Over 50% of Americans take a multivitamin or some sort of vitamin supplement daily. Research has given us conflicting answers on whether vitamins are beneficial. This article talks about who may benefit most from taking vitamin supplements.
What benefits can you expect from a multivitamin?
Years ago, there was research that led us to believe taking multivitamins helped us live longer by preventing heart disease and some cancers. However, more recently, researchers have found that we probably cannot count on vitamins to help us live longer. We do know that there are many health problems and symptoms that can result from not having enough of the various vitamins and minerals we need. If we have a specific vitamin that we are low in, we can fix that by replacing the missing vitamin or mineral. Taking a multivitamin can be considered sort of an “insurance policy” to make sure we get the right balance needed to avoid those symptoms can help us feel better. It is important to remember though, that vitamin supplements are not a replacement for a healthy diet and lifestyle.
Does everyone need a vitamin supplement?
Ideally, the best way to get the vitamins and minerals you need is from following a healthy diet. That includes a variety of fruits, vegetables, beans and lean proteins. It is very possible to get the nutrients you need from your food. If you are getting all of those nutrients, there would be no need for a supplement. Unfortunately, many of us do not include enough of the right foods in our diet, or we may find ourselves lacking in variety. We may get plenty of exposure to some vitamins, but not enough of others.
Can getting too much can cause harm?
There are two categories of vitamins: Fat soluble vitamins and water soluble vitamins. We can get too much of the fat soluble vitamins, because they can collect in our fat tissues. Examples are Vitamins A, D, E, & K. One study found that too much vitamin E seems to increase your heart risks. Most other vitamins are what we call “water soluble”. Generally our body does not store these vitamins, so we just take what we need from our diet (or supplements), and get rid of the extra through our urine. Even water soluble vitamins can cause problems though if we take too much, as our body tries to get rid of the excess. For example, too much Vitamin C or Calcium puts some people at risk of kidney stones. The old saying “too much of a good thing can be a bad thing” is very true with vitamins. The best way to avoid problems if you take a supplement is to stick with a multivitamin that has Recommended Daily Allowance at or below 100%. Read labels and avoid mega vitamins that are way outside of these guidelines.
Bremo Pharmacy has a Free Multivitamin Program!
One of Bremo Pharmacy’s core values is our strong belief that prevention is the first step towards good health. We do have a free multivitamin program available. Included in the program is a selected children’s chewable, and adult multivitamin, or a prenatal vitamin. Since multivitamins aren’t for everyone, in order to be eligible we do require a doctor’s order. If your doctor agrees that one of the three multivitamin options is a good choice for you, we will provide a 30 day supply, on an ongoing basis to those who participate. We can help facilitate the process of contacting your doctor to see if the program is for you.
Are there any individuals who would benefit more than others from a multivitamin?
Seniors already tend to produce less acid in their stomachs, so it is harder for them to get the nutrients they need from their diet. Also sometimes as we get older, our appetite is less. Another important group are women of child bearing years, especially 
during pregnancy. It is important to already have the nutrients you need on board even before becoming pregnant, because of those very early development stages. This is why a good multivitamin is recommended for most women of child bearing years, even before they are thinking about pregnancy. We already mentioned people who do not have a good diet, such as young children or even adults who picky eaters & may not be getting enough variety in their diets. Another very important group is people who take certain medications. Some medications deplete certain vitamins over time, and can have side effects that are relieved or avoided by taking the right supplement.
What medications put you at risk for nutrient depletion & what supplements can help?
- Acid Reflux/Indigestion medications change the pH in your stomach. This makes it harder to absorb a variety of important vitamins and minerals. Examples include Nexium, Prilosec, antacids, Zantac, and Pepcid. People should only take these medications routinely if truly needed. If you do need to take them routinely, a multivitamin supplement is a good idea.
- Diabetes Medications, like metformin, deplete Vitamin B12 which can cause lack of energy. It can also deplete CoQ10 (leading to muscle pain and weakness), and folic acid (leading to low energy and mood changes, such as irritability) A good multivitamin choice is Solutions Rx Diabetes Support.
- Cholesterol Lowering Medications, such as Lipitor or Crestor, deplete CoQ10. This can lead to muscle pain and weakness. Since muscle pain is also a side effect of this type of medication, many do not realize their problem may be from a nutrient depletion that can be fixed. A good multivitamin choice is Statinzyme or Solutions Rx Cholesterol Support.
- Fluid Pills, such as furosemide or hydrochlorothiazide, deplete important minerals like potassium, magnesium and zinc. Low potassium can cause muscle cramps & heart rhythm disturbances. Low magnesium can also cause muscle cramps, along with weakness and confusion. Low zinc levels affect your ability to concentrate, your immune system, and can cause diarrhea. Diuretics can also deplete the B vitamins, which can affect energy levels.
- Hormone Replacement Therapy and Birth Control Pills – Hormone therapy can deplete Vitamin B6, B12, folic acid and magnesium. Lack of B vitamins may reduce our energy levels. Depleted folic acid may cause low energy and irritability. Low magnesium can also cause muscle cramps, along with weakness and confusion.
- Antibiotics can disrupt the natural bacteria that lives in our digestive system, which can cause diarrhea. Probiotics help replace that flora. Take as a supplement, or eat yogurt with “live cultures” while taking the antibiotic.
