As Economy is Down, Vitamin Sales are Up
Vitamins were popularized in the 80s and 90s with a series of observational studies (which do not necessarily prove a cause and effect) suggesting that certain antioxidants, including vitamins A, E, and C, could protect against heart disease, cancer, and other conditions. These along with the Dietary Supplement and Health Education Act of 1994 legalized the sale of supplements without proof of health benefits, spurred a booming multibillion-dollar supplement industry.
In April 2009, a consumer watchdog (www.consumerlab.com) found that more than 30% of the multivitamins tested contained much more quantities of vitamins than advertised or were contaminated with lead.
- There is no substitute to balanced nutritious meals consisting of fresh fruits and vegetables.
- In checking the label, focus on the Dietary Reference Intake (DRI) values. Most vitamins are listed in milligrams (mg) or micrograms (mcg), the label may use IUs (international units) for vitamins A, D, and E. The DRIs are 2,300 IUs for vitamin A, 200 for D, and 22 for E. Data for the label's % Daily Value column haven't been updated since 1968!
- Avoid megadoses as they can be hazardous. Evidence has substantiated that megadose supplements of folate is associated with increased risks of prostate cancer, and vitamin E with lung cancer.
- Women require differing quantities of supplements in various phases of their lives. Those in childbearing years need 400mcg of folic acid to make and maintain their body's cells. Pregnant women are recommended to take 600 mcg of folic acid daily as it has been shown to reduce the incidence of neural tube birth defects such as spina bifida. A premenopausal woman should look a pill with iron to replete the iron lost during menstruation. A postmenopausal woman is best to avoid iron supplements as they may promote heart disease.
Price isn't always a sign of quality. Look for mainstream brands such as Centrum Silver or One-A-Day Women's, which were found to be free of impurities and to be accurately labeled by Consumerlab.com. Check the bottles for the United States Pharmacopoeia (USP), NSF International (NSF), or ConsumerLab.com (CL) seals. Expect to spend about $10 for a three month supply. As a tip, do not pay extra money needlessly for fortified foods such as Vitamin Water, or Total cereal. You can easily drink water or eat cornflakes while gaining the advertised benefits by taking a once-daily multivitamin.
