A gram of prevention: boost your health with a custom supplement program

Better Nutrition, July, 2003 by Joe Morgan

Prevention is better than cure any day. And with a well-designed supplement regimen, you may be developing the best disease-prevention program available. But are you taking the right vitamins--and at the right time and in the right way? Should you switch to natural, or are synthetic good enough? Tablets or capsules? Above all, how do you know if they're working?

how much is enough?

A Harvard study, reported in the June 19, 2002 issue of The Journal of the American Medical Association, found that inadequate intakes of certain vitamins can actually increase your risk for chronic diseases such as coronary heart disease, cancer and osteoporosis. A nutritious diet--supplemented where necessary-can be your best defense, especially if you fall into one of the at-risk groups.

The Harvard researchers found that the elderly, vegans, alcohol-dependent individuals and those suffering from vitamin malabsorption were at high risk for inadequate vitamin intake. While the study looked only at vitamins, suboptimal mineral intake has its risks as well. The Harvard study also pointed out that the excessive intake of fat-soluble vitamins, such as vitamin A, may lead to more problems than it solves.

Confirming that, a study reported in the January 23, 2003 issue of The New England Journal of Medicine found that men with the highest serum retinol levels--meaning those with the most vitamin A in their blood--are at the greatest risk of hip fracture. So, too much of a good thing can be as risky as too little.

get the right stuff

That's why a low-fat diet rich in fruits and vegetables should be your first defense. After that, look to supplements to compensate for nutrients that may be lacking in your diet. But how do you do that?

The one supplement you should take, even if you have an excellent diet, is a quality multivitamin/ multimineral tablet (see "Buy the Best," p. 22). These pills include a variety of nutrients in proper amounts to ensure you're getting an adequate daily intake without the risk of overdoing it.

Beyond that, you need to adjust your supplement regimen according to your specific risk factors.

Are you a strict vegetarian? Consider vitamin [B.sub.12] pills to make up for your lack of animal and dairy foods. If you're a postmenopausal woman, take calcium supplements to make up for any deficiencies in your diet that could lead to osteoporosis. If you regularly consume a large amount of alcohol, you may have a deficiency of vitamin C and the B vitamins; check with your health care practitioner. If you're overweight or diabetic--or for any other reason at an increased risk for heart disease--add a daily vitamin E capsule. And the Harvard study showed that the elderly might not adequately absorb vitamins from food, so it may be best to supplement with a multivitamin, calcium and vitamin E.

Regardless of your particular concerns, it's a good idea to consult a health care practitioner who understands nutrition before you begin any supplement regimen. He or she will be your best resource for developing a sound diet and a safe supplement program.

But once you've decided which supplements to take, should you opt for natural or synthetic vitamins?

going natural

Regardless of the ads, all vitamins--even those labeled "natural"--are synthetic to one degree or another. They undergo substantial chemical processing and contain a host of added chemicals.

The real difference between synthetic and natural vitamins is a muddy area. Vitamin C, for example, is often synthesized from corn sugar--but the synthesis requires a virtual army of industrial chemists.

Most B vitamins are actually produced by bacteria. Soybeans go through a high-tech process to make "natural" vitamin E. And whole-food vitamins are often dehydrated foods with vitamins added.

Generally, you can forget about the natural-versus-synthetic question. Vitamins are vitamins no matter how much processing it takes to produce the tablet. And minerals come from a variety of sources. For example, calcium can come from oyster shells or coral. But if you're sold on natural, there are only two nutrients to consider: vitamin E and beta-carotene. Some claim that the body retains natural vitamin E longer and that natural beta-carotene is more potent than synthetic.

special effects

If your diet is varied; is filled with a wide variety of plant-based foods; includes fish, beans, whole grains and low-fat dairy; and limits fatty meats, pastries, fried foods, sweets and calories--and who can say that?--then supplements may be doing nothing for you.

But more likely, your supplements protect you from lapses in your diet. Preventive effects may be subtle and take years to manifest. Taking vitamins is like maintaining a car--start now before something breaks down.

If you take calcium to prevent osteoporosis, or vitamin E to prevent a weakened heart, you may not be sure it's working right now. But as you age and your tests continue to indicate solid bones and a healthy heart, you'll know your entire regimen of diet, exercise and supplements has really worked.