Vitamins & supplements in modern life
A daily multivitamin is a great nutrition insurance policy plus some extra vitamin D to add an extra health boost, as reported in an article in The School of Public Health Department of Harvard University.
A healthy diet should provide much of the nutrients we need, but many people do not consume proper food and this is why a multivitamin can help to fill gaps and can have additional health benefits.
For example, supplementation of folic acid helps prevent neural tube defects in neonates if women take it before they become pregnant. Folic acid has been found to also reduce the risk of heart disease, colorectal cancer and breast cancer.
Vitamin D from a multivitamin or isolated vitamin D supplement can reduce the risk of the colon and possibly many other cancers and other chronic diseases.
It is necessary not to exceed the recommended doses in vitamins and not to overdo it. While a supplement of multivitamins and vitamin D can help to fill some of the gaps in a less than optimal diet, overdosing can be harmful. In general, the ideal is to move near the recommended daily doses for vitamins.
Scientists are not all in agreement about supplementing multivitamins. Some claim that there is not enough evidence that multivitamins enhance health, so they do not recommend them. However, the truth is that the potential health benefits of taking a daily multivitamin seem to outweigh the potential risks to the general population.
Tips for getting the right vitamins
We consume a healthy diet. A multivitamin provides a great nutrition insurance policy against deficiencies, but the consumption of a proper and balanced diet is much more critical. Choose a diet rich in fruits, vegetables, whole grains, walnuts, healthy oils and low in red meat and unhealthy fats always in accordance with the Mediterranean Diet Pyramid guidelines.
Select a daily multivitamin. A daily multivitamin is an easy way to ensure proper nutrition. We consume one a day.
We consider our needs for vitamin D. In addition to the benefits to bone health, there is more and more evidence that taking some extra vitamin D can help reduce the risk of colon and breast cancer. Target is to take 2,000 IU of vitamin D per day. It is thought that additional Vitamin D supplementation (i.e. more IU) is needed in cases of inadequacy, but the doctor always decides this.
Avoid overdoses. Generally, we avoid megadose of vitamins and mega-fortified foods. Higher doses of vitamin E may lead to the prevention of heart disease, but usually, a recommended amount in a multivitamin is enough to have health benefits. A multivitamin also has a daily value of folic acid, so fortified foods containing high amounts of folic acid should be avoided. Vitamin D is an exception, as many people need more than the recommended doses.
Avoid super supplements. Don’t be affected by a variety of health claims from health supplements advertised on television and on the internet. Do a little bit of research before to be confident about the products you will trust.
The Nutrition Source. What Should I eat. Vitamins. Harvard T.H.Chan http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vitamins/
: One a day Multivitamin