Thousands of people pop vitamin pills every day in the hope of warding off that nasty bug, making themselves look better or even live longer.
But do these “magic” tablets really work?
The jury’s out but some studies suggest they could be a waste of money… and even do us harm.
And with Britons spending £300million a year on vitamin and mineral supplements, it’s a huge industry.
“The problem is that supplements are new, so there isn’t much research into their long-term effects,” says nutrition consultant Ian Marber.
However, there is some evidence of shortterm effects. Last year, Copenhagen University reviewed more than 815 clinical trials of the antioxidant vitamins A, C, E, betacarotene and the mineral selenium.
And produced some alarming results…
While vitamin C and selenium had no effect on lifespan, supplements of vitamins A, E and beta carotene actually seemed to raise the risk of premature death.
So what must you know?
Cancer danger
Worryingly, some studies have found links between supplements and cancer.
Researchers looking at whether supplements of beta carotene could reduce the risk of lung cancer gathered 18,000 American smokers in the 1990s.
Half were given beta carotene and vitamin A, while the others received a dummy pill.
“But researchers had to make the supplement group stop taking the vitamins two years early because there was a greater incidence of the disease in the group,” says dietitian Catherine Collins.
“A follow-up six years later found the risk continued even after people had stopped taking supplements.”
Last month, another study found that people who took vitamin E supplements - particularly smokers - may be at a 28 per cent increased risk of lung cancer.
But those results are not as clearcut as they first appear. Dr Ann Walker, adviser to the Health Supplements Information Service, says: “People on a lower dose of vitamin E had a lower risk of lung cancer and we don’t know whether those taking the higher doses were already ill.”
And she argues that there is evidence that a multivitamin may reduce cancer risk. “A study in 1997 found that people taking multivitamins were at lower risk of colon cancer,” she says.
But Henry Scowcroft, senior science information officer at Cancer Research UK, says that although some studies suggest supplements help, many suggest they don’t. Current advice remains that the best way to reduce your risk of getting cancer is by giving up smoking and following a healthy, balanced diet.
Heart help?
So, can supplements reduce the risk of heart disease? “We don’t recommend supplements,” says Victoria Taylor, senior dietitian at the British Heart Foundation.
“A 2005 review concluded that as high doses of vitamin E and beta carotene were linked with a higher risk of mortality, they shouldn’t be recommended.
“And the Women’s Health Study in 2005 found no benefits for the heart from taking vitamins A, C and E.
“Overall, there’s no evidence to support taking vitamins. Eating fruit and vegetables has heart benefits but it may be the plant nutrients and fibre that helps - we can’t assume it’s specific vitamins.”
General health
But what about overall well-being - should we take vitamins for immunity?
For most of us, no, says Catherine. “There’s no evidence the general population benefits.
“Our food today is of better quality and with more variety than ever before. There are arguments that poor soil quality from intensive farming means food doesn’t contain all the nutrients but there’s no evidence - if soil was that low quality, a plant wouldn’t grow.”
Pregnancy and childhood
There is solid proof, however, that certain people do benefit from some supplements.
If you’re trying to conceive or are in the first 12 weeks of pregnancy, the Department of Health recommends 400mcg of folic acid each day, to help prevent birth defects of the spine and brain.
But always take a supplement designed for pregnancy - a standard multivitamin can contain more nutrients than stated on the label, and high doses of vitamin A have been linked with birth defects.
“Young children can also benefit from a multivitamin, especially as we’re so cautious with the sun - we need sunlight to make vitamin D, essential for immunity and healthy bones, and low levels have been linked with conditions including multiple sclerosis,” says Catherine.
“Ensure they have a supplement designed for youngsters.”
SUPPLEMENT SAFETY
If you really want a supplement Catherine Collins suggests a multivitamin and mineral. “Nutrients work together and multivitamins contain them at a safe dose.”
However, don’t think you can survive on junk food topped up with huge doses of individual nutrients.
While excess water-soluble vitamins like vitamin C and the B vitamins will just be excreted, the fat-soluble vitamins A, D, E and K, are stored in the body and can accumulate. And the longterm effect isn’t known.
And avoid extra supplements on top of your multivitamin. “If you have specific needs, like PMS, look for a formulation designed for your condition,” advises dietitian Nigel Denby.
And if you’re on medication, check with your GP.
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