals not obtained through food.

The Arguments AGAINST Supplements

To date, there has yet to be any scientific evidence that supplements help ward off diseases and other chronic conditions. Claims made to this are based solely on corollary, or inferred, results. “The concept of multi-vitamins was sold to Americans by an eager nutraceutical industry to generate profits. There was never any scientific data supporting their usage,” said Dr. Steve Nissen, chairman of cardiology at the Cleveland Clinic. Dr. Lee Green, a family physician at the University of Michigan, said, “You should stop trying to look for health in a pill,” Green said. “Health is not found in pills. It’s found in good food and regular exercise. W hy didn’t vitamins deliver on the promise of better health? Because it was a false promise.” According to Dr. Jill Silverman, internal medicine doctor at NY Presbyterian Hospital, Columbia Campus, “If you have a varied diet and you’re eating fruits and vegetables, you should get all the vitamins through your diet. Other wise, I just think you’re just wasting your money if you’re taking anything extra, and potentially doing some harm.” And lastly, Dr. Jana Klaurt, a private practice nutrition physician said the surest way to get a healthy amount of nutrients is on your plate. “My advice? Don’t waste your money on a multiple vitamin. Buy fresh vegetables and fruits. Vitamins contained within these have health benefits.”

By Angela S. Hoover, Editor/Staff Writer