The
Role of Vitamins in Nutrition
The role of Vitamins in Nutrition
By: Dr. George Obikoya
There is increasing awareness that we need vitamins
to promote and enhance our health and well-being. Our environment
has undergone and continues to undergo such tremendous changes that
it is common knowledge that we cannot rely on the food we eat alone
for our nutritional needs.
Congress defined the term "dietary supplement" in the
Dietary Supplement Health and Education Act (DSHEA) of 1994 as a
product taken by mouth that contains a "dietary ingredient"
intended to supplement the diet. The "dietary ingredients"
in these products may include; vitamins, minerals, herbs or other
botanicals, amino acids, and substances such as enzymes, organ tissues,
glandulars, and metabolites.
Dietary supplements can also be extracts or concentrates and can
come in many forms. The two most common forms of supplements are
liquid and pill forms, with liquids absorbing 5 times better than
pill forms.
Whatever their form may be, DSHEA places dietary supplements in
a special category under the general umbrella of "foods,"
not drugs, and requires that every supplement be labeled a dietary
supplement. Historically in the United States, the most prevalent
type of dietary supplement was a multivitamin/mineral tablet or
capsule that was available in pharmacies by prescription or "over
the counter." Supplements containing strictly herbal preparations
were less widely available.
Currently in the United States, a wide array of supplement products
are available and they include vitamin, mineral, other nutrients,
and botanical supplements as well as ingredients and extracts of
animal and plant origin. Scientists use several approaches to evaluate
dietary supplements for their potential health benefits and safety
risks, including their history of use and laboratory studies using
cell or animal models.
Studies involving people (individual case reports, observational
studies, and clinical trials) can provide information that is relevant
to how dietary supplements are used. Researchers may conduct a systematic
review to summarize and evaluate a group of clinical trials that
meet certain criteria. A meta-analysis is a review that includes
a statistical analysis of data combined from many studies.
By the way, manufacturers and distributors do not need FDA approval
to sell their dietary supplements. This means that FDA does not
keep a list of manufacturers, distributors or the dietary supplement
products they sell. If you want more detailed information than the
label tells you about a specific product, you may contact the manufacturer
of that brand directly. The name and address of the manufacturer
or distributor can be found on the label of the dietary supplement.
So how do these dietary supplements help improve our nutrition?
A few examples are;
Low calcium intake is one risk factor for osteoporosis, a condition
of lowered bone mass, or density. Lifelong adequate calcium intake
helps maintain bone health by increasing as much as genetically
possible the amount of bone formed in the teens and early adult
life and by helping to slow the rate of bone loss that occurs later
in life. Calcium supplements will help us achieve this goal although
a daily intake over 2,000 mg offers no added known benefit to bone
health.
Diets low in fat and rich in fruits and vegetables
may reduce the risk of some cancers. Fruits and vegetables are low-fat
foods and may contain fiber or vitamin A (as beta-carotene) and
vitamin C. All the vitamins and minerals you need can be found in
a high-quality liquid multivitamin.
Defects of the neural tube (a structure that develops into the brain
and spinal cord) occur within the first six weeks after conception,
often before the pregnancy is known. The U.S. Public Health Service
recommends that all women of childbearing age in the United States
consume 0.4 mg (400 mcg) of folic acid daily to reduce their risk
of having a baby affected with spina bifida or other neural tube
defects.
Even if you eat a wide variety of foods, how can you be sure that
you are getting all the vitamins, minerals, and other nutrients
you need as you get older? If you are over 50, your nutritional
needs may change. Informed food choices are the first place to start,
making sure you get a variety of foods while watching your calorie
intake. Supplements and fortified foods may also help you get appropriate
amounts of nutrients. To help you make informed decisions, talk
to your doctor and/or registered dietitian. They can work together
with you to determine if your intake of a specific nutrient might
be too low or too high and then decide how you can achieve a balance
between the foods and nutrients you personally need.
Certain vitamins such as vitamins C and E are noted for their potent
antioxidant effects, an ability to rid us of free radicals that
have been implicated in causing a variety of ailments ranging from
heart diseases to cancers. It is clearly to wise to supplement your
diet with such antioxidants.
There is, however, a need to be aware of some of the downside of
these very valuable compounds. For example, taking a combination
of supplements, using these products together with medications (whether
prescription or over-the-counter), or substituting them in place
of medicines your doctor prescribes could lead to harmful, even
life-threatening results. Be alert to any advisories about these
products.
Coumadin (a prescription medicine), ginkgo biloba (an herbal supplement),
aspirin (an over-the-counter drug), and vitamin E (a vitamin supplement)
can each thin the blood. Taking any of these products alone or together
can increase the potential for internal bleeding or stroke. Another
example is St. John's wort that may reduce the effectiveness of
prescription drugs for heart disease, depression, seizures, certain
cancers, or HIV.
A good multivitamin is the foundation of health
and nutrition. Take a look at our scientific reviews of many of
the popular brands for factors such as ingredients, areas of improvement,
quality level, and overall value. If you are looking for a high
quality liquid multivitamin, we suggest that you take a look at
the Multivitamin
Product Comparisons.
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