Is it necessary to supplement a healthy diet?
June 6th 2009 17:39
Over the years I have been asked many times about whether or not a person should take a multiple vitamin supplement. As an introductory post Iwould like to share this information about scientific resons to supplement your dietary food intake. I look forward to your comments and questions.
SHOULD YOU TAKE A MULTIPLE VITAMIN SUPPLEMENT?
By Professor Jack Bateman
The field of human nutrition is cluttered with controversial topics. One of the biggest controversies that persist today is the use of multiple vitamin supplements. Animal studies have shown for 40 years that nutritional optimization is beneficial in attaining optimal health. It has been the persistent claim of the American Medical Association over the past 30 years that only malnourished people and pregnant females need vitamin supplements.
The question is: can a person optimize their nutritional intake in order to consume optimal levels of micronutrients (vitamins and minerals)? To answer that question we cite a nutritional analysis of a hypothetical optimized one day menu containing the following: orange Juice, blueberries, multigrain bread, egg, Smart Balance (a butter substitute), plantains, carrots, brown rice, black beans, roast white meat chicken, celery, broccoli, peanuts, apple juice, salmon, sweet potato, spinach, grape juice, pear, and tangerine. The following chart displays the nutritional parameters analyzed, compared to RDA values and ideal micronutrient levels (Kenneth Cooper, Kenneth Pelletier):
Nutritional parameter Ideal Menu Recommended value IDEAL VALUES
CALORIES 1986 2000 2000
PROTEIN 98.5 75 75
CARBOHYDRATE 300 275 275
FIBER 42 50 50
FAT 51 67 67
RDA VALUES
CALCIUM 659.5 1000 1400
IRON 14.99 18 30
MAGNESIUM 612 400 600
POTASSIUM* 5367 3500 3500
SODIUM* 958 2400 2400
ZINC 9.89 15 30
VITAMIN A 6871 1500 25,000
THIAMIN B-1 1.86 1.5 15
VITAMIN E 15.14 15 400
RIBOFLAVIN B-2 1.84 1.7 15
NIACIN B-3 31.79 20 100
B – 6 3.78 2 100
FOLACIN 709 400 1000
VITAMIN C 374 60 2000
*RDA has not been established. These are suggested values.
The highlighted values in the Optimized menu are either below RDA values or significantly below the Ideal values. Interestingly, the saturated fat/monounsaturated fat/polyunsaturated fat ratio should minimally be 1/1/1, is actually 11/21/14. This ratio is consistent with the Mediterranean Diet. In the research journal article: Block, et.al. “Usage patterns, health, and nutritional status of long-term multiple dietary supplement users: a cross-sectional study.” Nutrition Journal. 30:12 pages. October 24, 2007, they concluded that the study group that daily consumed a broad array of vitamin/mineral and herbal supplements were more likely to have optimal blood levels of micronutrients than the non-supplemented control group. They also were less likely to have high blood pressure and diabetes.
There are numerous research articles that recommend the use of multiple vitamin/mineral supplements. In all fairness there are conflicting journal articles that suggest harmful effects of supplements. The AMA is always quick to warn potential supplement users of the dangers of overdosing on the fat soluble vitamins: A, E, D, and K. They often imply that these dangers apply to all supplements. In a study: Zhang, et.al. “Effect of multiple micronutrient supplementation on anti-oxidative activity and oxidized DNA damage of lymphocytes in children.” Ahongjua Liu Xing Bing Xue Za Zhi, 26:268-72. April 26, 2005, on multiple micronutrient supplements in children, the researchers concluded that “supplementation of multiple micronutrients could effectively increase the (blood) levels of beta carotene, vitamin A, vitamin E, vitamin C and Selenium.” They also measured a significant decrease in oxidized DNA (gene damage), decreased levels of hydrogen peroxide (a natural, inadvertent oxidation byproduct of metabolism that is harmful to cells) and increased levels of glutathione peroxidase (enzyme that destroys hydrogen peroxide, thus protecting the cell).
We can conclude that a multiple micronutrient supplement of the highest quality is an advisable part of any person’s nutritional regimen in order to obtain an optimal health status.
SHOULD YOU TAKE A MULTIPLE VITAMIN SUPPLEMENT?
By Professor Jack Bateman
The field of human nutrition is cluttered with controversial topics. One of the biggest controversies that persist today is the use of multiple vitamin supplements. Animal studies have shown for 40 years that nutritional optimization is beneficial in attaining optimal health. It has been the persistent claim of the American Medical Association over the past 30 years that only malnourished people and pregnant females need vitamin supplements.
The question is: can a person optimize their nutritional intake in order to consume optimal levels of micronutrients (vitamins and minerals)? To answer that question we cite a nutritional analysis of a hypothetical optimized one day menu containing the following: orange Juice, blueberries, multigrain bread, egg, Smart Balance (a butter substitute), plantains, carrots, brown rice, black beans, roast white meat chicken, celery, broccoli, peanuts, apple juice, salmon, sweet potato, spinach, grape juice, pear, and tangerine. The following chart displays the nutritional parameters analyzed, compared to RDA values and ideal micronutrient levels (Kenneth Cooper, Kenneth Pelletier):
Nutritional parameter Ideal Menu Recommended value IDEAL VALUES
CALORIES 1986 2000 2000
PROTEIN 98.5 75 75
CARBOHYDRATE 300 275 275
FIBER 42 50 50
FAT 51 67 67
RDA VALUES
CALCIUM 659.5 1000 1400
IRON 14.99 18 30
MAGNESIUM 612 400 600
POTASSIUM* 5367 3500 3500
SODIUM* 958 2400 2400
ZINC 9.89 15 30
VITAMIN A 6871 1500 25,000
THIAMIN B-1 1.86 1.5 15
VITAMIN E 15.14 15 400
RIBOFLAVIN B-2 1.84 1.7 15
NIACIN B-3 31.79 20 100
B – 6 3.78 2 100
FOLACIN 709 400 1000
VITAMIN C 374 60 2000
*RDA has not been established. These are suggested values.
The highlighted values in the Optimized menu are either below RDA values or significantly below the Ideal values. Interestingly, the saturated fat/monounsaturated fat/polyunsaturated fat ratio should minimally be 1/1/1, is actually 11/21/14. This ratio is consistent with the Mediterranean Diet. In the research journal article: Block, et.al. “Usage patterns, health, and nutritional status of long-term multiple dietary supplement users: a cross-sectional study.” Nutrition Journal. 30:12 pages. October 24, 2007, they concluded that the study group that daily consumed a broad array of vitamin/mineral and herbal supplements were more likely to have optimal blood levels of micronutrients than the non-supplemented control group. They also were less likely to have high blood pressure and diabetes.
There are numerous research articles that recommend the use of multiple vitamin/mineral supplements. In all fairness there are conflicting journal articles that suggest harmful effects of supplements. The AMA is always quick to warn potential supplement users of the dangers of overdosing on the fat soluble vitamins: A, E, D, and K. They often imply that these dangers apply to all supplements. In a study: Zhang, et.al. “Effect of multiple micronutrient supplementation on anti-oxidative activity and oxidized DNA damage of lymphocytes in children.” Ahongjua Liu Xing Bing Xue Za Zhi, 26:268-72. April 26, 2005, on multiple micronutrient supplements in children, the researchers concluded that “supplementation of multiple micronutrients could effectively increase the (blood) levels of beta carotene, vitamin A, vitamin E, vitamin C and Selenium.” They also measured a significant decrease in oxidized DNA (gene damage), decreased levels of hydrogen peroxide (a natural, inadvertent oxidation byproduct of metabolism that is harmful to cells) and increased levels of glutathione peroxidase (enzyme that destroys hydrogen peroxide, thus protecting the cell).
We can conclude that a multiple micronutrient supplement of the highest quality is an advisable part of any person’s nutritional regimen in order to obtain an optimal health status.
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