Multivitamins and supplements are a billion-dollar industry, with global vitamin industry sales last year totaling more than $23 billion. But are these supplements worth the price? With an estimated 40% of Americans taking a multivitamin daily, the perceived benefit often outweighs the actual advantage. Here’s the potential good – and not so good – effects of the top five most common supplements:
FISH OIL – (omega-3 fatty acids EPA and DHA) – Taken for their anti-inflammatory effects
Dietary Sources: Salmon, mackerel, sardines
Effective or Likely Effective Use: Reduce high triglycerides, heart disease
Cautions: belching , bad breath, heartburn, nausea, loose stools, nosebleeds
MULTIVITAMIN – (choose a formula recommended for your age and gender)
Dietary Sources: fruit, vegetables, grains, dairy, meat
Effective or Likely Effective Use: Fill in daily dietary gaps of nutrients
Cautions: Keep out of reach of children. Consult your doctor or pharmacist if you are taking any prescription medications
CALCIUM – ( calcium carbonate, calcium citrate, calcium lactate) – Taken to build strong bones
Dietary Sources: low-fat dairy products, fortified foods, dark leafy greens, soybeans, beans, fish, raisins
Effective or Likely Effective Use: Reduce osteoporosis risk, reduce diabetes risk, reduce cancer risk
Cautions: Can interfere with the absorption of other supplements and medications, including iron
VITAMIN D – (cholecalciferol D3) – Taken to help absorb calcium
Dietary Sources: fortified milk, cereals, sardines, tuna; Sun exposure
Effective or Likely Effective Use: treat rickets, conditions that cause weak and painful bones, low levels of phosphate in the blood, low blood calcium and bone loss, prevention of falls and fractures in older people
Cautions: Since vitamin D can increase calcium levels, too much vitamin D can lead to worsening of conditions where increased calcium is not desired, such as kidney disease, atherosclerosis, sarcoidosis, hyperparathyroidism, and lymphoma
COENZYME Q-10 – (ubiquinone) – Taken for its anti-oxidant effects.
Dietary Sources: Found in small amounts in meat and seafood
Effective or Likely effective Use: Treat mitochondrial disorders; controversial research that it can improve congestive heart failure in combination with other medications
Cautions: Mild side effects like loss of appetite, nausea, vomiting, diarrhea, skin rash, lower blood pressure
Remember, supplements are not intended to treat, cure or prevent any disease. In fact, it is very important to discuss all supplement use with your doctor or pharmacist, since:
Supplements have the potential to reduce the effectiveness of some medications, and
Supplements have the potential to increase the toxicity of other medications.
Discussing supplements with your health care provider is also a great way to uncover health problems that might otherwise have been left unaddressed; for example, asking your doctor about a supplement to alleviate one problem may uncover the true source of the ailment instead of treating just the symptom.
Before considering adding any supplement to your healthy habits, be sure you are doing all you can to live a long and healthy life. This includes eating a healthy diet, exercising regularly, getting enough sleep, maintaining a social network and, of course, following the recommendations of your health care professionals.
