I have never been a fan of high-dose vitamin or mineral supplements. My philosophy, however naive, is that if we were meant to take these megadoses, they would grow in the ground or on trees. In fact, vitamins and minerals do grow in nature- in the form of fruits, vegetables, legumes, nuts, and grains. Our bodies evolved to digest these into the nutrients that are necessary to keep us healthy. Eating a well-balanced diet should provide us with all we need.
Some people are concerned that with modern food production, many of the natural nutrients are lost. This is especially true with processed foods–any that have been altered from their original state. Unfortunately, it is difficult to eat these days without consuming some processed foods. So taking a simple daily multivitamin can help to cover your bases if you think you aren’t getting enough nutrients from food itself.
Vitamin D, which our bodies make from sunlight, is one supplement which some people should consider taking. It can be deficient in people living in northern climates with little sun exposure. My book goes into detail about how much Vitamin D to take and its benefits. Suffice it to say that depression, cancer, heart disease, and dementia have all been associated with low Vitamin D levels.
The vitamin and supplement industry is huge. Americans spend more than $30 billion a year on them and 68 percent of those over age sixty-five report using them. And yet, there has been little evidence that they are beneficial. One quandary- the people who mostly use them are well-educated and affluent, a group that is already healthier than other members of the population. So it is hard for studies to separate this factor out from the benefits of taking supplements.
On the other hand, there have been studies showing increased risks of cancer and heart disease in people taking megadoses of certain vitamins. These studies are not conclusive, but gives one a reason to be cautious. High-dose Vitamin E, once thought to lower the risk of heart disease, was found to increase the risk of heart failure, prostate cancer, and death from any cause.
One final note–it is possible that the chemicals in the fruits and vegetables on our plates work together in ways that scientists don’t fully understand — and which can’t be replicated in a tablet. So go to the food store or a farmer’s market and enjoy nature’s bounties!