Vitamin Information Center

Centers for Disease Control
and Prevention (CDC)
Definition
The Centers for Disease Control and Prevention (CDC)
was founded 60 years ago to help control malaria.
Today it is the leading U.S. government agency of the
Department of Health and Human Services for protecting
the health and safety of the people of the U.S.,
with the following vision for the 21st century: “Healthy
People in a Healthy World – Through Prevention”.
The CDC focuses national attention on prevention and
control of infectious and chronic diseases, disabilities,
injuries, and environmental health threats. It is headquartered
in Atlanta, Georgia.

Cardiovascular Diseases
Definition
Cardiovascular disease is the general term for several
chronic diseases concerning the heart and circulatory
system. The major cardiovascular diseases (CVD)
are coronary (or ischemic) heart disease (heart attack),
cerebrovascular disease (stroke), hypertension (high
blood pressure), heart failure and rheumatic heart disease.
According to the WHO, CVD made up almost 17
million (19%) of total global deaths of which around
80% occurred in low and middle-income countries. It is
expected that CVD will be the leading cause of death
in developing countries by 2010. Several risk factors
exist for CVD which can be categorized in unmodifiable
factors (e. g. male, gender and heredity) and modifiable
factors (e. g. cigarette smoking, high blood pressure,
high blood cholesterol levels, physical inactivity,
diabetes and obesity). It is estimated that more than
50% of the deaths and disabilities from heart disease
and stroke could be avoided with effective prevention
efforts targeted at reducing the modifiable risk factors.

Hippocrates wisely stated back in 400 BC, “Let food be your medicine and medicine
be your food.” Modern research has validated this doctrine. Today we know that what
we eat is a major determinant of health, and that food provides both nutritive and
healing properties.
Functional foods, as defi ned by the International Food Information Council, are
“foods or dietary components that may provide a health benefi t beyond basic nutrition.”
In other words, these foods provide more than just vitamins and minerals; they
contain compounds that have benefi cial actions in the body and can reduce the risk of
chronic disease. These are foods that you want to include more of in your daily diet.
Below are some examples of functional foods and their associated health benefi ts.
• Apples provide both soluble and insoluble fi bre (one medium apple with skin provides
about 3 g of fi bre). Apple skins are a major food source of a type of fl avonoid
called quercetin, which is a potent antioxidant that helps protect against heart disease
and cancer. These fl avonoids, along with vitamin C, give apples immune- bolstering
properties. Phenolic compounds found in apple skins provide protection against
many chronic diseases and have recently been found to provide UVB sun protection.
So there is a lot of truth to the saying, “An apple a day keeps the doctor away.” Fuji
apples have the highest concentration of phenolic and fl avonoid compounds, but Red
Delicious apples are also quite high.
• Berries, cherries, and red grapes contain plant pigments called anthocyanidins, which
give these fruits their radiant red and purple colour. Anthocyanidins have antioxidant
properties, preventing free radical damage and reducing the risk of chronic disease.
These compounds are also important for proper brain and blood vessel function.
• Broccoli contains sulphoraphane and indole-3 carbinol, antioxidants that neutralize
free radicals, enhance detoxifi cation, and may reduce the risk of cancer. These
compounds are found in other cruciferous vegetables, such as kale, caulifl ower, and
cabbage. Try to have a serving of these foods every day.

• Carrots are an excellent source of many antioxidant compounds, particularly
beta-carotene, which is part of the carotenoids. Carotenoids help protect against
cardiovascular disease, cancer, macular degeneration, and cataracts, and they
also promote good night vision. New research is looking at the effects of another
phytonutrient in carrots, called falcarinol, and its ability to reduce the risk of colon
cancer. To get the maximum amount of nutrients from carrots, eat them raw or
lightly steamed.
• Chocolate and cocoa provide various fl avonoids that provide antioxidant benefi ts
for the heart and other organs. Dark chocolate contains more antioxidants and
less fat than milk chocolate. Look for products that contain 70 percent or more
cocoa.
• Citrus fruits contain fl avanones (a type of fl avonoid), antioxidants that reduce
free radicals, prevent cellular damage, and boost defences against viral infections.
Oranges, grapefruit, lemons, and limes offer a wide range of nutrients (vitamin C,
folate, and fi bre).
• Collard greens and kale contain plant pigments called lutein and zeaxanthin, which
are important for eye health and can reduce the risk of macular degeneration (agerelated
blindness). Supplements of lutein have been shown to improve vision in
those with macular degeneration and prevent disease progression. One to two servings
of kale or collard greens per week provide the recommended amount of lutein
and zeaxanthin. Other food sources include spinach, broccoli, and leeks, but they
contain a lesser amount.
• Cranberries contain proanthocyanidins, which have been shown to reduce the risk
of urinary tract infections. Preliminary research also shows that these compounds
may help lower cholesterol, improve gum health, prevent ulcers, and prevent brain
damage after a stroke. The bladder benefi ts are seen with one to two glasses of juice
daily. Look for pure cranberry juice or low-sugar juice cocktail.
• Fish and fi sh oils contain omega-3 fatty acids (EPA and DHA), which have been
found to reduce risk of coronary heart disease. Specifi cally, they reduce triglycerides,
increase HDL (good cholesterol), reduce infl ammation, prevent clotting, and
reduce blood pressure. They are also known to be benefi cial for vision and brain
health. Choose wild (not farmed) fi sh.
GET YOUR OMEGA-3S
The recommended intake of fi sh oils for heart health is 1–3 g daily from supplements or
one to two servings of fi sh per week. Sadly, our fi sh supply is contaminated with PCBs,
dioxins, and pesticides, which increase the risk of cancer. Farmed fi sh, especially salmon,
contains the highest amount of toxins. Health authorities recommend consuming

no more than six meals per year of farmed salmon. Wild Pacifi c salmon has fewer toxins
and can be eaten once or twice a month. You can also get your omega-3s through a
fi sh oil supplement. Look for a quality product that is tested for purity and provides at
least DHA and EPA.
• Flaxseed provides lignans, plant compounds with antioxidant activity that may
protect against heart disease and some cancers. (It lowers LDL cholesterol, total
cholesterol, and triglycerides.) Flaxseed is a good source of dietary fi bre (14 g of
fi bre per 50 g serving) and is thus used to relieve constipation and to treat ulcerative
colitis and irritable bowel syndrome. Flaxseed also contains benefi cial omega-3
fatty acids. To obtain all the benefi ts, eat the milled fl axseed or get whole seeds
and crush them in a food processor or coffee grinder. Take 15 mL (1 tbsp) once or
twice daily. Store milled seeds in the refrigerator or freezer in an opaque, airtight
container; they will be stable for 90 days.
• Garlic contains sulphur compounds, which offer a number of health benefi ts. Studies
have shown that garlic mildly reduces cholesterol, reduces LDL oxidation (atherosclerosis),
prevents blood clotting, and fi ghts cancer. It also possesses anti-infl ammatory,
antibacterial, and antiviral effects. Studies have found benefi ts with as little as 900
mg of garlic per day, which is approximately equivalent to one clove.
• Ginger has a long history of use for relieving stomach problems. Clinical studies have
validated its benefi ts for preventing the symptoms of motion sickness (especially
seasickness) and in the treatment of nausea and vomiting associated with pregnancy.
The active compounds in ginger, called gingerols, have potent anti-infl ammatory
effects, making it helpful in the treatment of arthritis and other infl ammatory conditions.
New research suggests that ginger may also help fi ght cancer. Choose fresh
ginger over the dry (powder) form to maximize intake of the active compounds.
• Green tea is rich in catechins (a type of fl avonoid) called epigallocatechin gallate
(EGCG). This compound has been found to reduce the risk of certain cancers,
reduce the size of existing tumours, and inhibit tumour growth. It also supports
heart function by lowering blood pressure and reducing the risk of fatal
heart attacks. EGCG also supports nerve function and may benefi t Parkinson’s
and Alzheimer’s disease. Recently EGCG has been found to reduce body fat and
improve metabolism. Most studies evaluating the health benefi ts of green tea involved
drinking 750–2,500 mL daily. Black tea, white tea, Oolong tea, and other
teas derived from the plant Camellia sinesis may offer similar health benefi ts but
are not as widely researched.
• Oat bran contains a soluble fi bre called beta-glucan, which has been shown to
lower cholesterol and reduce the risk of heart disease. Studies have found that 3 g
of beta-glucan daily can reduce total cholesterol by an average of 5 percent. This

amount can be found in approximately 60 g of oatmeal or 40 g of oat bran. Other
good forms of soluble fi bre are psyllium, apples, and beans.
• Onions contain a variety of nutrients, such as vitamin C and chromium. Powerful
sulphur compounds in onions are responsible for their pungent odour and for many
of their health benefi ts. They can help reduce blood sugar, cholesterol, and blood
pressure. Onions provide a concentrated source of the fl avonoid quercitin, which
helps reduce infl ammation and may halt the growth of cancer. Cooking meats with
onions may help reduce the amount of carcinogens produced when meat is cooked
at high heat. There are many varieties of onions. In general, the more pungent an
onion, the more active compounds and health benefi ts it has.
• Soybeans contain isofl avones (daidzein and genistein), which help reduce cholesterol
levels, fi ght cancer, increase bone density, and reduce menopausal symptoms.
Research suggests that consuming 25 g of soy protein daily can provide a signifi cant
cholesterol-lowering effect. Aside from soybeans and tofu, you can get the benefi ts
of soy protein by eating soy nuts, soy milk, soy yogurt, and bars and shakes containing
soy protein.
• Tomatoes contain an antioxidant called lycopene, which has been found to reduce
the risk of prostate and colon cancer, support prostate health, reduce blood clotting
and infl ammation, and reduce heart attack risk. Most studies found health benefi ts
with an intake of 8–10 mg daily. Lycopene is also present in tomato sauce, tomato
paste, and ketchup, which contain a higher amount of lycopene than fresh tomatoes.
To obtain 10 mg of lycopene, you would have to eat about 10–15 raw tomatoes,
60 mL (2 oz.) of ketchup, or 20 mL (4 tsp) of tomato paste. Lycopene is also found
in papaya, strawberries, watermelon, guava, and pink grapefruit.
• Yogurt contains active bacteria cultures known as probiotics or friendly bacteria,
which improve gastrointestinal health (digestion and elimination) and immune
function. These active cultures also help digest the naturally occurring sugar (lactose)
in dairy products that causes bloating and diarrhea in some people. Avoid
the “diet” or “light” yogurts, since they are sweetened with aspartame, a chemical
whose safety in food is questionable. The amount of probiotics in yogurt varies
with brand and storage. For this reason those looking for the consistent benefi ts of
probiotics often opt for supplements.
Many compounds found in functional foods are available in supplement form.
Supplements often provide a standardized amount of the active compounds, they are
easy to take, and are a great way to complement the diet.
The health benefi ts make functional foods worthy of inclusion in your daily diet.
Try to have a few each day. Look for organic products to reduce your exposure to
harmful pesticides.

The evidence that points unerringly to a link between vitamin D and Scotland’s health statistics can be traced back to a journey undertaken in 1977 by two young Americans, Frank and Cedric Garland, who were studying cancer.

They regularly drove their white Ford Mustang from San Diego, California, to Johns Hopkins Medical School on the east coast, noticing the dramatic change in weather from sunshine to snow. When they saw a map showing that bowel cancer was much more common in the northeast of the United States than it is in the south and west, they immediately understood that sunshine might provide the explanation.

“Everyone else was thinking it must be something that people ate, like the amount of fibre or meat burnt on the barbecue,” said Frank Garland. “We were alert to the difference in climate because we had direct experience of it.”

The Garland brothers went on to show with scientific rigour that bowel cancer is linked to sun exposure. Later they showed that breast and ovarian cancers are also less frequent in sunny regions. At the time, their observations were too simple for doctors and scientists, dazzled by DNA and other modern wonders, to pay much attention. So it was 25 years before their discovery was taken seriously outside a small circle. Now this simple idea is crashing through medical research and bringing a revolution in thinking about the cause of chronic disease.
When bare skin is exposed to the sun it produces vitamin D, which, as doctors have known for many years, is essential for growth of strong bones. But in the past ten years it has become increasingly clear that vitamin D also protects us from a range of chronic diseases, including cancer.

By 2005 the Garlands were able to point to 63 studies that suggested increasing people’s vitamin D levels could reduce the risk of cancer at low cost with few or no adverse effects. According to Bill Grant, a former Nasa scientist turned vitamin D expert, 20,000 cancer deaths a year could be prevented in Britain if we received as much sun as the average American - more if we lived in Florida.

Vitamin D also protects us from heart disease of various kinds, raised blood pressure, stroke and several immune system diseases, including multiple sclerosis, inflammatory bowel disease, rheumatoid arthritis and diabetes. Even sporting fitness and strength may fall off in winter when vitamin D levels are low. Vitamin D is active on almost every tissue of the body, affecting 2,000 different genes.

I have often driven along a route in the Borders that tells a story similar to that of the Garland brothers. The route goes westward from Durham over the Cheviots and the Border hills to Carlisle and Glasgow. Durham, lying as it does on the east coast, is a small enclave of relatively sunny territory, but as we go west and north into Scotland we often encounter dull skies. The majority of Scotland’s population live in an open lowland corridor where the prevailing westerly wind blows cloud and rain in from the Atlantic, too often blocking out the sun. As a result Glasgow and its environs get about 50 per cent less sun than Durham. In fact, Glasgow gets little more sunshine than regions in the far north beyond the Arctic Circle.

This is an invaluable pointer to the health problems of the Scots. For years, experts have tried to explain why people living on Clydeside have recovered less well from economic deprivation than those on Teesside or Wearside in County Durham, whose lives are otherwise not so different. Poor diet, alcohol, drugs and smoking have all been blamed. But the missing ingredient is vitamin D. A baby born in Scotland starts with a health disadvantage, because vitamin D is vital for growth and development from the womb onwards.

Those babies born in March or April, at the end of the winter when vitamin D levels are lowest, are more likely to suffer later on from juvenile diabetes or multiple sclerosis than babies born at other times. Scotland also has the highest incidence of multiple sclerosis in the world, costing many millions of pounds per year as well as causing misery and suffering.

The problem is too urgent for Scotland to leave to Westminster, which has been presented with the evidence, but has failed to grapple with it. A learned committee known as SACN has already reviewed the evidence without taking action. The official advice to mothers in the UK remains that their babies do not need vitamin D until they are six months old. No explanation has ever been given why this should be so.

Yet evidence from abroad suggests that this approach is wrong. In France, scientists have coined the phrase “the French paradox” to explain why the average life-span is so much longer than that in England. Credit has been given to the Mediterranean diet, but in the end exposure to longer hours of sunlight probably has been more important, because of the vitamin D

it supplies. French doctors, recognising its importance, give pregnant women mega-doses of 100,000 units of vitamin D. In Canada, the national Cancer Society recommends that Canadians take at least 1,000 units of vitamin D per day in winter for cancer prevention, and the same in summer if they get little exposure to sunlight. In Canada, mothers living at high latitudes, equivalent to those in Scotland, are told to take 2,000 units of vitamin D per day, which is enough not only to improve their health, but also to put a nourishing amount into their milk.

With the British Government apparently unwilling to go down this route, Scotland, with a far worse health problem, faces a challenge - but also an opportunity. Recognising the weight of evidence now available on vitamin D, it could act fast to improve the nation’s health by convening a committee of experts with a brief to revise government advice to the public.

It could study the French or Canadian models, and adapt their programmes to Scottish needs. It could cut through the tangle of controversy over the health of sunbathing and tanning salons that are also useful sources of vitamin D. It could recommend the development of foods such as bread, orange juice, milk and cooking oil fortified with vitamin D.

The overall cost would not be great. The Scottish government has the power to provide fast-track licences for vitamin D prescription products from EU countries at minimal cost. Vitamin D itself need cost little more than £10 per person per year. The benefit for Scotland would be to tackle a set of health statistics that not only cost the nation millions of pounds every year, but are a stain on its reputation throughout the civilised world.

Oliver Gillie is a scientist and medical journalist. His new book: Scotland’s Health Deficit: An Explanation and a Plan is published today and is available from www.healthresearchforum.org.uk.

Chronc disease linked to vitiamin D deficiency

Cardiovascular Disease

Insufficient vitamin D is known to be a risk factor in heart disease, strokes and high blood pressure. Only the Finns suffer more cardiovascular illness than the Scots, and Scots’ women have had the highest morality rates for heart disease in Europe since the 1950s.

Raised blood pressure is associated with low sun exposure and insufficient vitamin D. Men with low levels of vitamin D are six times more likely to have raised blood pressure than those with high levels. Women with low vitamin D are 2.67 times more likely to have raised blood pressure. Research has shown blood pressure can be lowered by exposing the body to UV or by taking a Vitamin D supplement. A Finnish study shows people with low Vitamin D are at increased risk of having a stroke.

Cancer

People living in higher latitudes are at increased risk of cancer. Experts agree that the cancer risk is likely to be reduced by increasing the average individual’s exposure to the sun and/or by taking a vitamin D supplement of 1,000 units or more per day. In one study there was a 77per cent reduction in cancer in women in their 60s who took this supplement for four years. In another study, women with the lowest vitamin D were found to have a risk of breast cancer five times higher than women with the highest vitamin D levels. One scientist, William Grant, estimates that 17 cancer types are sensitive to UV light and that cancer deaths could be reduced by 14-19 per cent in the UK if everyone took daily vitamin D supplements.

Multiple Sclerosis

Vitamin D modulates the immune system. MS is more prevalent in Scotland than anywhere else in the world: the figure in England and Wales is typically half that of some parts of Scotland. Evidence linking the disease to lack of sunlight has grown. In Tasmania, a cloudier, temperate region of Australia, it is six times more prevalent than in tropical Queensland. In Canada, three times more women now get MS than men.

Diabetes

While obesity appears to be the prime factor in the growth in juvenile diabetes in Scotland, lack of vitamin D is also implicated. Scotland’s incidence of diabetes is surpassed only by Finland, Sweden and Sardinia. Figures for children in Scotland under 15 show the incidence of the disease at almost double that in England. Studies have shown vitamin D supplements given to children can protect against diabetes. The onset of diabetes follows a seasonal pattern - with the fewest new cases in the summer months - in Scotland, North America, Europe and the Southern Hemisphere. Dr Gillie suggests all pregnant and nursing mothers should receive 2,000 to 4,000 units of vitamin D a day. All Infants and children should take a vitamin supplement.

Rheumatoid Arthritis

Low vitamin D levels have been observed in patients and the prevalence of rheumatoid arthritis in Scotland seems to be the highest anywhere. A low prevalence is found in sunny countries. The disease is twice as common in Pakistani women living in England than those living in Pakistan where the sun is much stronger.

Osteomalacia

Insufficient vitamin D may also cause muscle weakness, pains and body sway. Dark skinned people are particularly vulnerable to such aches. An Edinburgh GP tested 99 of her patients aged 15 to 85, many of whom complained of vague musculo-skeletal symptoms or were housebound. About half were Asian. Only 2 per cent had a satisfactory vitamin D level and almost half were deficient.

Inflammatory bowel disease

Low levels of vitamin D together with weak bones are associated with Crohn’s disease. Scotland is more affected by this disease than almost any country in the world. Only Denmark has more deaths. In Aberdeen, since the late 1950s, the incidence has increased five fold, perhaps reflecting a move away from a traditional fish-rich diet.

Colds and Flu

The sunshine vitamin has a dramatic effect on the immune system that enables it to fight infection. Infections occur most during winter, when vitamin D levels are lowest. Evidence suggests severe colds and flu might be much reduced if Vitamin D was taken by the public.

In Sri Lanka, one of the most misused drugs is vitamins which can be bought over the counter. The majority of Sri Lankan doctors prescribe (unnecessary) vitamins and iron pills to their patients. A large number of healthy normal people especially those living in the urban areas swallow vitamins daily as they believe that daily intake of vitamins helps them to improve quality of their lives, prolong life and prevent certain chronic diseases.

Most of the vitamin pills doctors prescribe to their patients are highly unnecessary and excessive intake of certain vitamins such as vitamin A, vitamin D and vitamin K can give rise to chronic health problems both in adults and in children.

“Because nutrition operates as an infinitely complex biochemical system involving thousands of chemicals and thousands of effects on your health, it makes little or no sense that isolated nutrients taken as supplements can substitute for whole food. Supplements will not lead to lasting health and may cause unforeseen side-effects. The danger of Western diets cannot be overcome by consuming nutrient pills” (T. Colin Campbell and Thomas M. Campbell).

In Sri Lanka, thousands of healthy patients swallow vitamin pills daily. Most of them take multivitamin and B-complex tablets and some of them take iron pills. Most of the vitamins doctors prescribe to their patients are highly unnecessary and self medication with fat-soluble vitamins can be dangerous. The common vitamins doctors prescribe to their patients are multivitamins and vitamin C; multivitamin tablets containing iron can rarely lead to heart disease.

Vitamin A

Vitamin A is prescribed by doctors to patients suffering from vitamin A deficiency which is a rare disease nowadays due to improvement in public health services unlike the days before 1970 when I served in an outstation provincial hospital as a relieving house officer, when I used to see, children with eye complications of vitamin A deficiency in paediatric wards and in the eye clinic. I saw the most number of patients with xeropthalmia when I clerked under (late) Professor C.C. de Silva at Lady Ridgeway Hospital in 1961. I understand from my colleagues that it is not common to see malnourished children with vitamin A deficiencies in the paediatric wards nowadays.

Overdose of vitamin A can cause rough skin, dry hair and raised sedimentation rate (high E.S.R.) and raised alkaline phosphatase. Vitamin A supplements should not be prescribed to females who might become pregnant and those attending antenatal clinics, as high blood levels of vitamin A can cause birth defects. Pregnant mothers should not eat liver and liver sausages which are rich in vitamin A.

Vitamin D

We Sri Lankans are fortunate that we don’t have diseases due to vitamin D deficiency as we get exposed to sunlight. I used to see a fair number of children with rickets when I did paediatric appointments in 1961, but I have never seen any adult cases with vitamin D deficiency (osteomalacca) in Sri Lanka. I saw a few cases of osteomalacia in the Metabolic Unit, Manchester Royal Infirmary when I used to join the Professional Teaching rounds in 1972 at Royal Infirmary. I understand that rickets is rare in Sri Lanka now.

You should never self-medicate with vitamin D tablets as you may get symptoms of vitamin D overdosage which include loss of appetite, lassitude, nausea, vomiting, diarhoea, weight loss, increased urine output, sweating, headache, thirst and giddiness.

Vitamin E

Some women self-medicate with vitamin E as they have a misconception that taking vitamin E capsules and hair lotions containing vitamin E prevent fall of hair. Very often beauticians advise their customers to take vitamin E as far as I am aware vitamin E is not useful for females with loss of hair.

About 30 years ago, doctors used to prescribe vitamin E to heart patients in the belief that vitamin E prevents heart attacks. All the clinical trials done todate have shown that vitamin E does not prevent heart attacks. I frequently prescribe vitamin E to my patients who are on “water tablets” (diuretics) such as Frusemide and spironolactone, for prevention nocturnal cramps.

Vitamin B-Complex

Deficiency of B-Complex vitamins is rare. Out of B vitamins, folic acid is commonly prescribed by obstetricians to pregnant mothers to prevent neural tube defects in the foetus. Folic acid is commonly prescribed by physicians to patients with megaloblastic anaemia (due to folate deficiency). Folic acid is known to prevent carcinoma of breast in females and is commonly prescribed to heart patients to prevent heart attacks although there is no scientific evidence so far to show that routine folic acid intake prevents heart attacks.

Eat a well balanced diet

If you eat a well-balanced diet you don’t have to swallow vitamins. Randomized clinical trials of vitamin supplements have been disappointing including those with vitamin E and beta-carotene and even folic acid for prevention of heart attacks. According to some randomized clinical trials, there are risks with increased doses of beta-carotene.

According to Dean Ornish (best selling author) at least 1000 protective substances are found in certain foods such as fruits, vegetables, whole grains, legumes and soya products and above foods have anti-cancer, anti-aging and anti-heart disease properties. When you eat more healthfully, you are going to look good, feel good, lose weight and gain health. Joy of living is a much better motivation than fear of dying.

Diet and lifestyle changes can be more powerful than drugs. I don’t think the majority of Sri Lankans who swallow multivitamin, vitamin C and iron tablets are deficient in vitamins and iron. For those who take Western diets and for those who take a lot of junk food, and who don’t take sufficient fruits and vegetables and whole grains, it is advisable to take some vitamins such as multivitamin and vitamin C tablets. For patients who are deficient in vitamins, their physicians will prescribe vitamins. When normal healthy people swallow vitamins, you are prone to get side-effects.

Don’t take too much of Iron pills

Taking too much of iron pills and syrups containing iron can cause iron overload. When you take too much of iron your bad cholesterol (LDL) will get oxidized and oxidized LDL is more toxic than unoxidized LDL and will end up in arteries and contribute to development of coronary heart disease (heart attacks).

Females don’t have to worry about iron overload problems during child-bearing period and excess of iron is lost during menstrual cycles. But taking iron pills after menopause is not advisable and may cause iron overload.

You don’t have to worry about vitamins and other nutrients as long as you take enough fruits, vegetables, soya and other legumes and whole grains. Only when we consume nutrients as food and not as supplements that it is useful. According to the New York Times, April 29, 2003 (science section) there are no proved health benefits of consuming nutrient supplements (Kolata G).

Vitamin supplements are not a panacea for good health and taking too much of vitamins and other nutrients including iron can be dangerous. You don’t have to worry about vitamins and other nutrients as long as you take a healthful diet containing fruits, vegetables, soya products, legumes and whole grains. Avoid consumption of transfats commonly found in margarine and vegetable oils.

Do you take a multivitamin? Or a single vitamin, mineral, or combination supplement? If so, you are in the company of tens of millions of U.S. adults.

Why do you take them? Most people say it makes them feel healthier or they believe it will prevent chronic diseases, or colds and flu. But you may be surprised to know that what is in your bottle and on the label is not strictly regulated. And there is no system in place to collect reports of adverse affects.

Over the past few years there has been increasing evidence that multivitamins and single or combination type vitamin/mineral supplements may not provide the health benefit sought by you, the consumer. In some cases the opposite or no beneficial effects have been reported.

Alarming to think that vitamin or mineral supplements could actually cause more harm than good. An example of this is the use of beta carotene by smokers actually increased the incidence of lung cancer. This is echoed by a recent study out of the University of Washington that reports the use of multivitamins, vitamin C, vitamin E and folate did not reduce the risk of lung cancer.

It is not all bad news though; there are studies to support the use of folate (folic acid) prior to and during pregnancy in the prevention of neural tube defects in the developing fetus. And history has proven that vitamins and minerals play a critical role in our health — the reason we know about the benefits of vitamins and minerals in food is because of the major discoveries in disease prevention such as vitamin C and scurvy and thiamine, a B vitamin, and beri beri (a wasting type disease).

This may leave you wondering if those vitamin mineral supplements in your medicine cabinet are doing what they should or even worth your money.

Let’s look at this way — do you eat a well balanced diet? If so, you may not need a multivitamin and if you take one as a “safety net” know that you may exceed what your body needs or can use.

Are you concerned about a chronic disease? If so, making changes in your diet and exercise habits, not smoking and following through with recommended screenings by your physician are more likely to benefit your overall health picture.

Consider your current state of health, talk to your doctor and/or dietitian, and weigh the possible benefits and risks of a multivitamin and mineral supplement for you.

To your health,

Katherine

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