What Supplements Should NOT Include

Many people don't have a clear understanding of the importance of multivitamin/multimineral supplements. Whenever I mention these specific supplements, I am referring to products that contain nutrients that SHOULD be in our food.  It is true that due to the lack of nutrients in our food along with the toxic world in which we live today, many of us are deficient in achieving the optimal levels of vitamins and minerals we need from our diet.  This is the primary reason we all need to take a multivitamin/multimineral supplement - to fill in the missing gap.

But can we get "TOO MUCH of a good thing?"  The answer is yes in some cases. But if we take supplements that contain nutrients our bodies can excrete [if it needs to do so], or if we avoid specific nutrients in a supplement, then there isn't a problem.  I want to call your attention to two ingredients frequently found in supplements which can build up and should NOT be included in a routine vitamin supplement or multivitamin/multimineral supplement.  These are VITAMIN A and Iron.


RED FLAG #1:  VITAMIN A

Why shouldn't vitamin A be included in a routine multivitamin/multimineral supplement?

Vitamin A is a fat soluble vitamin, and its level can build up in the tissues causing skin problems, bone pain and fractures, nausea, vomiting and weakness.  A good vitamin supplement will include BETA-CAROTENE instead of vitamin A.  If the body needs more vitamin A, it can convert it from the beta carotene, but if not, then the beta carotene is harmlessly excreted.

Don't misinterpret this to mean vitamin A isn't important. You just don't want to fill in the missing gap with this nutrient from a supplement.  Vitamin A is still made inside the body using beta-carotene as a raw material. Vitamin A (also called retinol) is an essential nutrient and has three important functions in the body.

The most important function is its role in promoting vision. Another important function of vitamin A involves its role in affecting immune function, taste, hearing, appetite, skin renewal, bone development, and growth. Vitamin A's third role involves controlling embryonic development.

So vitamin A is very important!  And while the take-home message today is to opt for beta-carotene OVER vitamin A in a supplement, also be alert to the fact that vitamin A deficiency is a major public health issue, particularly in developing countries. It has been estimated that 500,000 preschool-age children worldwide become blind each year as a result of vitamin A deficiency.  Millions of others suffer from night blindness, a common clinical sign of inadequate vitamin A intake. Further estimates suggest that more than 100 million children worldwide suffer from vitamin A inadequacy without showing clinical signs of acute deficiency. Beta-carotene is known to be an effective dietary cure for vitamin A deficiency and an effective remedy for symptoms of this disorder.

Epidemiological studies are showing today that long-term intake of dietary beta-carotene may reduce the risk of several types of cancer. Similar findings pertain to heart disease and immune health.

That being the case, let's discuss some dietary sources rich in beta carotene and vitamin A.  These include carrots, broccoli, yellow squash, corn, tomatoes, papayas, oranges, and dark green leafy vegetables like spinach, kale and Chinese cabbage. Beta-carotene is heat stable, so it is not degraded during prolonged boiling or microwaving.  But keep in mind, we typically don't get enough of this important nutrient in our diet which is the reason we need additional help from a quality supplement.

I should also point out that HIGH LEVELS of beta-carotene in the diet can induce hypercarotenosis, a benign condition characterized by a jaundice-like yellowing of the skin. Symptoms are reversed when dietary intake is reduced.  But understand that MOST people are deficient in this vitamin, not the other way around.


RED FLAG #2:  IRON:

So we discussed the reason vitamin A shouldn't be in a routine multivitamin/multimineral supplement, but why shouldn't iron be included?

While iron is frequently found in supplement tablets, it causes no problem for most people.  BUT one person in 300 has a condition called hemochromatosis which means that the iron will continue to build up in the body tissues, especially the liver, pancreas and heart, leading to cirrhosis, diabetes and heart failure.  THIS CAN BE FATAL!

Unfortunately only a special blood test can confirm the presence or absence of hemochromatosis, so to include iron in a routine supplement could potentially kill one person in 300.

So look for a multivitamin/multimineral supplement that is complete and broad-spectrum but that DOESN'T contain iron. The widespread availability of iron-fortified foods ensure that most adults receive sufficient iron from their diets. (As an example, just one cup of a popular toasted oat cereal provides 45% of the RDA for iron.)

While it is readily available, it is also important to understand that some people need extra iron (for anemia). However, it should be taken as a SEPARATE tablet, only after a blood test has confirmed there is a need!

It is simply not possible to provide an adult multivitamin supplement with adequate iron for those who need substantial amounts without providing too much for those who do not need extra iron.

ONE FINAL NOTE:  For best absorption, avoid taking an iron supplement together with a calcium-containing supplement. Calcium and iron supplements should be taken several hours apart.

So which multivitamin/multimineral supplement is in your cabinet?

As always, feel free to send me a message if you have questions or comments about anything discussed in the article or if you have any questions about health in general.