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The vitamin hoax: 10 vitamins RD says not to take

Posted: Nov 5th 2007 2:00PM by Tanya Ryno
Filed under: Food and Nutrition, General Health, Health in the Media, Healthy Aging, Vitamins and Supplements, Women's Health, Men's Health, Healthy Products and Reviews

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:
  1. 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.
  2. 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.
  3. Vitamin C: There's no conclusive evidence that it prevents colds, heart disease, cataracts or cancer.
  4. 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.
  5. 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.
  6. 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.
  7. 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.
  8. 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.
  9. 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.
  10. 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.)

Tags: Beta Carotene, BetaCarotene, Folic Acid, FolicAcid, hoax, Iron, Lycopene, minerals, Niacin, Selenium, Vitamin A, Vitamin C, Vitamin E, VitaminA, VitaminC, VitaminE, vitamins, Zinc

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