Diet and Health

Should You Take A Supplement?

Nearly 4 out of 10 adults in the United States take vitamin and mineral supplements regularly. We spend more than $2.5 billion on them annually. They are the third largest product category sold over­the­counter.

Supplement use, according to surveys, is heaviest among people who have one or more health problems; but some who describe their health as very good or excellent are also avid users. Supplement users tend to be especially health conscious. They also are likely to believe that marginal vitamin deficiencies are more common than generally thought.

Arguments against supplements focus not on daily multivitamins, but on the hazards of high­dose supplements. High doses of any nutrient may be dangerous; and toxic levels differ from one person to another. Indeed, since it is easily misdiagnosed, supplement overdose could be more common than we realize. Confusing the matter further is the lack of scientific data establishing a reasonable margin of safety for the average adult.

It's also true that nutrients are generally absorbed better from food than from pills. Foods contain an array of nutrients that facilitate each other's absorption, while individual supplements must go it alone. If you stick to a well­balanced diet, you can obtain all the vitamins, minerals, fiber, calories, and other substances—presently known and yet to be discovered—that you need to maintain good health.

The only people who really need to consider a supplement are those who are malnourished (dieters, some of the elderly, people with illnesses affecting their appetites), people with impaired digestion, those on medications that block the body's use of a nutrient, sick people with extra nutritional requirements, pregnant women, vegetarians, women with heavy menstrual bleeding, and women at risk of osteoporosis. If you fall into one of these groups, or decide you want a supplement to improve general health, base your choice on fact, not hype. Check with your doctor if you have any doubt, and choose a supplement that provides nutrient amounts close to the recommended allowances. Avoid megadoses (doses 10 times or more than the RDA), particularly of vitamins A and D. Opt for a brand made by a reputable manufacturer, whose production standards are likely to be well­regulated. (A recently described disorder called eosinophilia­myalgia syndrome was traced to a contaminant in an amino acid suplement, L­tryptophan, manufactured in Japan.) You need not buy the most expensive brand. Store brands may be just as good and cheaper. Steer clear of supplements whose advertisers make outrageous claims of benefits for a specific ailment or for “stress.”

Next: Your Changing Needs Throughout Life

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