SUPPLEMENTS

 

Dietary supplements are big business, but are they really necessary? Do you take them because you have symptoms of iron deficiency or think you may have a deficiency of calcium?

 

If this is the case it is always better to try and get these nutrients from your food and the current advice is that if you eat a balanced diet there is no need to take dietary supplements. There are exceptions, for example women planning to get pregnant should take a folate supplement and young children not eating a wide variety of fruit and vegetables may need to take a vitamin supplement.

 

In my experience, many people who think they do not eat a healthy diet do, in fact, meet the nutrient recommendations. The main problem is that it is often these people who take supplements. In contrast, many of those who have limited intakes of fruit and vegetables and who may benefit from taking a multivitamin/ multimineral supplement are not as aware of their nutrition and so do not take any form of supplement. This is known as the “inverse supplement hypothesis” and means those who would benefit most miss out while some supplement users end up having intakes far in excess of current guidelines.

 

Although it is rare to suffer effects caused by high intakes of vitamins and minerals, the long term effects of taking supplements are not currently clear. Many people believe there are benefits to taking vitamins and minerals in excess of the recommendations but there is little evidence available so far to suggest that this is true. Below is a summary of the arguments for and against the use of some of the most popular supplements.

 

Please contact us on 0800 612 4701 if you would like to discuss your requirements or click here to check if you may benefit from taking any supplements. Please note we do not endorse any supplement products
and so will give you unbiased, independent advice.

 

Multivitamins/ Multiminerals
These products usually contain a range of nutrients in the quantities suggested by the daily recommendations. Although they may be useful if you are concerned your diet is limited, for example if you exclude any foods, the latest review does not support their use in most cases.

 

Vitamin C
Most people have heard that vitamin C prevents colds and as it is an antioxidant, it has also been linked to preventing cancer. The results of a recent review do not support the use of vitamin C to prevent colds- although it seems a large dose taken on the first day of symptoms may reduce the length of time you are affected by the cold. No effect on cancer or cardiovascular disease has been confirmed.

 

Antioxidants
If you believe what you hear antioxidants are key to ageing, cancer and many other illnesses. Theoretically it makes sense that these substances are protective but research has not produced the expected results! In fact, a well known trial involving vitamin E & beta-carotene supplements found increased death rates amongst smokers taking these supplements. I’m sure we haven’t heard the end of antioxidants and there are clearly benefits to eating a diet rich in fruit and vegetables containing these substances. So far the quantities that are beneficial are unclear although research is ongoing!

 

Cod Liver Oil
A great source of the essential fatty acids which may be beneficial in CVD, rheumatoid arthritis, inflammatory bowel disease, mental disorders, various cancers and diabetes. Cod liver oil is also a great source of Vitamins A & D and is commonly recommended to improve bone health. Currently the advice is to eat 1 portion of oily fish per week rather than to take supplements.