The multi-mega-vita-sell

Nutrition Action Healthletter, Jan-Feb, 2003

Most multivitamin bottles aren't covered with as many claims as this pretend label. But since the Food and Drug Administration (FDA) doesn't regulate most claims, supplement-makers are free to say whatever they want. Here we explain which claims matter and which are just fluff.

HIGH POTENCY. To the FDA, a multi can call itself "High Potency" if at least two-thirds of its nutrients have at least 100 percent of the Daily Value (DV). To most people, "High Potency" means more than the DVs. "Advanced," "Complete," or "Maximum" formulas can mean anything.

STRESS FORMULA. There's no good evidence that the extra B-vitamins and vitamin C in "stress" formulas reduce stress or repair the damage it causes. What's more, these supplements often lack minerals.

SENIORS. "Mature," "50 ," or "Select" formulas often have less iron (good) and less vitamin K (not good). Unless you're taking blood-thinners like coumadin, your multi should have vitamin K, to reduce the risk of hip fractures.

LUTEIN. Even if lutein does help prevent cataracts, the 250 mcg in a typical multi wouldn't help much. In one study, people who ate 14,000 mcg of lutein a day (largely from green vegetables) had fewer cataracts than people who ate 2,000 mcg a day.

GINSENG. In the best studies, ginseng doesn't boost energy. And a typical multi has less ginseng (25 mg) than most studies use (at least 200 mg).

GINKGO. It's unclear whether large doses of ginkgo (180 mg to 360 mg) can sharpen the mind. But there's no evidence that the small amounts (25 mg to 60 mg)in a typical multi do.

DISCLAIMER. The FDA requires this disclaimer when the supplement makes a so-called "structure-or-function" claim, which may mislead consumers by implying that a vitamin prevents disease. For example, a claim like "vitamin E maintains heart health" implies that E reduces the risk of heart disease. Wrong.

USP. The United States Pharmacopeia (USP) tests supplements if manufacturers pay fees to cover the testing. This mark means that the listed ingredients are in the supplement and will dissolve or disintegrate, not that the supplement is safe or has any benefits.

WOMEN'S FORMULA. Premenopausal women need a multi with 18 mg of iron. Postmenopausal women need no more than 8 or 9 mg. Iron is the only distinction between women's and other formulas that matters.

ENERGY Extra B-vitamins or vitamin C or E doesn't make you more energetic.

ANTIOXIDANTS. In the studies done so far, vitamins C and E and beta-carotene didn't lower the risk of cancer or heart disease.

MEN'S FORMULA. Men need a multi with no more than 8 or 9 mg of iron. Studies are testing whether selenium (200 mcg), vitamin E (400 IU), and lycopene (15 mg) can reduce prostate cancer risk. That's more of each than a typical men's multi has.