Recently my friend N joined a gym. As part of his new gym experience, he got a meet-n-greet with a personal trainer. This gym, being of the swanky variety, offered him something better than a New Gym Smell car freshener. (No, I’ve never heard of those being offered but can you imagine how motivating that would be if every time you got in your car you smelled B.O., rubber and Head & Shoulders?) No, N’s personal trainer-for-a-day started him out with a standard spiel and then worked into recommendations that went something similar to this (I say “similar” because I wasn’t there and also I enjoy making up dialog for people.):
Personal Trainer: So if you really want to see a difference you need to take a really good multi-vitamin, some quality fish oils, a solid protein powder, some creatine…
N: Wait, wait, do you sell all this stuff?
PT: Of course! We have an excellent line of supplements!
N: Well, I have a problem taking supplement advice from people who sell them.
PT: Wha…? Why?
N: It’s called a conflict of interest.
PT: You are no fun.
So then N did what any reasonable person would do – he asked me for advice. Because I am a good friend and because I delight in giving opinions on things which are not in my area of expertise (which is apparently obsolete computer skills), I gave him my best answer: “I don’t know.”
To Supplement or Not To Supplement
That is the question. And it’s a valid one. Long touted as a way to fill in the “gaps” in one’s nutrition, multi-vitamins and other supplements have been pushed on every demographic imaginable. Prenatal vitamins alone sell millions of pills a year. And for pregnant and lactating women, the advice is supported by research. But what about the rest of us who either don’t have a uterus or aren’t using it except for chocolate cravings every 28 days?
This is where it the research gets mixed. Individual vitamins have been studied and found to have many positive effects but it is nearly impossible to isolate the vitamin from the food that delivers it and from the interactions with other substances and/or lifestyle issues in human beings. Take vitamin E for instance. For years it could do no wrong and was touted as a wonder “nutraceutical” for everything from scar tissue to high blood pressure. People were encouraged to eat more almonds, yes, but also to pop thousands of milligrams a day in pills. The vitamin E bubble popped when researchers showed that excessive amounts of the vitamin actually increased mortality from all causes, by up to 20%.
The news about multi-vitamins is similarly disturbing. Researchers in Copenhagen found that in a meta-analysis of several large vitamin studies, taking a multi actually increased the risk of an early death. Critics, notably those in the supplement industry, have called the study flawed and warn that people who do not get adequate nutrients from their diets need to supplement for good health.
To further muddy the waters, some vitamins seem to really have a positive effect. Fish oil’s life-lengthening properties, for example, have been born out in several studies. And vitamin D, like I have discussed before, while it has not been shown to necessarily increase life span, a deficiency has been shown to decrease it thereby throwing it in many people’s minds into the “better too much than too little” category.
For me, the fundamental question in all of this is: Is it possible to get all the vitamins and minerals your body needs to be healthy from a balanced diet? Surely not even the most enthusiastic vitamin-peddler would say that a vitamin could make up for the ill effects of subsisting on junk food and watching back-to-back marathons of The Real World. But what about those of us that eat healthy most of the time? Is it enough?
Anecdotal Evidence
A year and a half ago when I decided to stop taking Wellbutrin I also decided that I was done with pills altogether and quit taking my multi, calcium, fish oil, and vitamin C at the same time. What happened? Nothing. Of course I am a healthy eater most of the time. And, also, 6 months might not have been a long enough experiment. I know that I liked not having to take a fistful of pills every day. However, I also know that I am still in my fertile years and spina bifida is not pretty, so even though I’m no longer pregnant I’m still taking my multi. Plus a fish oil because it’s good for the baby. And a vitamin D because, you know, all the kids are doing it.
In the past I have experimented with almost every supplement out there. I’ve done L-Carnitine (which works for some people), CLA, all the B vitamins, creatine, protein powder, Bragg’s amino acids and many others in addition to the standard ones. Nothing has ever made a noticeable difference in my health. And yet because I didn’t notice anything doesn’t necessarily mean they weren’t helping on some cellular level, right?
It is in the midst of this confusion that the supplement industry has stepped in. I think that they take advantage of our uncertainty and the lack of definitive research and then play off of our worst fears. The net result is spending a lot of money on things that we probably don’t need and may possibly be hurting us.
Unless they’re helping us.
PS> N – “chelated” in reference to vitamins apparently means firmly bonded to some other compound. Is that a good thing? According to this expert, “For some minerals, a chelated compound is better than some other forms. For some it is similar or worse and therefore a waste of money.” So, yeah, there you go.
Your Chance to Help
Reader Shellie recently wrote me asking, “I have always been against diet pills. They don’t tempt me because I know they are a scam. I don’t bother with health supplements because I am cheap. But I am actually considering trying Acai berry supplements. I thought you did a post on this, but I can’t find it so I am asking you. What do you know about these things? What I have read almost sounds too good to be true, so I am skeptical. But my weight slowly keeps creeping up and even though I haven’t had my cholesterol checked in a while, I have a feeling it’s back up to where it’s not supposed to be, too. What do you think?”
Acai is one of the few I’ve never tried in supplement, although I have bought the dried berries before from Trader Joe’s – they’re delish! Any of you tried? Seen results? So what’s your opinion on vitamins? Do you take anything? If not, what would your “Gym Smell Car Freshner” smell like?
i take a multi vitamin because it gives me peace of mind that i'm "getting" everything because it's hard to do in a college setting. i don't think i necessarily need it but it makes me feel better.
I had to laugh but my gym smell would be of those rubber mats the cardio equipment is on. I love that smell!
As far as vitamins go, I do take a multi, calcium + D and folic acid. i am considering fish oil, but who knows.
Is it possible to get all the vitamins and minerals your body needs to be healthy from a balanced diet?
I'm generally pretty anti-pill, but no. No, I don't think it's possible in 99% of cases to get all your vitmains and minerals from food. The problem is that our fruits and vegetables get those vitamins from the soil they're grown in, and conventonal farming has depleted the soil of nutrients. There's nothing (or at least not much) left for those plants to absorb, so even if you eat a super-clean diet, the nutrients are just not present in your food, in the levels they need to be. Now, the obvious exception is if you eat all organic, sustainably grown, rotated crops, blah, blah, blah. Most of us don't, but hey, if you DO, then you could probably get all your nutrients from food.
The other thing to consider when taking a supplement is that research is finding that we absorb nutrients from food WAY more efficiently than from supplements. (Ironic, considering that our food is deficient, isn't it?) So ideally, you want a food-based supplement, which you'll have to hunt down at your health food store (because they're not all THAT common) and then pay through the nose for.
Having said ALL THAT . . . most of the time, I don't bother. I eat as well as I can manage, take some supplements recommended by my holistic doctor (some food-based, some not) when I remember and call it a day. Some day when I've cleaned up my eating to the almost-perfect point, I will deal with the vitmain question. Right now I figure if I don't eat cake for dinner, that's a win. 😉
For some chemicals, they need to be chelated for our body to be able tto dake them up and use them. Being a chemist I should know which ones…but I haven't had mu coffee yet.
I'm a fan of Vitamin B complexes and Vitamin D. I need them.
Other than that…I just eat well.
A few years ago I read "Stop Aging Now." Not a bad book in spite of the title hook. In it it lists the vitamins that famous doctors and scientists take. Whether it makes a difference or not, I am in line, but not one of, these famous people. Vit. C, E, multi, baby asa, chromium. I do not take Vit D yet, or a good fish oil, but that may change.
If you eat a balanced diet, I think it’s possible to get all of the essential nutrients from food. That’s why I don’t take a multi. (Though I know people who eat a very white diet of pasta, bread, and more bread that could use one.) I know there’s no way I get enough vitamin D because I’m rarely basking in the sun or chugging vitamin-fortified milk, so I take that. And because I don’t eat a lot of fish during the week I take an omega-3 supplement. I have really bad joint pain so I take glucosamine and chondroitin, though studies say they don’t work that well. I’m willing to risk throwing away money if there’s a chance it can help my chronic joint pain.
As for the acai supplements, everything I've read says they're a hoax, don't do anything, and are a waste of money.
I think you can get most of what you need if you eat well. Modern agriculture can deplete nutrients from the soil, but that's why they use fertilizers (not talking about pesticides here – fertilizing issues are environmental issues rather than health issues). Plants only need minerals from the soil, they produce the vitamins themselves. If they lack some minerals thew won't grow properly and yes, lack vitamins, but by then there's usually something wrong with the pant. Organic won't help with the vitamin content per se since they don't use fertilizers as well as pesticides.
When I remember, I take a multi + calcium and vit D. I know my diet isn't perfect, and though I'm probably getting enough vit C and vit A from my fruits and veggies, I'm not sure about the other vitamins and minerals since I'm not eating a lot of whole grains yet. The calcium was recommended by my doctor (Depo-Provera can cause bone density loss if used for several years). Vit D is to help the calcium and for seasonal affective disorder (SAD) in winter or any lengthy period of grey days. Every now and then if my mood is down I also take vit B complex for a week or two – I find it helps with my mood and my insomnia but it might just be a placebo effect lol. One day I'll probably add omega-3 to the list too.
Hi Char!!
I agree with marathonmaiden, peace of mind cause my diet is crap food. For dinner last night was cooked rice with bbq sauce. For lunch yesterday, I went a little crazy with the free pizza. Today I'm trying to be good with a bologna sandwich and salad with fresh mushrooms. 🙂
I currently take a prenatal and veggie-based DHA. When not pregnant, I take a multi, calcium + D, and fish oil. I don't eat any fish or much that would provide omega-3, and don't drink milk (I don't think my daily string cheese, yogurt, and cottage cheese quite cover my calcium needs), so these are the ones I try to make sure I get. I do eat pretty healthy and get a good variety, but like to have a back-up in place! I figure it can't hurt, but who knows? Maybe these vitamins will be my demise one day?
They're called supplements NOT replacements. Which is why if you opt for horrible food and lots of pills, you won't only not get not get the same amount of benefits as if you had eaten good food (presumably because of worse absorption) and you'll also have the downsides of eating horrible food.
That being said, I truly think Vitamin D is really important for those of us that are not pale-skinned, and live in the great white north. I mean…it gets dark at like 4pm during the winter (and the sun rises around 8am). Add in that law school requires a fair amount of time sitting in classes/libraries. Vitamin D is probably the only supplement I insist on having in my medicine cabinet.
Also, what is the deal with Co-enzyme Q10? I keep hearing that it's all great for your heart and for wrinkles…
I have taken pre-natal vitamins since I was 20 and they have made a BIG difference for me.
Before, I had problems with very brittle fingernails, my hair was also very fragile & broke easily, and when I was tested I had low iron levels. The doctor recommended taking pre-natal vitamins and since then all those problems have been resolved.
The few times I have stopped taking vitamins I soon notice my fingernails breaking off much more easily (and below the white part where it bleeds-ouch). Which has quickly prompted me to start back up again.
Certainly, I think it is different for different people. But I am very happy that these issues were solved so easily. Wish they all were!
I eat pretty well but I definitely need help with calcium since I rarely have much dairy. I would always forget to take pills (conveniently) so I switched over to adult gummies. I take a multivitamin, calcium, and during the winter a C/D supplement.
My mother gets on me for having gummies instead of real vitamins, but hey, if it makes me remember to take them, I think it's worth it.
I believe it is the phytochemicals in various fruits and vegetables (over 10 000 of them) that truly can make a difference. Nature is smarter than us and while I agree that the industrialisation of agriproducts has certainly depleted a lot of vitamins, phytochemicals from our food, they represent a more reliable source of the complete array of things we need to remain healthy. I trust nature more than I do lab concocted supplements. It's all there, it can't be more complete eating the food itself.
I think if food eating went from simply energy providing (carbs, protein, fat) and transitioned back to how to choose/eat food based on their medicinal properties (vitamins, phytochemicals), we could relieve much that ails us.
Incidentally, I do eat like crap. But, I think supplementing a crap diet is a false sense of security. I am in the process of trying to transform my relationship with food from an energy perspective (calories in, calories out… who cares what they are) to a medicinal one where WHAT you eat can and does protect you from chronic illnesses.
I try to eat organic and local as much as possible, getting the most from my food but my husband is a huge proponent of vitamins – not necessarily for current health but for our future health.
I take a multi (actually several huge ones as he insists on the whole food vitamins), fish oil, cla, calcium, d and sam-e. He switches things up every once in a while but these are the norm.
As for acai, he has tried every supplement and really found no benefit from this one (I think he used a liquid form). I have tried every normal diet/fat reducing/metabolism enhancing pill out there and aside from some jitters (and super heart palpitations once when I thought I had accidentally taken 2 doses of hydroxycut and thought I was going to die – palpitations from my nerves, not the pills), I have never lost a pound from them so I have given up. Clean eating, some cardio, a good dose of weights and the supplements that my husband makes me take – that is it for me now.
I have to wonder if the tests that showed that having a multivitamin could increase risk of death were because so many people who take them say to themselves, "I'm getting my vitamins, so it's perfectly fine for me to have this milkshake, chips, and triple-pattie burger!" Just sayin'…
And I take a multi, but I'm not 100% perfect about taking it, nor do I worry on the days I forget. I take Vitamin D, because it's supposed to help with mood, and I take Calcium and fish oils.
Charlotte, this line caught my eye: But my weight slowly keeps creeping up and even though I haven’t had my cholesterol checked in a while, I have a feeling it’s back up to where it’s not supposed to be, too. What do you think?"
As we age, our bodies change so the first thing I would do is evaluate that. I know I have posted endlessly about how my body has changed over time & especially from my 40's to now. I have had to make both food & exercise changes because my body just does not work the same way. I have had to eat a bit less, change my protein/carb/fat percentages and also work out harder, a higher intensity. So, this may be something to look at in terms of weight.
As for Acai, I don't know much about it except there is alot of stuff out there that DOES NOT work. My understanding is you have to get the "real stuff" & many of the supplements are not that.
I do think that even eating healthy, we may not get everything we need & I am pretty intense so I do take a multi & calcium/magnesium. I would take a couple other things but the $ are not there but these two seem most important to me right now.
I take iron supplements because I'm an anemic vegetarian, and even though I eat gobs of spinach and seaweed I can't seem to get enough iron. (Something about how running causing anemia as well, and my stupid heavy periods).
In general though, I really dislike vitamins. They smell bad and multivitamins often have vitamins that block absorption of another vitamin. (Iron and calcium? Why would you put them together??)
But I'll take them if I think it may get me out of taking other chemical pills. (like my migraine medication). B vitamins and COQ10 were supposed to help, so I tried that for a while instead. It seemed to work, but like with all pills, I eventually got too lazy to take them daily.
I bought a sample of Acai Berry stuff. I haven't taken it yet. I am trying to change up my workout and eating habits – yet again – and it seems to be working for now. I will throw in the Acai or L-Carnatine when I hit a plateau.
I can offer a warning about ordering Acai berry over the internet or phone, however. The company offers a free month supply…just give them your credit card to pay $8 shipping. I was VERY clear that this was to be a one time purchase only. Two weeks later there are two $80 charges on my card from "OBerry" and "Nature Detox." Neither name matched the name associated to the $8 shipping charge, but I figured it was them.
I called the Acai Berry people and they said that according to their records, my order was placed a month ago (not true) and I agreed to the terms and conditions of their monthly plan (also not true.) I told them to cancel my membership that I never agreed to and they said they wouldn't remove the charges because the order already shipped. Even if I returned the product I would be out the shipping charges. The conversation ended with me yelling at the Acai Berry manager and calling my credit card company to report fraudulent, unauthorized charges to my card.
I never received the second shipment they said was in the mail, but the credit card company did credit my account, so all is okay. On a side note, if you click on those internet "news reports" about how Acai Berry is a hoax or dangerous, it's actually the Acai Berry company sponsored and includes advertisements and testimonials along with a link to order it for yourself. I guess any publicity is good publicity in their eyes.
Acai Berry is being praised for its array of health benefits. Experts believe the Acai Berry is one of the most nourishing natural foods on earth. It keeps us young, healthy, and feeling our best.But do stay away from
acai berry diet detox scams
Anything that calls itself "miracle food" etc gets my suspicions raised. Haven't tried even the dried acai berries… I tried a goji berry once though and it was disgusting.
I don't like taking supplements/vitamins but I think I'm going to start taking digestive enzymes soon and some other stuff… I have major sleeping issues and I think it might be worth a shot, at least.
I know the arguments for and against multi vits, and I have to admit. I dont take them. I try to eat right and if something becomes a problem then I will address it. But I don't want to take a multi vit just to "cover all the bases".
I'm sure it's possible to get all your VITamins from food but I take supplements – a lot of them.
That's all I'm going to say cuz you'd fall asleep otherwise.
Currently, I'm taking a prenatal and fish oil. And by prenatal, I actually mean a Flintstone's Chewable.
When not pregnant, I also take a joint supplement. I used to take everything from Arginine to Zinc, but most of it really didn't have any sort of effect on me. I'm a believer that supplements can make a difference, but only if you are eating perfect and working out perfect. I'm rarely doing either of those, but I have body builder friends who swear by them.
As far as acai berry pills and such go, I tend to avoid the hype. Sure, acai berries are great. Green tea is great. Pomagranates are great. But chemists just can't replicate the good stuff in real food (and I say that lovingly as I am a chemist.) Plus, the money one would spend on magic pills would be better spent on a gym membership and fresh food.
Firstly a point to Nathalie
"Organic won't help with the vitamin content per se since they don't use fertilizers as well as pesticides. "
Completely false, the do indeed use fertilizers and 'pesticides' they just opt for natural ones not chemical. Fertilizers and pesticides have been used for years before the chemical industry came along shoved it in a plastic spray bottle and gave it a name.
As for Vitamins yes if you eat organic, balanced diet I think you can get everything you need. However we area all different and have different medical needs. As noted by the anemic person already commented and those with poor diets, or those pregnant. I am a vegetarian (almost 20 years) and eat a balanced diet, I have calcium enriched OJ, Vit D fortified soy milk, flaxmeal for omega 3's and have green vegetables daily. Right now I am taking extra Vit D as I can't get my daily rays with the days being shorter 🙁 But I don't take that in summer. It is possible sure, but it takes hard work, and time which not everyone has or wants to,
Linteater – I too eat tons of spinach (2 bags a day), and I was borderline anemic. From what I understand, it's very hard for the body to absorb/use plant heme, so even though there is iron there, the body can't get to it. It's weird.
I was not eating terribly healthily, not exercising and was very overweight. I cleaned up my act food-wise and exercise wise but the weight still didn't come off at all quickly. I then read a book that said that the reason so many westerners are overweight is because most of the food we eat has been processed so much that there are very few nutrients left.
It gave a list of about 10 different vitamins and oils. I went to the health food shop and $200 later had the whole lot. (I have the list at home and the book details – I can send to you later if you want).
After taking them for a couple of weeks I noticed a huge difference in both the amount of weight I was losing and how I felt.
I only took them until they ran out. It was the kick start my body needed and now I seem to be getting the same results from eating well most of the time.
I believe they have their place for people like me, but only for a limited time. I still take flaxseed oil; fish oil and a couple of others, but I'll probably slowly drop those off too.
Oh – and I should have mentioned that I also changed from buying fruit & vege's at the supermarket to having them home delivered within 72 hours of being picked at the farm. The difference in the quality of the fruit & vege's is amazing. And it's about the same price as the supermarket ! It's not organic but the freshness means that they still have plenty of excellent nutrients.
To Di Hickman:
Sorry, I should have been more specific. I'm definitely not pro synthetic chemical in my food, but I'm speaking from experience here: most organic farmers in my region don't use fertilizers, even from animal sources. Organic certifications are different depending on the country, province or area. I'm in Quebec, Canada, and it's extremely hard to get certified organic if you use fertilizers, even non chemical ones. I think Quebec regulations are much more severe than elsewhere (like for everything else).
My parents are farmers and beekeepers and they couldn't get certified because we use cow/sheep manure as fertilizer (and no pesticides or synthetic fertilizers what so ever, only the manure and plenty of spring water and sun). This happened to other farmers I know too; a lot of 'organics' from the region therefore opted to go fertilizer-free. According to the guy who came to certify us, the pesticides and other chemicals that the cows come in contact with stay in the manure, so we need to find an approved 'clean' source of manure, which is hard to come by and more expensive. It's ok for larger businesses with more money to invest to go organic but very hard for us small family businesses. Wasn't worth the hassle and extra cost for us; we don't sell enough to invest that much money. Another alternative was to use only compost made from our then organic fields, but that is insufficient. We have a really sandy/clay soil here and we need a lot of organic material to make a good soil.
So what I meant earlier is that if you compare regular store bought fruits and veggies to organic one you won't necessarily have more vitamins every time in organic. If the organic farmer doesn't use fertilizers the nutritional value is similar or the organic can even have less vitamins, but minus the pesticides. Still, I'd take organic over non organic every time if I had more money than a student's budget. I'm a big fan of buying local, because you get to know the people and you get to know who has a clean crop even though it's not certified organic. You get the healthy chemical free fruits and veggies minus the cost of buying organic too 🙂
Also, what I meant about the fertilizers being an environment issue: they don't have an impact on human health when eaten on fruits and veggies, because the quantities are really small. However the use of chemical fertilizers have huge impacts on the environment and an indirect impact on human health. They are small molecules that aren't toxic is small doses (mostly KNO3, P2O5 and K2O). However they are not fixed in the soil as animal/plant material is, so it seeps out with the rain water and farmers have to continually add some to counteract this seepage. So they pool into rivers and lakes in high concentrations where they change the water chemistry, killing some aquatic life and encouraging others like cyanobacteria (the 'blue-green algae') that also contribute to killing more aquatic live. The indirect effect on humain health is the toxicity of these cyanobacteria, and a toxic effect if you drink well water with very high concentrations of fertilizers of a period of time.
Sorry for this long comment Charlotte and GFE readers! But given my background in farming and a great course in plant biochemistry this session I just had to give my 2c when Marste brought up organic vs non organic for vitamins and I guess I didn't express myself properly the first time. I don't talk when I don't know but when I do know I love to share as much as I love learning!
I am 36 and suffering from obesity. I just look for good blogs to find some good solution to reduce weight naturally.But i want to let you know that there are some pure acai berry detox side effects too.
Ironically, I just saw this link yesterday…http://www.fitsugar.com/6271475
It is titled: How to Eat the Vitamins and Minerals You Need
It is a chart that lists what you would have to eat to get all the required vitamins and minerals…The only thing that I wished they would have listed is the calorie conunts…
I think taking a supplement is probably a good idea because you are not getting what you need daily from eating. I just started taking the Raw Code for women and I can tell a difference from when I don't take it. I also take a quite a few other things but once they are done with I will only take the multi, fish oil, D, and a few tinctures.
As a nutritionist, I always say food first. I think you CAN get everything you need from food except for sufficient vitamin D which comes from the sun which neither you nor I have access to this time of year. Also to get enough omega 3 from fish, you'd likely have to eat so much that then you'd be getting too much mercury. And then there's the problem of how many people eat an ideal diet? So I usually will recommend people take fish oil and vitamin D. I personally take a multi now and then and some calcium because I have food allergies and so I sometimes miss some nutrients I might get from those foods. Believe me I've tried every supplement out there and haven't noticed a difference with any of them besides the ones I listed above. I do have a bunch I can recommend for people with various health concerns (GI issues? try probiotics, etc.) but there are ways to do those with food too. The important thing to remember is that other than a prenatal vitamin, we have no proof that vitamins prevent or cure anything– they are just a little insurance. 🙂
I would suggest then not to go with chemical, because, at earlier they acts as a booster. But as you become addicted to it, they just cant help anymore to boost your body. And loosing weight will chemicals is just like spoofing up your body unnecessarily.
Argh. I've been very bad about taking vits. I used to take: Multi, calcium & D & mg, B-12 and folic acid. I do protein supps for brekkie as my smoothies. I fell off the wagon and haven't gotten back on. Must do. Like it's hard to take a pill or something??
I've been a raw vegan before, and logged my intake during the raw vegan period on one of those internet food nutrient/calorie calculators. Because you are eating tons of fruits, veggies, seeds, and nuts, you end up getting more than 100% of just about everything, except for vitamin B-12, D, and for me a little low on calcium. I supplemented with these missing nutrients.
While I don't do raw vegan anymore (it's hard for most people to stick to), I had some amazing, lasting positive health changes because of it. I think getting all of those vitamins, minerals, essential fatty acids, etc. for a 6 month period caused the positive change. I now eat a vegan diet that includes cooked food, but I try to eat a lot of fresh fruits and veggies, and it's easier to do so since it's a hold-over from the raw days.
It's an experiment I think everyone should try; even if you only try to eat 50-75% raw food in your diet, the results are pretty tremendous in mood/weight/energy levels. Plus, you can feel confident that what you put in your body is nourishing you.
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yes, almost same. Orthomol best multivitamin