| What You Need To Know About Vitamins And Minerals |
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How many times have you heard wild claims about how healthful a certain nutrient is
for your Multiple Sclerosis? Grocery store shelves are filled with products claiming
to have health benefits. Representatives from health food stores claim that all kinds
of supplements can cure your health problems. Do you need a special diet for your MS?
Should you take a multivitamin supplement? Where do you go for advice regarding diet
and supplements?
Vitamins and minerals are substances needed by the body for growth, function and
general health. We get most of these substances through the foods that we eat.
They are also known as micronutrients. If our diet is deficient in any of
these micronutrients, we sometimes need to supplement them.
Vitamins
Vitaminsare needed for most body functions. They help the body process proteins,
carbohydrates and fat. Some help with production of hormones, genetic material,
blood and chemicals in your nervous system.
There are 14 vitamins that are either fat soluble (stored in your body’s fat) or
water soluble (not stored in large amounts). The fat soluble vitamins are A, D, E, and K.
If taken in excess, Vitamin A and D may produce toxic effects.
The water soluble vitamins are C, choline, biotin, Vitamin B1 (thiamin),
B2 (riboflavin), B3 (niacin), B5 (pantothenic acid, B6, pyridoxine,
B9 (folic acid/folate) and B12 (cobalamin).
Minerals
Minerals include calcium, magnesium and phosphorus that are important for bone and teeth
health. Sodium, potassium and chloride help regulate water and chemical balance in your
body. Other minerals are chromium, copper, fluoride, iodine, iron, manganese, molybdenum,
selenium and zinc. They all play a role in growth and health.
When a body is deficient in some vitamins and/or minerals, illness can occur.
Too much of a vitamin or mineral can produce toxic effects. It is important not
to over supplement. Eating a balanced diet will provide all the necessary vitamins
and minerals. In addition, foods also provide fiber and other food substances such
as phytochemicals. Some foods carry a label that states they are fortified or enriched.
If a food is fortified, a nutrient has been added that wasn’t there before.
If it is enriched, it means that nutrients lost in processing have been added back.
If your diet is not adequate to supply all the vitamins and minerals you need,
supplementation may be needed. Here are some guidelines:
- Read labels. Look at the RDA (recommended daily allowance) on any supplement.
The Food and Nutrition Board of the Institute of Medicine establish these.
In most cases, avoid mega doses. Other information on a label will be DVs (Daily Values).
These are set by the FDA and are based on a 2000-calorie diet.
Percent Daily Value tells you what percent the supplement supplies of the DV.
- Choose supplements with USP on the label. These products meet standards for strength and purity.
- Natural vs. synthetic. Your body will utilize both in the same way.
- Check expiration dates. If none are present, don’t buy them.
- Store supplements in a cool dry place and away from the reach of children.
- Advise your health care provider of any supplements you take.
Some do not interact with medications well.
- Add up the vitamins and minerals if you take different supplements to be sure
you do not exceed the RDAs.
Who should take vitamin and mineral supplements?
- People over 65
- Pregnant women
- Postmenopausal women
- People who smoke or use alcohol
- Dieters
- Poor eaters
- People who are on a special diet
Antioxidants
Three vitamins, Vitamins A, C and E have antioxidant properties. Antioxidants
go after free radicals in your body that can cause injury to brain cells and other
organs. It has long been used to help protect against aging and the effects of
aging as well as many illnesses. In MS, they may have some benefit but they are
also thought to be immune stimulating. Theoretically, they could encourage unwanted
activity from an immune system that is already over stimulated.
Phytochemicals
These are compounds found in plant foods that are powerful agents that may offer
protection from a variety of diseases and conditions such as cancer and heart disease.
Cruciferous vegetables such as broccoli and cauliflower may be protective against
stomach and colon cancer. Garlic is thought to have some protection against cancer
and may reduce risk of high cholesterol problems. There are many
other phytochemicals that are being studied to establish their benefit.
Nutraceuticals
These are components in foods that are thought to have desirable
physiologic effects. Some nutraceuticals are extracted from foods and are put into supplements.
Keep in mind, when you are investigating what you should eat or supplements to take,
that there is no controlled research which demonstrates slowing the progression or
decreasing the symptoms of multiple sclerosis, through diet or vitamin/mineral
supplementation. Overall, it is clear that healthy nutritional habits can prevent
nutrition-related diseases such as heart disease, cancer, diabetes, hypertension and
obesity. The goal is to have a healthy diet and related lifestyles that maintain
your blood pressure, blood sugar, blood fats, and weight at normal levels.
This information on vitamins and herbs is presented to assist you to make wise
choices in your diet as well as supplementation. Because there have been no
overwhelmingly conclusive studies to show benefit in supplements, you need to
discuss the appropriateness of their use for you with your health care provider.
Patricia Kennedy, RN, CNP
Baldwin Sanders, RD
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| - reprinted with permision from- The Heuga Center. |
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