Food in a Pill, How Important Are Vitamins and Supplements?

Dear Timi,
We are a middle-aged couple and in great shape. We eat healthy and exercise every day. I pride myself in having a healthy lifestyle and do everything I can to maintain a balanced diet – and I also take a daily dose of vitamin supplements. My husband thinks it’s overkill to add vitamin pills to our diet and calls it a waste of money. Do you think he’s right?

Dear Reader,
Vitamins and minerals are essential nutrients in charge of regulating bodily functions, such as energy generation, muscle contraction, and fluid balance, to mention a few. They don’t supply any calories and are only needed in small quantities. Supplements cannot and should not be taken in lieu of a well balanced diet. However, having said that, a daily multivitamin with 100% of vitamins and minerals is a good way to cover your bases, whether your diet is balanced or not.

Overdosing on water-soluble vitamins (vitamin C and B-complex) is possible but unlikely. Excessive amounts pass through the system and get eliminated in the urine. Fat-soluble vitamins (A, D, E, and K), on the other hand, are stored in fat cells and can build up to toxic levels if consumed in large doses.

Minerals (calcium, chloride, chromium, copper, fluoride, iodine, iron, magnesium, manganese, molybdenum, phosphorus, potassium, selenium, sodium, and zinc), are absorbed in the body as well. Excess amounts can be harmful to the liver and the kidneys. This is especially important if you are on medication that may interfere with the metabolism of nutrients, or if you follow a restricted diet for medical reasons.

Here is a short list of some important vitamin and mineral functins:

• Vitamins A, C, E, the mineral selenium (all antioxidants), B-complex vitamins, iron, and zinc strengthen the immune system.

• Vitamins B-6, B-12, and folic acid lower high homocysteine levels – one of the risk factors for heart disease.

• Thiamin, riboflavin, niacin, B-6, B-12, folic acid, biotin, and pantothenic acid (all B-complex vitamins) play an important role in energy metabolism.

• Calcium, phosphorus, magnesium, and vitamin D help to build and maintain strong bones and teeth.

• B-12, folic acid, and iron are key in preventing anemia. Folic acid can also protect against neural tube birth defects like spina bifida. 400 mcg/day are recommended during childbearing age.

• Vitamins A, C, E, and the mineral selenium (antioxidants) decrease the risk of heart disease and certain types of cancer.

• Iron, a trace mineral, is essential in the formation of hemoglobin (carries oxygen in the blood) and myoglobin (carries oxygen in muscle). Deficiency symptoms include microcytic anemia, fatigue, and decreased immune function.

• Potassium, a major mineral, helps maintain the body’s acid-base balance, muscle contractions, and nerve impulses. It also aids the regulation of blood pressure and water balance in cells.

• Zinc, a trace mineral, is necessary for cell division, growth, wound healing, and proper functioning of the immune system. It also plays an important role in carbohydrate metabolism, DNA replication, taste and smell acuity.

Some known risks and side effects with prolonged overdose are:

Vitamin A – Liver damage, headache, fatigue, nausea, vomiting.
Vitamin B-6 – Nerve damage, weak and numb muscles.
Vitamin C – Diarrhea, kidney stones, urinary tract abnormalities.
Vitamin D – Kidney, heart, and blood vessel damage.
Folic acid – High doses may mask B-12 deficiency symptoms.
Calcium – Constipation and an increased risk of kidney stones.
Iron – Tissue damage in the liver with prolonged overdose.
Niacin - Liver damage and abnormal gastrointestinal function.
Potassium – Cardiac arrest.
Selenium – Tissue damage in selenium-concentrating organs.
Zinc – Intestinal irritation, impaired copper status, impaired
immune function.

Source: USDA Food and Nutrition Information Center

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