The vitamin hoax: 10 vitamins RD says not to take

by Tanya Ryno (Subscribe to Tanya Ryno's posts)
Nov 5th 2007 2:00PM

Categories: Vitamins and Supplements, Womens Health, Diet & Weight Loss, Fitness, Celebs & Entertainment, Reviews & Products, Nutrition & Supplements, Men's Health

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For everyone who's been popping vitamins to keep them healthy and strong, Reader's Digest recently published 'The Vitamin Hoax - What Not to Take' in their November 2007 issue.

To my friends (myself included), who have been popping pills like Vitamin A and E everyday by only following a beauty columnist's advice on how to make your skin glow (yes, I'm trying to get rid of wrinkles), the Reader's Digest article claims that studies show:

Taking antioxidant vitamins increases a person's risk of dying by 16%.
High doses of Vitamin E taken over 10 years slightly elevated cancer risk in smokers.
Too much Vitamin A increases the risk of liver and lung cancer.

There's so much more to quote in the recent issue, and that doesn't mean I agree or disagree with the article. I just want to share it with you. Everyone should take the time to read it and decide for themselves about what it says because what we learn about vitamins and supplements seems to change daily.

If you are wondering, yes, I take vitamins (as do my children), and will continue to do so -- but that said -- people should stop depending on supplements and instead get their vitamins from a balanced diet consisting of real food (rather than processed). The problem: Only 3 percent of us actually eat that well, so it's much easier said than done ... and supplements can be a good option if you're not getting what you need from your diet.

Here is the list of 10 Vitamins that Reader's Digest suggests that we do not need to take and their reasons why:

Vitamin A: Excess amounts accumulate and can be toxic. Too much A can blur vision, cause headaches and vomiting, and also lead to liver, bone and central nervous system problems, among others.
Beta Carotene: The body converts this into vitamin A. One study found that high levels of beta carotene in the blood were linked to three times the risk of aggressive prostate cancer.
Vitamin C: There's no conclusive evidence that it prevents colds, heart disease, cataracts or cancer.
Vitamin E: Large doses can thin the blood and may increase the risk of hemorrhagic stroke in those with uncontrolled blood pressure. Has not been proven to protect the heart or prevent cancer.
Selenium: Most Americans get enough of this trace mineral in their diet. One study suggests that adding more via a pill may increase the risk of developing type 2 diabetes.
Folic Acid: It's a must during pregnancy to help prevent birth defects, but recent studies show no real effect for the rest of us against heart disease, cancer or depression. The connection between folate and reduced risk of Alzheimer's is not yet conclusive either.
Niacin: This B vitamin can be used to treat high cholesterol, but only under a doctor's supervision due to the risk of potentially serious side effects, including liver damage.
Lycopene: Two studies, one by the FDA, recently concluded that consuming lycopene as a supplement or in rich food sources, such as tomatoes, does not offer strong cancer-fighting protection, as was previously promoted.
Iron: Only women who are pregnant or have heavy periods, as well as people with diagnosed deficiency disorders such as anemia, need extra amounts of this mineral. Iron supplements can interact with meds, other dietary supplements and food, and can worsen conditions like ulcers.
Zinc: High doses can interfere with how the body metabolizes copper and iron, may weaken the immune system and may also reduce levels of HDL (good) cholesterol. Studies are mixed about its effect on the common cold. Zinc supplements can also interact with certain drugs, including some antibiotics, blood pressure medications and NSAIDs.

Clearly, for some, the jury's still out on what vitamin supplements can and cannot really do, so rather than just turning to supplements as a remedy it seems that eating a healthy balanced diet, losing extra weight, exercising moderately, getting sleep and reducing stress are our best options against disease and premature death and use vitamins just as the word suggests ... as a supplement. I know I do.

Tip: If, like me, you choose to take vitamins, make sure you're getting what you paid for. Vitamins and supplements aren't regulated which means that consumers have no real way of knowing whether labels even accurately reflect what's actually in a vitamin pill. (See previous post: 11 Multivitamins to avoid.) You can also check with consumerlabs.com. They are the leading provider of independent test results and information to help consumers (and healthcare professionals) evaluate health, wellness, and nutrition products.)

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Comments (306)

Reader Comments (Page 1 of 16)

Lorna 11-07-2007 @ 6:48AM

One Doctor tells you to take all the above . Another said not to take Vitamin E. I think someone needs to give us the true facts!!!!

david 11-07-2007 @ 6:48AM

What you CAN'T do is abuse yourself ( say, with alcohol, bad diet, smoking ) and think supplements will make up for your terrible habits.

There are great, food-based vitamins out there ("New Chapter" brand, for one) and herbal supplements grown and extracted under scientific conditions. And plenty of university studies that conclude diet & exercise, coupled with supplements, makes a huge, positive difference in your health picture.

crstline99 11-07-2007 @ 6:56AM

Ever read natural cures they don't want you to know about? You should.

Kris 11-07-2007 @ 7:00AM

The tag line on all pharma commercials are always is in a low sing-song voice - "may cause .......(a series of progressively worse side effects - my favorite is 'sudden death')". But doctors have no problem in prescribing them. Vitamins in doses that you can normally ingest will not harm you. Check out doctoryourself.com for reams of proof on the subject. Have a healthy day!

Mustang Bill 11-07-2007 @ 7:19AM

What is important is we should use everything in moderation. I personally take 1000 mg of C every day along with 1200 mg of garlic and a teaspoon of Fresh bee pollen. About 3 days a week I take a 500mg of slow niacin and Flax or fish oil on an alternating basis.

Lydia Schultz 11-07-2007 @ 7:18AM

I will continue to take all the vitamins I take and continue to feel better than my friends who won't and look younger than my coworkers whom I work circles around.

I am disappointed in Reader's Digest.

SilverClaws 11-07-2007 @ 7:25AM

ANYTHING taken by the handfuls is not good for you! Wise supplementation is necessary for a host of ills caused by our high-chemical-content diets.

Hyta Mederer 11-07-2007 @ 7:33AM

Vitamin C may not prevent colds (although many studies disagree), but it does reduce the chances of many other illnesses such as urinary tract infections. It is important to be a well-informed consumer and not to react to everything we read.

Joe I. 11-07-2007 @ 7:33AM

Why would I listen to what a doctor says about vitamins, dietary supplements, or healthy living for that matter? Its a fact that prescription drugs cause hundreds of thousands of deaths per year in our country alone and dietary supplements are the only direct competition against these multi-billion dollar pharmeceutical companies. Every study that comes out claims there is never "conclusive evidence" of anything, so why bother doing the decades of research. Maybe our government should start spending its money on increasing the quality of the food, farming practices, and nutritional information available instead of all of these under the table dealings with the FDA and drug companies. You have to go way too far out of your way to eat healthy in America nowadays and we are pretty much a disgrace to the civilized world when it comes to taking care of our own bodies.

fewnotmuch 11-07-2007 @ 9:25AM

One thing that has to be considered though is individual differences. For example, it is generally healthy to eat fruits , vegetables , whole grains, and lean meat and fish and have a balanced diet, though it is possible to be a vegan or vegetarian and get proteins from other sources of food and probably it is possible to eat mostly meat and get vitamins and minerals and fiber in some way, however a former coworker of mine had a certain condition in which she had an avertion to most fruits , vegetables , whole grains, and meats. and most food that had fat. She would get digestive and gastrointestional problems if she ate whole wheat bread, or fresh fruit or vegetables. She had to eat food that would be considered junk food , or processed food or food with preservatives, and other chemicals such as white bread, canned tuna, cured meats (such as baloney and salami) which has nitritates in them, and she could not eat regular mayonaise or other foods that had fat in them but low-fat or fat-free varieties which you might think is good but actually regular butter rather than margerine is actually healthier even if margerine may be "low fat." Fat is actually a maligned element of food and if gotten from the right sources it is a nutrient the body needs and actually all nutrients can be taken in excess and not just fat. But with fat, there is especially a social element in which people don't think it is acceptable to have fat on or in their bodies.

John Murphy 11-07-2007 @ 7:43AM

Is it better to get your vitamins and minerals from food sources ? Absolutely. Do people have the time or inclination to do so? NO. Supplementation is the only SAFE answer here. We know that A,D,E,and K are fat solubles and we need to supplement with caution. Intrinsicly these are addressed with a good daily vitamins.

Don't we have DAILY MINIMUMS also? What are the risks by not getting any Vitamin A or E?

Carol S. Kannan 11-07-2007 @ 7:49AM

Very informative and will make a difference to many.

tricia 11-07-2007 @ 7:51AM

i take vitamins every day. cause, i admit, don't always eat right. overdoses of vitamins can harm you, but, otherwise i beliieve they help me. only caution i'd give is bee pollen, it gave me chest pains. also, if you have heart trouble, don't take omega-3 pills. it can make it worse. just eat omega rich foods

Bill 11-07-2007 @ 9:02AM

Recent data shows that our low cost, high volume, chemical and now genetically engineered agriculture is resulting in a mainstream food supply that is getting less and less nutritional, especially in minor nutrients that are critical to the body functioning well. Organic foods are grown the way we have farmed for thousands of years by rotating crops that enrich the soil. Everyone can afford organic food as preventive medicine compared to the cost of health care and drugs. Supplementing the diet with plant derived "natural" or better still certified organic vitamins and minerals can be an insurance policy that makes sense to at least give our bodies the tools it needs to repair and protect itself. Water soluble vitamins like Vitamin C can easily be managed internally to assimilate what we need, especially when under attack by a cold or virus, while also flushing out any excess without harm. There is some research that indicates fat soluble vitamins made from petrochemicals or sythesized like Vitamin E in cheaper vitamins, and possibly vitamin A and others are not as easily recognized by the body, utilized or absorbed as well as natural food based sources. That can lead to build-up to a toxic level or challenge the liver, etc. to get rid of the excessive amounts. This article is confusing the public and does do a dis-service. When we were interested in preventive health we put Vitamin A and vitamin D in milk which has the right fatty acids to carry the fat soluble vitamins into our bodies and prevent rickets and other diseases we no longer worry about. Similarly we fortifiy flour to carry certain vitamins into the population to prevent other known diseases due to vitamin deficiencies. The US recently added folic acid to flour enrichment that initially dropped spinal bifidus by 50% until many went on low carb diets or use unenriched foods. Bottom line, I agree with David, find a good non synthetic vitamin source, and take a resonable amount to supplement a reasonable diet. "Natural and organic" vitamins appear to be more effective at lower useage levels and certainly less toxic because the body has been seeing and using these types of vitamin forms for millenia, not their synthetic knockoff in the last 100 years or less. I have seen alot of confusing or conflicting research studies because the source of the material being studied is not known or defined so the results are different. The pharmeceutical companies do a great job in certain areas, but they are protecting the industry and profits by discrediting natural health options. Our regulators, placed by politicians who are supported by contributions, are no longer objective. So we get what we get until we decide to change it in a democracy. Look at the "Organic Center" web site. Bill

TomF 11-07-2007 @ 8:19AM

Vit E is a powerful antioxidant which attacks free radicals in the blood stream thereby clensing it and opening clogged arteries. Taking it in prescribed doses has been and will continue a way of life for me.

Carolyn 11-07-2007 @ 8:15AM

Vitamins as with any other thing we consume can have potential side effects.
My suggestion is to do your research on any vitamin or medication you intend to ingest. Some of us tend toward the more natural alternatives, yet it is important not to vilify the appropriate use of medication as well as natural alternatives. As with everything knowledge and balance will help us all live healthier lives.

Rey 11-07-2007 @ 8:15AM

If humans have survived tens of thousands of years without supplements, I think we can continue surviving now.
I think the best advice is to eat more of the things that grow on trees and less of the things that come from a slaughterhouse.
JUST EAT THE RIGHT FOODS!!! JESUS CHRIST!!!

Wilma 11-07-2007 @ 8:53AM

Unfortunately some people think if a little is good then alot must be great. Everything must be in moderation...eating...drinking...vitamins...etc. I'm 53 and I take my vitamins. I try and eat a balanced diet, but I know I don't always. I don't over do my vitamins or my food and drink. I don't eliminate any food groups. I try and eat less of something that isn't real good for me, but that I enjoy. I try to exercise as much as possible. I feel great and I can still do a cartwheel. Some days I miss them, but I don't worry. Why are we here if not to enjoy something in this world. Keep active and enjoy life. Listen to your body.

brian 11-07-2007 @ 8:53AM

Why do so many people think that there is a miracle pill that supplants reasonable eating habits and exercise? As a former wrestling and soccer coach where exercise is taken to the extreme, I am in excellent physical condition even today at 51. I can tell you a little weight lifting and some cardio go a long way and best of all, after a couple of dollars for a small weight set, running or walking is free! No big buck machines, no going to the fitness center, everything you need to stay in shape you already have and didn't know it......

Rogduckett 11-07-2007 @ 10:46AM

I'm no expert, by any means, but all I know is that I used to get a cold or flu 2-to-3 times every year, but since an uncle told me about taking 1000mg of Vitamin C per day - I haven't had a cold or flu in more than 16 years. And I don't take flu shots or any other medical "preventive measures".

I'm an old fan of the "actions (in this case, factual results) speak louder than words" school of thought.