Vitamin and mineral supplements. Are they really necessary?

Yes, according to an article published in the "Journal Of The American Medical Association" in 2002. This article recommended that all adults should consider taking vitamins to help avoid chronic diseases.

The article stated the following:

• Low levels of folic acid, vitamins B6 and B12 can be associated with an increased risk of heart disease, neural tube defects and certain cancers.
• Low levels of Vitamin D may be a risk factor in the development of Osteoporosis and subsequent bone fractures.
• Low levels of the Vitamins A, C and E, known as the antioxidant vitamins, may increase the risk of several long term illnesses.
• Most people do not get an adequate supply of these vitamins from their diet.

How do I know which supplements are right for me?

The above study recommended that all adults should take a multivitamin tablet. You should remember to take the vitamin every day, and make sure that you take the RDA - ie the Recommended Daily Amount. If you are a Vegan (i.e. you eat no animal products whatsoever), you may want to consider taking a Vitamin B12 supplement. This is because Vitamin B12 is only available in foods from an animal source. However, many breakfast cereals and other vegan products are now fortified with Vitamin B12. Standard vegetarians who eat and drink dairy products such as egg, cheese and milk are less likely to suffer a Vitamin B12 deficiency.

What other supplements might I consider?

If you suffer with your joints or do a lot of exercise, you might want to consider the following supplements.

• Calcium - necessary for strong bones, teeth and nails. White spots on your nails may indicate a calcium deficiency.
• Fish Oils - these are rich in vitamins A and D which aids the absoption of calcium in the diet and essential fatty acids which are beneficial to the heart and circulatory system.
• Glucosamine - found in your joints and is involved in the maintenance of cartilage, tendons and ligaments. The body's natural ability to produce glucosamine can be affected by injury and aging.
• Chondroitin - found in cartilage, it attracts fluid to aid joint mobility.

Note - if taking multiple supplements, ensure that you do not overdose on any of the ingredients therein. In particular, it is possible to overdose on fat soluble vitamins such as A and D.

What about Omega 3?

Omega 3 is contained in fish oils (see above), and is said to be beneficial to your heart, sight, hair, skin and skeleton. Other supplements said to beneficial to your heart include garlic. Garlic helps to maintain optimal cholesterol levels and prevent hardening of the arteries. It is also an antioxidant. Garlic is also known to have anticoagulant effects, so if you are already taking blood thinners such as Warfarin or are preparing for surgery, you should ask your doctor if taking garlic is a good idea.

See the ShoppingTrolley Vitamin and Mineral Guides.