Vitamins vital?

ARE you considering taking vitamin or mineral supplements? Do you think you need them or plan to go for it anyway since they “can't hurt”? Well, think again. Our body needs a small amount of vitamins and minerals every day. A regular Indian diet, which means simple homecooked meals, provides enough of each vitamin and mineral.

“Research indicates that most of the vitamins we get from the food we eat are better than those contained in tablets. However, some people may need supplements to correct deficiencies of particular vitamins or minerals. Low levels of certain vitamins may lead to a deficiency disease. For example, if you don't get enough Vitamin D, you could develop rickets. Similarly, vitamins help prevent medical problems — Vitamin A prevents night blindness,” says Dr Richa Anand, executive dietician, Dr L H Hiranandani Hospital, Mumbai.

“A single daily multivitamin is usually safe, but you can overdo it sometimes. For example, Vitamin D, iron, zinc and selenium are toxic in high doses. Energy comes from the foods you eat. Your body needs calories to give you energy. Vitamins and minerals do not provide calories. They are not substitutes for healthy eating. Under certain situations or special conditions, they may be recommended,” says Namita Jain, lifestyle management expert.

However, talk to your doctor or a dietician about which supplements and what doses might be appropriate for you. Be sure to ask about possible side-effects and combinations with other medications, advise experts.

Taking too many vitamins can also be dangerous. This is especially true of the fatsoluble vitamins A, D, E, and K, because it's harder for the body to get rid of any excess through urine. “If you're generally healthy and eat a wide variety of foods, including fruits, vegetables, whole grains, legumes, lean meats and fish, you don't need dietary supplements,” says Dr Vasant Nagvekar, physician, Lilavati Hospital, Mumbai.

But if you need them, what's better — the tablet or liquid form? “Tablets at times don't get digested, while the liquid is absorbed into the system fully and is thus more effective. The absorption level of tablets from the intestine is only 40 per cent, while it's 80 per cent for soft gels and liquids. And best time to take them is after meals,” adds Dr Nagvekar.

To sum it up, supplements can complement your regular diet if you have trouble getting enough nutrients, but they aren't meant to be food substitutes.

WHAT TO LOOK FOR

Check the label for the ingredients.
Look for expiration dates. Dietary supplements can lose potency over time, especially in hot and humid climates.
Avoid supplements that provide mega doses.
Choose those that provide about 100 per cent of the daily value (DV) of all the vitamins and minerals, rather than one, for example, with 500 per cent of the DV for one vitamin and 20 per cent of another.

WHO NEEDS DIETARY SUPPLEMENTS?

They may be appropriate if you…

Don't eat well or consume less than 1,600 calories a day.
Are allergic to particular foods.
Are a geriatric patient unable to consume balanced diets.
Are a vegetarian and don't substitute or complement your diet appropriately.
Are pregnant or breastfeeding.
Are a woman who experiences heavy bleeding during the menstrual period.
Are a postmenopausal woman.
Are a chain smoker or alcoholic.
Have a medical condition that affects how your body absorbs, uses or excretes nutrients, such as diarrhoea, food allergy, disease of the liver, gallbladder, intestines or pancreas.
Have had surgery on your digestive tract and are not able to digest and absorb nutrients.