Taking Vitamins, Is it Necessary? Randa N. Madrigal Kaplan University HW499

Multivitamins Many people in our society take a daily multivitamin, but is it necessary or safe?  Dieticians say that eating a variety of healthy foods is all you need to get the necessary vitamins and nutrients your body needs.  Taking “mega” doses of certain vitamins can cause problematic side-effects and may often pose severe health risks when taken with other medicines.  Consult a physician before taking any supplements of any kind if possible to avoid possible health risks or complications (NIH, 2013b).

Nutrition Insurance Policy  Eat a healthy diet from foods recommended from the USDA guidelines (USDA, 2010).  Take a multivitamin to cover any nutritional deficiencies.  As recommended by a physician.

Information Is Key  Rely on primary and secondary reputable sources rather than “popular” sources for current and reliable medical information such as The American Academy of Family Physicians (AAFP) and The Medical Letter. o The American Academy of Family Physicians: The objectives of AAFP is the advocacy, practice enhancement, education and health of the public. o The Medical Letter: Trusted prescription drug information and facts since

Don’t Go Overboard  Do not take more than recommended daily allowance.  Limit fortified foods such as protein bars, cereals, and other foods that contain folic acid.  Always consult with your physician before taking any supplements to learn any potential side effects or risks that they may pose to your health (NIH, 2013).

Vitamin Quality  FDA or Food and Drug Association regulates vitamins as a food not a drug (NIH, 2011).  The FDA does not evaluate the quality of supplements or assess their effects on the body.  Manufacturers are responsible for a supplements purity/quality.  If a supplement is found to be unsafe, the FDA can restrict or ban its use.

Getting the Right Amount  Eat a healthy diet.  Choose a daily multivitamin.  Consider a D supplement.  Just say NO to “mega” dose vitamins.  Avoid “Super” supplements (Harvard School of Public Health, 2015).

Common Mistakes o People often take large amounts of supplements, often hundreds to a thousands of times more than recommended to treat illnesses and disease(Stressing, 2015). o Taking supplements without the proper research and a physician’s guidance often leads to potential harm and sometimes an increased risk of death (Harvard School of Public Health, 2015).

New Evidence  According to (NIH), scientists are still discovering new information about common vitamins (NIH, 2013). o A recent study found that Vitamin E raised the risk of heart disease rather than lowering it as once thought (NIH, 2013).

Good to Know  Almost everyone can benefit from a calcium supplement (Stresing, 2015).  1,000 mg’s for adults, and 1,200 mg’s for adults over 50.  Calcium can interact with certain medications by limiting their absorption making them less effective.  B complex (600 units per day) for aging individuals.  Folate or folic acid is an essential supplement for pregnant or nursing women.  High doses of vitamin B3 or Niacin can harm the liver (Stresing, 2015).

Supplement Facts Links  Links to reliable dietary supplement facts : o National Institutes of Health (NIH) Fact sheets on dietary supplements. o National Institutes of Health (NIH)/Dietary Supplement Label Database. This link provides the user with a free database that allows them to look up the ingredients of thousands of dietary supplements. It includes information from the label on dosage, health claims and cautions. o NIH’s free personalized on-the-go app for smart phones and tablets called MyDs (My Dietary Supplements). This app provides the user with personalized, on-the-go information about dietary supplements

References National Institutes for Health. (2013). Dietary supplement data base. Retrieved from National Institutes for Health. (2013b). Should you take dietary supplements? Retrieved from National Institutes for Health. (2011). Dietary supplements: What you need to know. Retrieved from Harvard School of Public Health. (2015).Vitamins. Retrieved from nsource/what-should-you-eat/vitamins/

References Continued Stresing, D. (2015). Everything You Need to Know About Vitamins. Retrieved from nutrition/vitamins-meds.aspx The Medical Letter. (2015) Retrieved from United States Department of Agriculture (2010). Dietary Guidelines for Americans. Retrieved from uidelines