Pratinav Mishra
Since March is National Nutrition Month, it’s a good time to remind ourselves that a healthy, variety-filled diet is the best way to get the nutrients we need.
For decades, vitamin and mineral supplements have carried a health halo. Many indians believe they help lower their chances of getting a cold or flu while helping them function in a chaotic world. So it’s no wonder the supplement industry is booming. Knowing the difference between science and fiction when it comes to vitamins can be challenging. There’s little oversight, a lot of misinformation and swarms of controversy. And that’s a tough pill to swallow when you’re trying to stay on top of your family’s health. So before you gulp down any more capsules, consider these myths about vitamins:
1- Myth: Taking a multi-vitamin can make up for a poor diet and prevent disease.
Reality: The fact is scientists are still undecided about whether multivitamins are effective. Some studies suggest multis protect against premature death. Others show they offer no benefit. Either way, food first is always the best prescription for needed nutrients. Nature packages vitamins and minerals in perfect combinations and benefits our bodies with yet-to-be-discovered nutrients, too. Dietary supplements are intended to supplement the diet, not replace it.
2- Myth: All Vitamins are safe because they are natural.
Reality: Anything that has the potential to be healing also has the potential to be harmful. Even though nutrients come from nature, when manufacturers process them into pill-form, they become unnatural. What’s more, natural doesn’t necessarily mean safe or effective. After all, arsenic is natural but an effective carcinogenic (cancer-causer), making it unsafe to consume.
3- Myth: You can’t overdose on vitamins.
Reality: If you take vitamins and minerals while eating an amped-up diet of fortified cereals and sports bars (which often contain 100 percent or more of the recommended dietary allowance for certain vitamins and minerals), you could be overdoing it. You might even damage vital organs in the process. Too much vitamin A can affect your liver and, in pregnant moms, can lead to birth defects in their babies; excess vitamin B6 can cause nerve damage; and too much vitamin C can turn the famous antioxidant into a pro-oxidant (which damages body cells), not to mention the diarrhea.
4- Myth: Vitamins don’t interact with medications.
Reality: Certain vutamins, including vitamin K (which helps blood clot), zinc (which some people believe boosts immunity) and omega-3s (which thin the blood), may interact with prescription and over-the-counter medications. Whether you’re taking a daily aspirin to protect against heart disease or you’re on an antibiotic for a bacterial infection, the supplements you’re taking could interfere or enhance the effects of your medications. You should always share with your physician and pharmacist a list of any supplements you are currently taking to help avoid these negative interactions.
5- Myth: You should take vitamins and other supplements on an empty stomach.
Reality: Many vitamins are water soluble—meaning they dissolve in water and will be absorbed by the body at almost any time of the day, regardless of what’s in your tummy. But there are 4 fat-soluble vitamins—A, D, E and K—that can only be absorbed with fat. So if you are taking a multivitamin that contains a fat-soluble vitamin, it’s best to take it with a little food that contains some fat. Also, many find that taking a supplement on an empty stomach makes them nauseous.
