The Benefits and Risks of Vitamin Mineral Supplements

Taking multi-vitamins mineral supplement is on the increase.  People who pop vitamins do so for different reasons.  Listed below are some of the several reasons why we take supplements: nutritional cover, weight loss plan, busy executive, jump start metabolism, anti-stress, and immune system build-up. Let's explore each of the reasons more closely.  You may be in for a surprise.

Nutritional cover

It’s a well-balanced diet that ensures you and your family get the nutrients needed for good health.  However, some nutritionists have argued that even with the best selection of foods, preservation and method of cooking tend to rob food of essential vitamins and minerals.  If this is the case, a multi-vitamin taken once in a while to balance food nutrients may not be totally out of place.  However, if vitamins supplements are deliberately taken to substitute food, then that is bad.  For instance, if your diet already includes fruits, vegetables, dairy, grains, and good protein, your intake of nutrients is already optimal. Then again our daily requirements is individual based.  It takes many weeks or months for any vitamin-mineral deficiencies to occur.  If you are in doubt, check with your dietician or doctor.

Weight loss plan

It’s a tall order to replace all the goodness of natural food with synthetic replacements, particularly if you’re either on one meal a day, on meal replacements, or following calorie counted recipes that allows 1500 calories a day.  In any of such situation, it will be difficult to get enough of certain nutrients such as iron and calcium.  Careful menu planning is a must.  If you're overweight or obese and need to lose weight for health reasons, or if your method is to skip meals or to go on a strict calorie diet, you may check with your dietician, pharmacist, or doctor who may recommend a multi-vitamin replacement. 

Overworked Executive

Many executives in this category know the stress of endless meetings, which means over consumption of biscuits, snacks, cups of milky sweet tea and coffee or cold soft drinks.  If you are lucky to grab lunch, it’s a roller coaster; snacks on the go, or hotels’ tempting buffets.  If you work late, it's the same vicious circle of eating.  However, this is still not an excuse to lose control of what goes into your mouth.  As a matter of fact, because of your heavy stressful schedule – and the pressure of meeting target – you need a balanced diet more than anyone to help you keep symptoms of stress in check.  How? Eat a proper breakfast in the morning before setting out, or take a wrapped nutritious sandwich.

During meetings, stay away from the biscuits or, if you must, take wheat crackers.  If you take endless cups of coffee to help you stay alert, take it with little milk or black without sugar. Same goes for tea.  If you’re in a chilled environment and must take something hot to keep warm, sip hot black tea or water. Eat a light lunch or go without if you’re not hungry. But remember to keep yourself hydrated with plenty of water – no alcohol and less of sweetened fruit drinks.  When you finally get home, and haven't had the time to eat lunch or dinner outside, this is the time to relax to a proper cooked balanced meal

Jump start metabolism

There are two proven energy boosters: nutritious diet and regular physical activity.  Energy comes from the calories in the food you eat.  For instance you know the kind of energy you get from eating a bowl of corn gruel, porridge, bread, a piece of banana or a piece of fruit.  This is because the vitamins in food help to convert food into energy but they don’t supply energy by themselves.  Why not try a daily walk to recharge tired muscles, while strengthening your heart and lungs in the process?

Anti-Stress

Many people either over-eat or under-eat when they’re under emotional stress.  If you’re burnt out, pay close attention to what you eat.  Eating well can give you the power you need to cope with the stress of daily living.  Your body may require more of some vitamins and minerals during times of physical stress, such as after a surgical operation or during a severe infection.  You don’t need extra vitamins when you’re under emotional stress.  A good physical work out will get you out of blues.

Immune system build-up

Studies on the role of vitamins and minerals in the prevention and treatment of colds and other diseases show that vitamin C doesn’t prevent or cure the common cold, but may reduce the severity of cold symptoms in some people. It’s unwise to think because you’re on vitamins cover, drinking unclean water will not make you sick.  Using supplements as drugs to prevent or cure diseases is not recommended.  Eating the right food in the right quantities and from the Food Pyramid will keep you healthy and strong. And even when you fall ill – which can happen sometimes – you’re sure to get back on track quickly

So who really needs vitamins and minerals supplements?

Women

·         Women who have very heavy period may need extra iron to prevent anaemia.

·         Pregnant women take a multivitamin supplement that includes iron and folic acid.

Children

·         Breast-fed infants may need vitamin D while they’re being exclusively breast fed. Babies on commercial infant formula don’t need extra vitamins as the formula is already fortified with essential nutrients.

·         If the drinking water is low in fluoride, fluoride may be recommended.  Get your dentist’s advice.

People with restricted food intake

·         People with food allergies, food intolerance or poor appetites may need vitamin and mineral supplements.

·         Senior citizens who are housebound or in hospital need vitamin D if they're not getting milk products.

People on special medication

·         Certain medicines such as laxatives, some antibiotics, and aspirin can interact with some vitamins and minerals.  Check with a pharmacist or dietician.

Medical Conditions

·         People recovering from surgery or who have long term illnesses may need a supplement.

Vitamin Supplement Buying Tips

Your best source of nutrients is food and the big plus is the pleasure you get from a delicious meal, rather than chewing bland, bitter capsules or tablets.  However, if you or someone in your family belongs to any of the groups listed above who need extra supplements, here are some buying tips:

1. Buyer Beware: Use brands which are reasonably priced.  Being expensive doesn’t mean better.

2. Read Labels: Check the expiry date is still intact, which means it hasn't passed the sell by date. Multivitamin-mineral supplements should include only the following: Vitamins A, D, E, E, B12, and B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B6 (Pyridoxine), and Folic Acid.  Minerals: Calcium, Phosphorus, Magnesium, Iron, Iodine, and Zinc

3. More is Not Better: Vitamin A, vitamin D, Iron, Zinc and Selenium are particularly toxic in high doses.  Large amounts of vitamin B6 and fluoride have harmful side effects

4. Natural or Synthetic: Your body cannot tell the difference between vitamins from natural sources or synthesised.

Keep Supplements Away From Children

Children’s vitamins may look like candy to a child.  Most of these vitamins are fruit flavoured and sweetened, so the tendency is for children to ask for more.  So keep away in your cabinet where they can't get at it.

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