Are Multi-Vitamins Really Good For You?
Multivitamins may hurt more than they help.
A month ago I visited my doctor for my annual physical. I felt fine and a blood test was ordered as usual. The next morning, my doctor called advising my test showed elevated liver enzymes prompting a slight level of concern. He asked if I drink alcohol or take aspirin regularly, which I don’t. Then he asked the unexpected if I take vitamin supplements.
“Who doesn’t”? I thought to myself. Upon advising I take Centrum and fish oil, he said to stop taking them and get another blood test in a month.
1. Who Should Take a Multi-vitamin?
The Cleveland Clinic advises only those with a nutritional deficiency should consider a multi-vitamin after discussing it with their doctor. In this fast-paced society, we are told we can get all the nutrition we need in a capsule. But it may not be that easy-or safe. Some people believe supplements can compensate for a poor diet or improve health but that isn’t necessarily true. While some studies have shown multivitamins to be linked to a reduced risk of cancer and heart disease, the evidence is not conclusive.
2. Considerations
The U.S. Food and Drug Administration (FDA) does not review dietary supplements for safety or effectiveness. That responsibility lies with the companies that make them. As a result, a multi-vitamin could have higher or lower levels of nutrients than the label states. Furthermore, some supplements may interact with medications so it’s advisable to consult your doctor prior to starting a supplement regimen.
3. Side Effects
Some possible common side effects may include constipation, diarrhea, and an upset stomach. These are usually mild and temporary. Personally, I did have a minor upset stomach when I first took Centrum but my tummy was back to normal in a couple of days.
More serious side effects, although rare, may include headaches, nosebleeds, and gout. One way to minimize serious side effects is to be mindful of taking multi-vitamins with other supplements and ensuring your diet is not overly heavy in the number of nutrients present in your multi-vitamin. I love to eat a lot of sweet potatoes, a good source of Vitamin A, so I needed to cut back to avoid Vitamin A buildup when I started taking Centrum.
4. Alternative
Make your own meals. Research has shown the vitamins and minerals found in whole foods are superior to those in a pill. Avoid boxed, canned, and processed foods where possible and enjoy vegetables raw or lightly steamed to avoid destroying nutrients (which may occur when boiling).
You can also pair foods with each other to enhance nutrient absorption. Amy Gorin, a registered dietician, recommends eating cooked tomatoes with olive oil. This increases the body’s absorption of lycopene, an antioxidant that may help prevent prostate cancer.
I’m sure you’re wondering what happened with my blood test. Thankfully, after a month of laying off the supplements, my liver enzyme levels went back to normal. I made no other changes to my diet or exercise regimen during this time so I believe it had something to do with the way my body processed the Centrum and fish oil.
I’m not saying multi-vitamins are bad or useless. But rather than reaching for that bottle of nutritional supplements, next time I’ll be grabbing that stalk of broccoli and carrots instead.
