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Jessica Evans
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still be able to achieve the same benefits without actually having to eat the food. There are also
times in which your body is in need of vitamins more than others, including childhood and
pregnancy. Some benefits of common vitamins are as follows:
Vitamin B1 and Biotin help keep hair and nail growth fast and healthy.
Vitamin B12 helps keep women fertile and reduces the risk of miscarriage.
Vitamin C boosts your immune system when you feel sick and to lower the risk of
some cancers.
Folic Acid helps prevent birth defects when taken early on in pregnancy.
The real question at hand here is can you get these same benefits from taking a pill as you can
from getting these vitamins through food?
S IDEBAR: S ome common terms to keep in mind
1. RDA: Recommended Daily Allowance is the amount of the vitamin needed to ingest
daily to stay healthy and receive the benefits of that vitamin. Typically they can differ
between males, females and different ages.
2. AI: Adequate Intake is another name for the RDA
3. UL: Tolerable Upper Intake Level is the maximum amount of that vitamin that you can
healthfully take without overdosing or causing bodily harm. Different vitamins have
different levels of seriousness when overdosing.
4. DV: Daily Value is the measurement you find on dietary supplement labels. It gives the
intake percentage of your RDA in that dose, typically using a 2,000 calorie-a-day diet.
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Vitamin
or Mineral
Calcium
Chloride
Choline
(Vitamin B
complex)
Fluoride
3,600 mg/day
3,500 mg/day
10 mg/day
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Iodine
Iron
Molybdenum
Phosphorus
Selenium
Sodium
Vanadium
Vitamin A
Vitamin B6
Vitamin C
Vitamin D
(Calciferol)
Vitamin E
Women: 3 mg/day *
400 micrograms/day
150 micrograms/day
Men: 8 mg/day
Women age 19-50: 18
mg/day
Women age 51 and up: 8
mg/day
45 micrograms/day
700 mg/day
55 micrograms/day
Age 19-50: 1,500 mg/day
Age 51-70: 1,300 mg/day
Age 71 and up: 1,200
mg/day
Not determined
Men: 3,000 IU/day
Women: 2,310 IU/day
Men age 19-50: 1.3 mg/day
Men age 51 up:1.7 mg/day
Women age 19-50: 1.3
mg/day
Women age 51 up: 1.5
mg/day
Men: 90 mg/day
Women: 75 mg/day
Age 1-70: 15
micrograms/day (600 IU, or
international units) *
Age 70 and older: 20
micrograms/day (800 IU) *
22.4 IU/day
1,000 micrograms/day
2,000 micrograms/day
Up to age 70: 4,000 mg/day Over
age 70: 3,000 mg/day
400 micrograms/day
2,300 mg/day
1.8 mg/day
10,000 IU/day
100 mg/day
2,000 mg/day
100 micrograms/day (4,000 IU)
1,500 IU/day
(alpha-tocopherol)
This applies only to vitamin E in
supplements or fortified foods.
There is no upper limit for vitamin E
from natural sources.
40 mg/day
Men: 11 mg/day
Women: 8 mg/day
SOURCE: Derrer, David T. "Vitamins and Minerals: How Much Do You Need?" WebMD. WebMD, 8 Dec. 2014. Web. 22 Mar.
Zinc
2015.
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What you are hearing about in the newsbut what is not made completely clearis older data
about supplemental high doses of beta-carotene and its adverse effect on smokers and asbestos
workers. But it's important to note that this is limited only to these two groups.
Q. S o, can a multivitamin help prevent things like heart disease and cancer?
A. The evidence that everyone should take a multivitamin to reduce the risk of cancer and heart
disease is limited. But some studies do show a modest reduction in cancer among individuals
who take multivitamins. It's a tough thing to measurethat group studied may be a group that is
more likely to practice healthy behaviors in the first place. The evidence that multivitamins
protect against age-related cognitive decline is limited. In conclusion, if you're taking a
multivitamin to prevent serious disease, you will be disappointed.
Q. Under what circumstances should people take a multivitamin?
A. The number one reason is to fill in the nutrient gaps in our diet. We know that most
Americans are deficient in vitamin B, potassium, calcium and fiber. Additionally, a small
percentage of people over 50 will have a tough time absorbing enough vitamin B-12 and may be
deficient. And pregnant women will need supplemental folic acid and iron in many cases.
Remember, a multivitamin is not a magic bullet. Neither is it a weight-loss pill. It just fills your
nutrient gaps, as the typical diet for most men and women doesn't supply enough of certain
vitamins (most commonly, vitamin D).
Q. How do people know if they are deficient in certain vitamins and minerals?
A. Once you start asking people what they eat and don't eat, the list expands rapidly. For
example, vegetarians are generally low in vitamin B and iron. If someone is lactose intolerant,
where's their calcium coming from? They likely will need a calcium supplement.
Only .05 percent of the population eats "right" and has close to a perfect diet. They may not need
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supplements were tested on over 450,000 people. This study found no relation to taking
multivitamins and a benefit for heart disease or prolonged life; it only found a minute assistance
in cancer risk. In fact, the only benefit I found in any study done was related to cancer risk and in
each scenario it was minimal. So while in a certain case somewhere for a specific group of
people, maybe taking a multivitamin would help, but still isnt worth the investment for most
people. The best way to get the benefits from these vitamins is through food sources. Dr. Orly
Avitzur, medical adviser for Consumer Reports, advises, It's a Band-Aid approach to think you
can eat poorly and just take a vitamin and you'll be equal to another person who eats well and
exercises and takes care of their health and gets regular checkups, There's no substitute for a
healthy lifestyle." Even with the little evidence multivitamins have on their side, they are still no
excuse to give up a healthy diet. American Dietetic Association spokesperson says you can get
so much more out of eating vegetables than just the vitamin C that multivitamins bring to the
table. She says, its because of the colors, its the words you cant pronounce, referring to
lycopene, quercetin or indoles that provide the real benefits from eating vegetables that you cant
get from multivitamins. Though the evidence is increasing and both sides will continue to debate
to this day, the safest bet is to stick with a healthy diet and to avoid relying on multivitamins as
much as possible.
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Works Cited
Aubrey, Allison. "M ultivitamins: The Case For Taking One A Day." NPR. NPR, 30 Jan. 2015.
Web. 21 M ar. 2015.
Derrer, David T. "Vitamins and M inerals: How M uch Do You Need?" WebMD. WebM D, 8 Dec.
2014. Web. 22 M ar. 2015.
Goodman, Brenda. "Experts: Don't Waste Your M oney on M ultivitamins." HealthDay Consumer
News Service 16 Dec. 2013: Points of View Reference Center. Web. 21 M ar. 2015.
Kraft, Sheryl. "The Scoop on Taking M ultivitamins." Healthy Women. National Women's Health
Resource Center, Inc, 14 Jan. 2014. Web. 28 M ar. 2015.
"Listing of Vitamins." Harvard Health. Harvard University, 9 June 2009. Web. 21 M ar. 2015.
"M ultivitamins." U.S National Library of M edicine. U.S. National Library of M edicine, 1 Sept.
2010. Web. 22 M ar. 2015.
Park, M adison. "Half of Americans Use Supplements." CNN. Cable News Network, 13 Apr.
2011. Web. 22 M ar. 2015.
"Top Ten Interesting Facts about Vitamin Deficiency." Medianet. M edianet Copyright, n.d. Web.
21 M ar. 2015.