The Co-op Food Stores of New Hampshire and Vermont

added 04/04/11

by Mary Saucier Choate, M.S., R.D., L.D.
Dietitian and Co-op Food and Nutrition Educator

Some nutrition experts recommend a multivitamin and mineral supplement (“multi”) for everyone, while others stress the lack of convincing evidence that taking a daily multi actually does any good and the strong evidence that a healthful diet is the key to disease prevention.

There are, however, at least four points that nearly all the experts agree on: 1. Supplements do not replace healthy food choices. 2. There are dangers to overdosing on certain nutrients. 3. A low dose multi is unlikely to cause harm. 4. A multi will not contain adequate calcium, fiber, or the multitude of phytochemicals found in food.

Nutrients from a diet based on healthful food choices have much more evidence of benefit than a daily multi, but a multi or individual nutrient supplement may be helpful in certain situations.

Making Sure You Get What You Need

You must be informed in order to make a choice that actually has the effect of filling in the vitamin and minerals you may be short on, while not giving you a harmful excess of certain nutrients. If you choose to take a multi or individual nutrients, carefully read the “Supplement Facts” label for the serving size and the amount of each nutrient. Also, check the “Nutrition Facts” labels of the fortified foods you eat such as breakfast cereal, energy bars, shakes and powders because these can also provide additional vitamins and minerals.

Vitamin B12 Strict vegans who eliminate all forms of animal products from their diet, and those over age 50 who may have difficulty absorbing the vitamin from food may benefit from a vitamin B12 supplement. The recommended daily intake for men and women is 2.4 micrograms.

Folate Adequate folate (called folic acid when in supplement form) is critical for all women of childbearing age to prevent serious birth defects. The recommended daily intake for men and women is 400 micrograms. For pregnant women: 600 micrograms

Supplemental vitamin D is necessary for those: with limited milk intake, who obtain inadequate sunlight exposure (such as those of us living north of Boston), or who absorb vitamin D from the sun inefficiently (older adults, those with intestinal absorption disorders, and sunscreen users). Note: sunscreen use is essential to prevent skin cancer risk. The recommended daily intake for adults to age 50 is 5 micrograms (200IU); ages 51- 70: 10 micrograms (400IU); ages over 70: 15 micrograms (600IU).

Calcium as a supplement or in fortified foods is essential for people with lactose intolerance who avoid dairy products, for those with dairy allergies, and for those who do not meet their daily calcium requirement of 1000 milligrams for adults to age 50; 1200 milligrams for those over 50 years old.

Iron is especially important for vegetarians, whose requirement is twice that of omnivores because of the less bioavailable form of iron found in plant foods. Vegetarian men and post-menopausal vegetarian women need 16 milligrams daily. Pregnant vegetarians need 36 milligrams a day, so a supplement may help. (In comparison, non-vegetarian men and post-menopausal women need 8 milligrams daily; omnivore women of childbearing age require 18 milligrams.)

Zinc Vegetarians may also need a zinc supplement since phytates in whole grains and legumes can interfere with zinc absorption. For non-vegetarians, the zinc requirement for women is 8 milligrams, 11 milligrams for men. It is as much as 50% higher (12mg – 17 mg) for vegetarians.

A multi is necessary for those following a strict weight loss diet that severely restricts calories and/or important food groups. For those who have a diagnosed nutrient deficiency, a high dose supplement of the nutrient they lack is essential and should be monitored by a health professional.