Half of adult Americans and 70% of those over 65 regularly take multivitamin and mineral supplements, spending approximately $12 billion annually. It would be better to spend it on healthy foods that contain all the vitamins and micronutrients a person needs in their natural form, such as fruits and vegetables, whole grains and low-fat dairy products, say experts at Johns Hopkins University.
Multivitamins (or polyvitamins) are supplements that contain several vitamins, sometimes along with minerals, in one capsule. In an editorial in the Annals of Internal Medicine titled “Enough: Stop wasting money on multivitamins and mineral supplements,” they shared the results of three studies they conducted. Here are the key findings: Researchers have also found that supplements containing vitamin E and beta-carotene may be harmful, especially in high doses. “Pills are not the shortest route to health and prevention of chronic disease,” says Larry Appel, director of the Center for Prevention, Epidemiology and Clinical Research at Johns Hopkins University. “It is much more beneficial to eat a healthy diet, maintain a normal weight, and reduce consumption of saturated fats, trans fats, sugar, and salt.” The exception is folic acid supplements for women of childbearing age, he says. “Folic acid prevents the occurrence of congenital neural tube defects in infants when taken by the mother before and during early pregnancy. That is why multivitamins are recommended for young women.” The Centers for Prevention, Epidemiology, and Clinical Research recommends that all women of reproductive age take 400 micrograms of folic acid daily. Iron, found in multivitamins, may also be beneficial, adds Larry Appel. “I don’t recommend anything else,” he says. “If you eat a healthy diet, you get all the vitamins and minerals you need from your food.”
“I do not take any supplements,” says Larry Appel. “Instead, I try to eat fruits and vegetables with every meal. I love salads and always have them for lunch or dinner. Skim milk and yogurt contain calcium, magnesium, and potassium, so I have whole grain porridge with milk for breakfast several times a week, and I often eat yogurt. For dinner we usually have fish or chicken, which contain the necessary proteins. I am not a vegetarian, I just try to eat less meat. Some types of fish, such as salmon, contain a lot of beneficial omega-3 fatty acids.
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Whole grains: The hulls of wheat, brown rice, and barley grains contain vitamins, minerals, and beneficial fats. Whole grain breads and cereals reduce the risk of heart disease, type 2 diabetes, and cancer, and improve digestion.
Omega-3 fatty acids: These are essential for building brain cell membranes. The body does not make them and must get them from the environment. They are abundant in salmon, tuna, and mackerel, as well as nuts, flaxseed, and canola oil. Getting enough of them reduces the risk of heart disease, stroke, cancer, and bowel inflammation.
Saturated fats: Found in butter, whole milk, skimmed cheese, ice cream, fatty meats, bird skins, palm oil, and coconut oil. They contribute to the buildup of cholesterol in the blood vessels and interfere with the absorption of sugar in the blood. Reducing the consumption of saturated fats is a means of preventing cardiovascular disease.
However, not everyone will agree with the Johns Hopkins experts’ recommendations for optimal nutrition. The views of some modern nutritionists and their conclusions about the benefits of certain products, particularly dairy, low-fat, and grain products, differ from traditional recommendations.