If you're taking a multivitamin to get all the vitamins you need, think again. The National Institutes of Health (NIH) found "insufficient evidence on the benefits and safety of multivitamins/minerals to recommend their regular consumption.""More than half of Americans are taking dietary supplements, the majority of which are multivitamins, and the bottom line is that we don't know for sure that they're benefiting from them. In fact, we're concerned that some people may be getting too much of certain nutrients," said panel chairman J. Michael McGinnis, M.D., M.P.P., Senior Scholar with the Institute of Medicine of the National Academy of Sciences.
With many commonly consumed foods (cereal, protein bars, sports beverages, etc.) fortified with vitamins and minerals, it's easy to see how adding supplements to your regimen could easily put you over the top. For example:
- Beta-carotene supplements were not found to protect against cancer or heart disease. In fact, beta-carotene supplementation among women who were smokers at some point in their lives more than doubles the risk of tobacco-related cancers. If you eat a healthy diet, getting too much beta-carotene is a concern.
- Athletes and others take glucosamine to relieve joint pain, but research shows most commercial supplements are ineffective, while the safety of large doses remains uncertain.
- High intake of multivitamins in general -- and zinc in particular -- hiked men's risk of dying from prostate cancer. Multis can also be a concern for women, as they're linked to increased breast density, which can mean a six-fold greater breast cancer risk.
This doesn't mean you should ignore your nutrient needs, as far too many Americans are deficient when it comes to fiber, calcium, potassium, magnesium and vitamins A, C and E. Rather, put your focus on deriving key nutrients from food, not supplements.
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