The unspoken assumption of the balanced diet is that the food we eat is nutritious, which means it must be providing us with the vitamins and minerals our body needs to function.
Various studies demonstrate that supplements prevent, and even help to reverse, serious health problems
All food starts to lose its nutritional value from the moment it is picked, baked, slaughtered or produced. Therefore, the fresher the food the better and the more nutritious for our body.
Various studies have shown that we are consuming inadequate amounts of folate, while vitamin C and magnesium intakes were low in more than 50 per cent of the group studied.
In a study of 433 men and 876 women in low-income groups in the UK, 25 per cent of men and 16 per cent of women were deficient in vitamin C and were at high risk of developing scurvy (J. Public Health, 2008).
Those who feel that supplements are a waste of time, or worse, could harm us, should look at the numerous studies which demonstrate (and have done over many years) that supplements prevent, and even help to reverse, serious health problems.
Infection – nutritional supplements help to prevent infections, especially in people who have type 2 diabetes. A total of 196 diabetics were given either micronutrients or a placebo for six months. Incidences of upper respiratory tract infections (the common cold), whitlow (abscess in the tissues around the nails), vaginitis, urinary tract infections, gingivitis and dental ulcers were all lower in the group given the nutrients (Asia Pac. J. Clin. Nutr., 2011).
Inflammation – vitamins C and E, and carotene, work in combination to reduce C-reactive protein and homocysteine in the blood, both of which are markers of inflammation, a recognised cause of more than 80 diseases, including heart problems (Public Health Nutr., 2011).
Mental health – vitamin D supplements help us stay mentally sharp as we age. One study of 5,596 women with an average age of 80 years, reported that weekly vitamin D supplements helped to improve memory and concentration (Neurology, 2010).
Pregnancy – women who take vitamin C or ascorbic acid reduce their chances of needing hospital care during pregnancy. In a study of 384 pregnant women, half were given 400 mg of vitamin C every day; 42 per cent of these women, compared with only 27 per cent in the non-vitamin group, did not require hospital care. (Pan. Afr. Med., J 2011).
Prostate cancer – zinc supplements protect against prostate cancer. In a study of 35,242 men, those who took an average of 15 mg/day, or more, of the supplement were much less likely to develop the disease than those who did not supplement (Nutr. Cancer, 2009).
Wound healing – taking vitamin C with zinc, orally, helps to speed up the healing of wounds. The combination works better for healing ulcers and surgical wounds than just taking vitamin C on its own (Curr. Opin. Clin. Nutr. Metab. Care, 2009).
Colon cancer – eating more vegetables, fruit and wholegrain products did not reduce the risk of colon cancer, but taking vitamin and mineral supplements for five years or longer did. The effect was significant, particularly in women, say the researchers (Eur. J. Cancer Prev., 2007).
Longevity – even standard doses of vitamin D supplements can help us to live longer. D2 and D3 have protective effects against life-threatening diseases such as cancer, cardiovascular disease and diabetes, and so help to increase longevity, say researchers (Arch. Intern. Med., 2007).
Cervical cancer – vitamins A (including beta carotene), C and E are powerful protective agents against cervical cancer, say researchers who tracked 144 patients and 288 age-matched healthy controls (Nutr. Cancer, 2010).
Osteoporosis – vitamins D and K help to improve bone health in most postmenopausal women. In the study, 51 women (all of whom were at risk of developing osteoporosis) were put on a Mediterranean style, low glycaemic diet and a regime of aerobic exercise, and were also given vitamins D and K, or a placebo. There was a significant increase in collagen (which is a more favourable marker of bone metabolism) in the vitamin group compared with the placebo controls. (Nutr. Res., 2011).
Heart attack – vitamins C, A, D and E halve the risk of myocardial infarcts (heart attack) if taken individually. The protective effect is strongest in women who have no history of heart disease. A multivitamin taken for five years or more is also protective (Am. J. Clin. Nutr., 2010).
Cancer – taking multivitamins and minerals every day can help to prevent cancer. In a meta-analysis of supplement studies, researchers concluded that vitamin supplements may prevent cancer in people with poor nutritional status (Evid. Rep. Technol. Assess., 2006).
There are major studies which contradict the benefits of supplements. However, one should always look at the true, commercial reasons behind these studies. There are many supporting the benefits of good-quality supplements taken sensibly.
If we are malnourished by the food we eat, should we be taking vitamin and mineral supplements to ensure that we remain healthy?
kathryn@maltanet.net