I'll be honest. I'm not a big fan of multivitamins. I don't think they're a bad thing and I would never try to talk someone out of taking them. However, if you eat a nutritious and varied diet, popping a pill seems a bit redundant to me. Kind of like putting in your contact lenses and then putting on a pair of glasses to make sure you can really, really see.

Researchers recently found that, while multivitamins are unlikely to do any harm, supplements don't help older women fight off heart disease and cancer. The results seem to confirm other recent studies that say some supplements don't have the same cancer-fighting abilities as the vitamins do when found in food.

As with most studies, other researchers have stepped forward to point out flaws. Be that as it may, it makes me wonder if we're expecting a bit much from our multivitamins. Since when did multivitamins have to don their superhero suits and fight off all diseases?

Multivitamins are intended to be a part of a healthy lifestyle that includes a healthy diet and regular exercise. They aren't a free pass that gives you the option of eating nothing but junk and they aren't a magic potion that will ward off disease.

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Garbage in, garbage out. That's how the saying goes, anyway. And while it is quite easy to find examples of how our bodies reach peak performance when properly hydrated and fed, the dietary benefits for the mind are sometimes less obvious.

However, that is certainly not to say that what we eat has no impact on our brain function. In fact, a growing body of evidence suggests just the opposite; proper diet is crucial for maintaining a healthy mind.

MedicineNet.com offers these brain-healthy nutritional suggestions:

• Omega-3 fatty acids - They are found in fatty fish such as mackerel, herring, sardines, anchovies, whitefish, tuna and sablefish.
• B vitamin - Take one daily.
• Multivitamin - Also take one daily, but never exceed recommended dose. Taking more vitamins doesn't make it healthier - doing so could be dangerous.
• Vegetables - Eat as many as you can, of all different colors, shapes and varieties.
• Antioxidants - Found in vitamins C, E and beta carotene, you should get plenty of these substances. They occur naturally in many fruits and vegetables.

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Research shows that women who drink even small amounts of alcohol can spike their breast cancer risk. But getting enough folic acid can help.

A long-term Nurses' Health Study shows that the proper intake of the B vitamin may reduce breast cancer risk for those who consume more than the equivalent of one glass of wine per day.

Want to get enough folic acid in your diet? Ask your doctor about a multivitamin containing the recommended amount or make a commitment to consuming lots of fortified cereals, leafy greens, citrus fruits, and juice.

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Ugh, supplements. For a lot of people they're a "must have" for a healthy diet, and although I don't disagree, I'm also really bad at taking them because it's just so confusing determining what exactly I need -- the list of "recommended" supplements is at least a mile long it seems! But a nutritionally-complete diet is almost impossible to come by through food alone these days, and many supplements can give an extra boost of valuable disease and age-fighting properties to help fitness goals be that much easier to both achieve and maintain. But if you're like me and find yourself either overwhelmed or just generally intimidated by the prospect of taking regular supplements, this list of the 5 most valuable supplements compiled by experts for Natural Health magazine could be a big help! Here they are:

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Last fall, my son played soccer. Week after week I was disappointed in the snacks that parents brought for the kids. Now it's baseball season and I'm seeing the same trend. My son has been given sugary juices, "sports" drinks that are loaded with sugar, cookies, chips, and snack cakes. I'm not completely opposed to kids having treats from time to time. But I think that, after being active, kids need some decent nutrition.

While adult and competitive athletes may need nutritional programs designed specifically to boost performance, kids don't need anything that rigid. All kids need is good nutrition to get the most out of their activities. Here are a few tips:

• Eating a healthy diet with lots of fruits and vegetables, whole grains, beneficial fats, and lean protein will give your young athletes all the fuel they need. A daily multi-vitamin is also a good idea. Sports bars, protein gels, and other specialized foods aren't necessary.
• It's important to keep your young athlete hydrated. Young children, in particular, are prone to dehydration because their bodies produce more heat yet sweat less. But water is sufficient for youth sports. Unless the activity is constant and extends beyond one hour, drinks with added electrolytes just aren't necessary. Besides, many sports drinks offer nothing more than artificial coloring, artificial flavors, sodium, and high fructose corn syrup.
• While it's not an issue with boys my son's age, I know high-school and college-age athletes may be tempted by the powders and drinks guaranteed to pump them up. The problem is that dietary supplements (which is what those sports aids are considered) aren't screened by the FDA so their efficacy and safety aren't monitored. While many may be harmless and some might even be effective, there's risk involved.
  

Good nutrition and consistent exercise are all any young athlete needs to stay at the top of their game.

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I take a daily Centrum multivitamin. Chewable, because for some strange reason, I have trouble swallowing pills. But there's some new research out of Harvard that many people may find just as difficult to swallow.

According to an article in the March edition of the Harvard Men's Health Watch, people who take a multivitamin may be at a greater risk of developing prostate, breast, or colorectal cancers. Researchers posit that an overabundance of folic acid found in bread products, when combined with the amount found in a multivitamin, can leave people consuming an excess of 1,000 mcg or more of folic acid per day. This amount, say researchers, can increase cancer risk.

However, this report has received a great deal of backlash from the scientific community. The Council for Responsible Nutrition (CRN), in response to the Harvard findings, released a statement saying that there was no reason to stop taking multivitamins.

Andrew Shao, CRN vice-president for regulatory and scientific affairs, said: "The issue raised on folic acid from a scientific standpoint is one that warrants follow-up, but it is not something isolated to multivitamins. He further stated that "The majority of Americans don't eat well... and multivitamins are an important component to the diet."

What do you guys think about these findings from Harvard? Personally, I think I need to see more conclusive evidence showing a link between multivitamins and cancer risk before I'm convinced, but that's just me. How about you?

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These days, it seems like everyone's medicine cabinet is stacked to the top with vitamin supplements that promise various benefits. We've come a long way from taking a Flintstone's multivitamin everyday -- now drugstores are full of different nutrients and vitamins. But do we really need them? And what do people really know about those supplements they take diligently every day? Supplements have many health benefits, but they can also have drawbacks.

It's no secret that many people don't know the real story behind the supplements they are taking and it's important to know what we are putting into our bodies. This quiz can offer some valuable insight into the world of supplements as well as advice on taking supplements. If you're currently taking supplements or are thinking of starting on a supplement regime, I encourage you to take it.

I got 4 out of 5. What about you?

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It's holiday season and no matter your fitness level, this end-of-year marathon is enough to sideline even the hardiest of health-conscious souls. As you arm yourself to conquer the holiday crowds and other seasonal stresses, you know to keep hydrated, cut back on sweets and get adequate sleep. But hey, it's hard to remember or even make it possible to do just those three simple things everyday -- whether it's December or July.

So, if there's just one thing you could do today to improve your health, don't forget to take your multi-vitamin.

Even though we're theoretically supposed to get our recommended vitamins and minerals from diet alone, the truth of the matter is that most Americans simply don't. But beyond that, taking a daily multi-vitamin helps to ensure optimal nutrition. That means not only are you getting your daily nutritional value of essential vitamins and minerals but you're optimizing the opportunity to go about your day with more vitality and energy, also helping to improve brain function and ward off colds and infections. Think of your multi-vitamin as your daily insurance formula, a simple health staple just like water.

Click here for tips on finding the right multi-vitamin for you.

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