Children are often reminded to “eat their vegetables” and “drink their milk.” Now, “take your vitamins” has found its way into dinnertime conversation. Many of us are too busy to ensure that we obtain adequate daily amounts of vitamins and minerals. Taking a multivitamin supplement is a convenient option, but is it necessary? Are there any vitamins that we can’t get from food sources?
There are essential vitamins that the body cannot biosynthesize, but needs for normal function. These include vitamin A, the vitamin B family, C, D, E, and K. Vitamins B and C are water-soluble, as the body excretes any excess amounts. Vitamins A, D, E, and K are fat-soluble and stored in the liver, so daily consumption of these nutrients is not necessary. All of these vitamins can be found in food sources, with the exception of vitamin D. Many dairy products have been fortified with vitamin D to account for this discrepancy.
Society relies heavily on processed foods, so it’s easy to fall short on essential nutrients when we don’t have enough dietary variety. Research suggests vitamin deficiencies can lead to an increased risk of cancer, osteoporosis, and cardiovascular disease. Multivitamins have become a commonplace remedy for a diet lacking in proper nutrients. Many medical professionals suggest taking a blood test and consulting a doctor before starting any supplement program. People who require multivitamins are the elderly, people with poor diets, and pregnant women or those trying to get pregnant. The list also includes the lactose intolerant, or those with any other condition affecting nutrient absorption, vegetarians (usually only a B12 supplement is needed), people who excessively smoke or drink, and those who are dieting, therefore compromising their food intake.
Different multivitamins contain varying amounts of nutrients. Some have mega-doses up to 400 per cent above the recommended daily value. It is important to note that both food intake and supplements contribute to overall nutrient-levels, and that overdose is always a danger with supplementation. Since water-soluble vitamins are excreted from the body, they don’t pose a serious issue. However, high doses of fat-soluble vitamins are potentially dangerous and can cause severe illness or organ damage. Many fat-soluble vitamins act as ligands for transcription factors. Any excess has the potential to result in unfavourable transcription of certain genes.
So, are multivitamins necessary? Ultimately, a medical professional should be consulted to help reach any conclusions. It’s also important to remember that a multivitamin can never take the place of a wholesome, varied diet. Using Canada’s Food Guide as an outline for healthy, nutrient-rich food choices would definitely put you on the right track.
