FitSugar

Do You Take Multivitamins?

FitSugar — Wed, 24 Jun 2009 09:57:47 -0700

Sometimes multivitamins seem overhyped, but some folks use them as a safety if they feel they are not getting enough vitamins and minerals from their diet. So tell me . . .

Do You Know Your RDI?

FitSugar — Thu, 16 Apr 2009 06:00:00 -0700

Our bodies require certain amounts of vitamins and minerals daily to operate smoothly. If you're confused about how many to get of each and why exactly we need them, you're not alone. Take this quiz to help get all those "recommended daily intake" amounts straight.

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Take the quiz

Do You Take Vitamins Daily?

FitSugar — Mon, 01 Dec 2008 04:30:00 -0800

I have been a vitamin skeptic for years, having experimented with different types of supplements off and on over the years. I took folic acid when I decided I wanted to get pregnant, and I encourage my mother to take calcium since the supplements have been shown to help women over 65 maintain healthy bone density. The more I read about vitamins, the more nutritionist and dietitians say to eat your vitamins and that the body processes micronutrients and antioxidants better from food. Additionally, vitamin deficiencies are not really a problem here in the US rendering supplements unnecessary.

A compilation of studies on the benefits of vitamins A, C, and E indicate that they don't prevent cancer or heart disease. Some studies have even found that taking vitamins may shorten your life. Ahhh . . . the bitter ironies.

I know we are all trying to be as healthy as we can be and I am wondering your stance on nutritional supplements. So tell me . . .

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RDI Reminder: How Much Do I Need Again?

FitSugar — Mon, 03 Nov 2008 12:00:00 -0800

We all know we should be getting enough vitamins and minerals from the food we eat. If there's any doubt in our minds that we're missing certain nutrients, we take vitamins just to be sure. The problem is, consuming excessive amounts of certain vitamins and minerals can be harmful so check out this chart for a little recommended daily intake (RDI) refresher. Pay special attention to the amounts because some are needed in micrograms (mcg), and some are needed in grams (g).

Vitamin	Amount	Sources
Vitamin A	700 mcg	Carrots, sweet potatoes, dark-green veggies
Vitamin B1 (Thiamine)	1.4 mg	Green peas, spinach, liver, beef, pork, navy beans, pinto beans, soybeans, nuts, bananas, whole grain and enriched cereals, and breads
Vitamin B2 (Riboflavin)	1.2 mg	Asparagus, okra, chard, almonds, leafy greens, cottage cheese, milk, yogurt, meat, eggs, and fish

To see the rest read more.

Vitamin	Amount	Sources
Vitamin B3 (Niacin)	14 mg	Chicken, beef, tuna, salmon, milk, eggs, broccoli, tomatoes, carrots, dates, sweet potatoes, asparagus, avocados, nuts, whole grains, beans, mushrooms, nutritional yeast
Vitamin B5 (Pantothenic acid)	5 mg	Whole grain cereals, beans, eggs, meat, some energy drinks
Vitamin B6 (Pyridoxine and Pyridoxamine)	1.3 mg	Nuts, liver, chicken, fish, green beans, salad greens, wheat germ, nutritional yeast, sea vegetables, and bananas
Vitamin B7 (Biotin or Vitamin H)	30 mcg	Beans, nutritional yeast, cauliflower, chocolate, egg yolks, fish, liver, meat, molasses, dairy products, nuts, oatmeal, oysters, peanut butter, bananas, soy products, mushrooms, wheat germ, and whole grains
Vitamin B9 (Folic Acid)	400 mcg	Leafy greens such as spinach, dried beans and peas, sunflower seeds, oranges, asparagus, broccoli, liver, enriched cereal
Vitamin B12 (Cobalamin)	2.4 mcg	Animal products such as meat, eggs, dairy products, nutritional yeast, and fortified cereals
Vitamin C	75 mg	Oranges, strawberries, grapefruit
Vitamin D	200 units	Milk, sunlight
Vitamin E	15 mg	Eggs, fortified cereals, fruit, green leafy vegetables (such as spinach), meat, nuts, poultry, vegetable oils (corn, cottonseed, safflower, soybean, sunflower), olive oil, wheat germ oil, and whole grains
Potassium	4,200 mg	Potatoes, tomatoes, white beans, lentils, yogurt, bananas, broccoli, soybeans, avocado
Calcium	1,000 mg	Dairy products, nuts, broccoli, fortified orange juice, sardines
Protein	40-60 g (depending on your weight and activity level)	Dairy products, nuts, meat, poultry, fish, eggs
Iron	18 mg	Molasses, liver, dates, baked potato with the skin, kidney beans, chickpeas, oats, beets
Zinc	9 mg	Oysters, red meat, chicken, beans, nuts, whole grains, dairy products, fortified cereals
Magnesium	300 mg	Chard, spinach, tofu, artichokes, lima beans, scallops, sea bass
Phosphorus	700 mg	Bran, cocoa powder, dairy products, seafood, chickpeas, garlic, lentils, soybeans, nuts, liver, eggs, chicken, yeast

I printed this chart and put on the inside of a cabinet door in my kitchen so I can conveniently refer to it.

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Water-Soluble vs. Fat-Soluble Vitamins

FitSugar — Thu, 16 Oct 2008 13:00:00 -0700

Now that cold and flu season is headed our way, I'm sure many of you are filing up on your fair share of vitamin C. You've probably heard that if you take too much, you just end up passing the excess. This doesn't happen with all vitamins, only ones that are water soluble. Vitamin C and all eight B vitamins are water soluble, which means water is required for their absorption. These nine vitamins are found mostly in fruits, veggies, and grains. You need to ingest water soluble vitamins every day, because your body metabolizes what it can, and the excess is flushed out as waste when you go to the bathroom.

On the other side of the spectrum are fat-soluble vitamins. To find out how they differ from their water-soluble brethren, just read more.

Unlike water-soluble vitamins that you need to consume daily, fat-soluble vitamins are stored in your liver and fatty tissues, and are eliminated much more slowly. Vitamins A, D, E, and K are fat-soluble, and are mostly found in fatty foods such as meat, dairy, vegetable oils, and oily fish. You have to include a little fat in your diet in order to absorb fat-soluble vitamins. Since they're stored in your body, supplements of these vitamins are not really necessary. Actually if you consume excessive amounts of fat-soluble vitamins, they can be harmful to your body, so pay close attention to your diet.

Fit's Tip: If you want to know how much you should be getting of each, click on the name of the vitamin above.

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The Skinny on: Vitamins vs. Minerals

FitSugar — Mon, 06 Oct 2008 14:30:00 -0700

We all know we should be consuming enough vitamins and minerals. We need them in order to stay healthy, but did you ever think about what the difference between the two is? Vitamins come from the plants and meat we eat. They are essential nutrients that fall into one of two categories: water soluble or fat soluble. Vitamin C and all eight B vitamins are water-soluble, which means water is required for their absorption. These nine vitamins are found mostly in fruits, veggies, and grains. You need water-soluble vitamins every day, and the extra is flushed out when you go to the bathroom. Vitamins A, D, E, and K are fat-soluble, and are mostly found in fatty foods such as meat, dairy, vegetable oils, and oily fish. They require fat for absorption and are stored in fat tissue for later use. If you eat excessive amounts of fat-soluble vitamins, they can be harmful to your body so pay close attention to your diet.

To hear all about minerals and find out if taking supplements is necessary read more.

Minerals fall into one of two categories as well: macro or micro. The ones needed in quantities of 100 mg or more are considered macro such as calcium, phosphorus, potassium, sodium, chloride, magnesium, and sulfur. The ones needed in much smaller, trace amounts are considered micro. Iron, iodine, zinc, chromium, selenium, fluoride, molybdenum, copper, and manganese are micro minerals. There are 16 essential minerals needed by the body, and you can obtain them from a variety of foods including meat, cereals, bread, fish, milk, vegetables, fruit (especially dried fruit), nuts, and also from water.

Fit's Tip: The best way to get the vitamins and minerals your body needs is from your diet. As long as you're eating a variety of foods, vitamin supplements aren't necessary.

DrSugar Answers: Taking a Multi-Vitamin?

DrSugar — Tue, 24 Jun 2008 03:30:00 -0700

DrSugar is in the house and answering your questions.

Hi DrSugar!
I'm 23 and if I am honest with myself about my diet, I don't think I am eating the recommended daily doses of vitamins and minerals. Could you provide some insight on the benefits and downsides of a daily multi-vitamin, or is it more beneficial to eat my vitamins in whole foods? Should a multi-vitamin include calcium and other women-focused nutrients, but I'd really appreciate your healthy opinion!
Thanks,
Needing a Vitamin

See what DrSugar has to say when read more.

Taking a trip down the vitamin aisle at the drug store is overwhelming, and if you read the advertisements you might feel like you are missing out on all sorts of important vitamins and minerals. The truth is that true vitamin deficiency is very rare in the modern world, even for those with strict dietary restrictions. Most of us have the good fortune of access to a wide variety of foods such as fruits, vegetables, grains, and dairy which provide all of the vital nutrients. Many of the foods we eat are also artificially fortified with nutrients. For example, table salt contains iodine, bread contains folate, milk commonly has vitamins A and D, and cereals often contain many different vitamins and minerals. There is some evidence that there is such a thing as “too much of a good thing” when it comes to certain vitamins. For example, too much vitamin A during pregnancy can be toxic to the growing fetus. In many cases it is also unclear how supra-normal doses of certain vitamins and minerals affect our bodies.

A well rounded diet is far and away the best method of obtaining the important vitamins and minerals that your body needs. The main exception to this concept is in regards to calcium and vitamin D supplementation for the prevention of osteoporosis. If your dietary intake of calcium is not around 1000mg it is important to supplement with calcium to promote bone growth and prevent osteoporosis. There are other studies that suggest fish oil can improve HDL cholesterol levels, which can possibly prevent heart disease. Multivitamins are also generally recommended for those with severe dietary restrictions, the elderly, or other illnesses that can affect the absorption of nutrients. Other than these few exceptions, dietary supplements can never replace the importance of a well rounded, balanced diet. NutritionData.com is a great resource that can be used to determine if your diet is providing the nutrients you need.

If you have a question for DrSugar, send me a private message here and I will forward it to the good doctor.

DrSugar's posts are for informational purposes only and should not be considered medical advice, diagnosis, or treatment recommendations. Click here for more details.

You Asked: Should I Take Time-Release Vitamins?

FitSugar — Tue, 20 May 2008 10:00:00 -0700

You're asking and I'm answering . . .

Dear Fit,
I was at the health food store perusing the shelves of vitamins when I saw the words "time-released" on a few bottles. What does this mean and should I be taking these instead of regular vitamins?
- At a Loss About Supplements Suzanne

This is a great question, since I'm sure many of you wonder the same thing. According to Women's Health, when you swallow regular vitamins they begin to dissolve instantly. Time-released vitamins dissolve more slowly, so they take longer to enter your bloodstream. There is no evidence that shows slower is better for your body, and since time-released supplements are usually more expensive, they'll just end up costing more without offering any benefits. One advantage is that a slower releasing vitamin may be easier on your belly, if you tend to get an upset stomach from regular vitamins.

Honestly though, if you're eating a balanced diet that includes whole grains, fresh fruits and veggies, and healthy sources of lowfat proteins, there's really no reason to take vitamins at all.

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Taking Vitamins May Shorten Your Life?

FitSugar — Tue, 22 Apr 2008 03:30:00 -0700

It seems that doctors, chiropractor and other health professionals are always encouraging folks to take a daily vitamin. If you're a person who downs a bunch of pills with her morning cup of coffee or OJ every morning, then you may be surprised to hear this horrible news - research shows that people who take antioxidant supplements, including vitamins A and E, may be unknowingly shortening their lives. Ironically quite the opposite of what they are hoping to do. In this Danish review of 67 studies done on 230,000 healthy men and women, the team of scientists found no evidence that taking antioxidant supplements had any positive effect on preventing diseases such as cancer. Actually, some supplements may even increase susceptibility of getting sick and dying sooner.

Wait, I thought antioxidants were good for you. If you're confused too, then read more.

Yes, it's true. Antioxidants such as vitamins A, C and E, beta carotene and selenium, are considered essential for our health, because they support the immune system and help rid the body of free radicals that can possibly lead to disease. Many of us already get the recommended amount or these vitamins and minerals each day in the food they eat, and there's no scientific data that says that more is better. Plus, people aren't exactly sure about dosage amounts when it comes to vitamins. The RDI of vitamin C is about 75mg, but you can buy tablets of 1,000 mg. Taking a huge amount of any vitamin all at once could throw your system off balance.

Of course there are scientists who don't agree with these studies, and feel that there is some merit to taking a daily vitamin. For those not getting enough from their diets, vitamins could help to promote overall health.

So what's your opinion on taking supplements? Do you take vitamins everyday, or do you feel it's not necessary?

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An Easy Fit: Try Diet Coke Plus

FitSugar — Tue, 11 Mar 2008 10:45:00 -0700

Multitaskers, take note: Diet Coke Plus has all the great taste you expect from Diet Coke, and essential vitamins and minerals.

What’s in it for you? The convenience and refreshing taste of Diet Coke along with vitamin B3, vitamin B6, vitamin B12, zinc, and magnesium. Whatever’s happening during your day, you can grab one, get going, and get essential nutrients.

Try Diet Coke Plus in 20-oz. bottles and 12-can fridge packs. Learn more about Diet Coke Plus, and thanks to our friends at Diet Coke Plus for sponsoring this post.

To watch an ad for Diet Coke Plus, read more