Are Multivitamins Worth It?

The first thing we need to cover is that supplements are just that supplements.....they are not meant to take the place of health eating.  I know, I know, everyone wants to find a shortcut somewhere, but this is not the place.  Althogh supplements are not for everyone, I am a believer that most people can benefit from just a basic multi-vitamin.  For example, some people may find that they do not need a calcium supplement because they easily get three servings of dairy/calcium per day.  One the days they fall short, that is when to pop a calcium chew. 

There are a lot of myths surrounding supplements, so let's clear up the confusion on a few topics thanks to EatingWell Magazine senior editor Nicci Micco.

Claim: All multivitamins are the same.
Truth:  Unfortunately, there is no legal definition for "multivitamins".  Any product containing two or more vitamins can be listed as a multivitamin.  Make sure to read the labels to find a "multivitamin" that does not exceed 100% of the daily value for any nutrients. 

Claim:  The label ingredients are really what is in the product.
Truth:  Make sure you buy products with a certified seal like USP or something from the consumerlab.com.  Supplement companies do not have to prove the accuracy of the product's list.  The FDA does not cross check labels and product contents so it is up to you to scrutinize each purchase. 

Claim: Calcium is Calcium
Truth:  Work with a dietitian to help you pick the products that will be best absorbed.  Calcium in some orange juices can be better absorbed depending on Calcium's form.  Calcium citrate malate tends to be better absorbed than other forms when it comes to O.J.

Claim: Studies have shown....or structure/function baked by scientific evidence
Truth:  Steer clear of any wild nutrient claims or buzz words indicating a product is too good to be true.  Chances are, it is too good to be true.  Even the word "premium" can add significant cost to the product and meaning nothing about the quality of ingredients.  Supplement makers DO NOT have to say how scientifically conclusive their studies are either. 

Claim: Unsafe supplements are pulled from the market ASAP
Truth:  Supplement makers are currently not required to report adverse affects associated with their products to the FDA.  To report an adverse affect, report it to the FDA at 1-800-332-1088. 

Claim: All vitamins are safe and have no upper limit dosage.
Truth:  Make sure that you are consuming nutrient doses that are not beyond the recommended amounts.  Excessive doses can cause damage.  Too much Vitamin D can harm your kidneys, high Vitamin A doses can damage the liver, too much Iron may increase risk of cancer and vascular disease. 

The bottom line is to choose wisely, safely, educate yourself and eat a well balanced diet.