You have probably all heard about the benefits of vitamins and supplements and that they can lead to better health, ward off the cold, and make your muscles stronger and bigger. It all sounds good when they are trying to sell you something, but here is an objective break down of what the vitamins that are good for you, bad for you, or just make for expensive pee. Learn what the best vitamins are and make them work for your body.
A Little More About Vitamins
Although there is one exception, vitamin D which can be synthesized from sun exposure, our bodies cannot synthesize vitamins. To maintain adequate levels, all vitamins must be consumed daily from foods and/or supplements. Unlike proteins, carbohydrates or fats, vitamins are not metabolized to build tissues or organs. On the contrary, vitamins act as coenzymes for enzymes so that nutrients such as amino acids and glucose are enzymatically utilized for muscle growth or energy. Once the body is through with the vitamin, it must be filtered out of the system through the liver and then through the kidneys before it is released as waste. Each vitamin or supplement has a unique factor that it can contribute to the body, but the body only requires a very small amount of these external agents. One should take caution when deciding which supplements to take and how much of each to maximize the effects and maintain the safety and health of the kidneys and liver. It is also important to do a little research on the extra vitamins that you are interested in taking to make sure that there are positive benefits to the dollars you are spending.
Most Common Vitamins and Supplements
- Vitamin C
- Calcium
- Iron
- Folic Acid
- Vitamin D
- Vitamin A
- Vitamin E
- Vitamin B12
- Omega 3, Fish Oils (see article on the best fish oil out there)
- Ginko baloba
- Ginseng
- Bee Pollen
- Creatine
- Glucosamine (Not FDA approved)
- Protein Shakes
- The ECA Stack
Other Honorable Mentions
The Good
Many health professionals suggest that you should take some form of a multivitamin to “cover your bases,” if you do not receive all the nutrients you need out of your diet. Obviously, the natural form of the vitamin is the preferred method for consumption by your body, but studies have shown that the average American diet leaves the body in healthy nutrient debt. The key to shopping for multivitamins is looking for one that can be absorbed efficiently, one that dissolves well. It is also a good idea to find a multivitamin that is tailored to your needs. Women should take vitamins specialized for women and make sure to take calcium to prevent osteoporosis. In addition to vitamins, doctors suggest that people should take fatty acids like fish oil, or for vegetarians, flaxseed oil.
The Bad
However, sometimes, too much of a vitamin may be harmful. Dr. Daniel Hyman, a general internist with Cooper University Hospital in Camden said “overloading on iron can cause liver problems and in males it can cause testicular problems.”
Vitamin A can also be toxic in large amounts. Only double the government’s current daily value of supplemental Vitamin A in the form of retinol can increase the risk of birth defects and liver damage. Large doses of Vitamin C can cause gastrointestinal upset, diarrhea and other side effects. Since much of the food we eat is fortified, it is easy to overload on a particular vitamin or mineral if you’re also taking daily multivitamins and other supplements.
The Ugly
Often times, vitamins have little or no effect. A study conducted by the U.S. Preventive Services Task Force revealed that for a healthy adult who regularly eats fruits and vegetables (which also happens to be natural fat burning foods), taking a daily multivitamin or other supplements will not make much of a difference. The body typically excretes excess vitamins especially multivitamins, which are particularly susceptible to being flushed because they aren’t attached to food.
Many of the extra vitamins that you can buy separately provide you with very large doses that tax your filtration systems and end up not being absorbed by your body. When purchasing vitamins, take a look at the recommended daily dose of the vitamin or mineral, then compare that to the serving in each pill. If you are taking 800% of the Vitamin C daily recommended dose, it might not be a good idea to take it everyday.
