The Truth About Vitamins

By Tim Butler, R.D., Chief Science Officer at FitNatic

There have been some negative headlines concerning multivitamins in recent years and, of course, I want to clear it up.

Multivitamins have been used as a micro-nutrient insurance policy since the Flintstones. I can remember chewing on those strange tasting candies as kid. In fact, I recall looking forward to them. Maybe I thought I could lift a Brontosaurus over my head like Fred did in the cartoons.

Anyway, the benefit of taking a multiple vitamin has come under fire within the last five years. The results of studies concerning multivitamins and diseases have been largely lackluster. Some studies show benefit, some deficit and some no change. A few large correlational studies have shown a link between multivitamins and an increase in risk for certain cancers. Also, “Daily multivitamin use does not lower the chance of developing cardiovascular disease in men”, according to a study by Brigham and Women’s Hospital (a similar report from the same researchers announced that taking a multivitamin each day lowers a male’s risk of cancer by 8 percent).

Funny enough, it’s the negative headlines that make the news. You won’t see an article titled “New research shows exercise beneficial to humans” or “Scientists prove broccoli is good for you”. No, this is stuff we already know is true. Sensational headlines attract a reader’s attention and unfortunately, assist a reader in developing misguided perceptions.

Let’s move right past the limitations of these studies and move right toward the facts.

NHANES — National Health and Nutrition Education Survey (NCHS/CDC)

• 93 percent of Americans do not meet the minimum recommendations for vitamins D + E
• 61 percent don’t get enough Magnesium, 50 percent lack enough vitamin A and calcium
• 43 percent don’t get enough vitamin C

2005 NORA Study — National Osteoporosis Risk Assessment

• Studied 200,000 post-menopausal Americans across 34 states
• 67 percent had vitamin D levels below optimal

PHS II — Physicians Health Study 2

• Longest clinical trial on multivitamins
• Found a total reduction in cancer and cataracts
• Study shows if every adult took a multivitamin “it could prevent up to 130,000 cases of cancer each year”

Vitamins and minerals are essential to maintain normal cell function, metabolism, growth and development through their roles as cofactors in hundreds of enzymatic reactions and biological processes. They are not meant to prevent or treat chronic disease. They are meant to fill nutritional gaps in our diet.

It is clear through these studies and surveys that the average American diet is deficient in some major vitamins and minerals. The processes that lead to cancer and other diseases are complex and multi-factorial. To isolate a supplement or a specific vitamin as causational (cause of) vs. correlational (linked to) in terms of cancer or disease is extremely difficult. Even with a well-designed study, the number of confounding factors and limitless variables can be too much to calculate. Make sure to get your nutrition advice from a registered Dietitian.