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Are Vitamin Supplements Necessary?
by
Maureen Ternus, MS, RD & Kitty Broihier, MS, RD
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- Synthetic folic acid is absorbed better
- Take a multivitamin
- Women should consider taking calcium
- Over age 50, supplement with B12
So what’s a person to do? Are supplements really necessary? Yes and no—it depends on the situation. A couple of nutrients, for instance, are better absorbed in the synthetic, or man-made, forms than from foods. Folic acid is one example. Folate, the version of the B vitamin found in food, is 50 percent less absorbed by the body than folic acid, which is the form found in fortified foods and supplements. In the case of vitamin B12, up to one-third of people over the age of 50 have trouble absorbing this vitamin from food.
Therefore, the National Academy of Sciences recommends that both of these nutrients come from fortified foods and/or supplements (for people in these age groups). Given the current information on food intakes in this country, it’s safe to say that most people could stand some improvements to their diets—especially in the fruit and vegetable area. And while it’s best to get nutrients from food first, you might want to consider the following:
- A multivitamin providing no more than 100 to 200 percent of the RDA for most nutrients is probably not a bad idea. In fact, some research shows that a basic multi can help strengthen the immune system and reduce infections in older people.
- Many people, especially women, should consider taking a calcium supplement (most multivitamins do not contain enough—if any—calcium because it would make the pill too large) if they’re not consuming the equivalent of 4 cups of milk per day. And, since vitamin D is necessary for calcium absorption, be sure to take a multivitamin with D.
- Folic acid is a must for women of childbearing age. Get it either through fortified foods or a supplement—most multivitamins contain the recommended 400 micrograms.
- Everyone over the age of 50 should consider supplementing with vitamin B12. Some experts recommend 25 micrograms per day; however, most multivitamins only provide 6 micrograms. Be sure to look for one that meets the higher B12 level, or think about taking a separate B12 supplement.
- An estimated 30 to 40 percent of adults over the age of 50 have borderline vitamin D deficiency. Look for a multivitamin that provides 400 International Units (IU). If you’re over 70 and get little or no sun, make sure you’re getting 600 IU a day of vitamin D.
- Some experts suggest taking 200 to 400 IU a day of vitamin E.
…from The Everything Vitamins, Minerals, and Nutritional Supplements Book. For more books, visit Adams Media Bookstore.
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