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In my opinion, you not only can take a multivitamin, but you should do so. There are several reasons why I believe this is important:
1. According to the most recent government study of what Americans are actually eating (1994-1996 Continuing Survey of Food Intakes by Individuals, conducted by the United States Department of Agriculture), a large proportion of all age groups is failing to consume the minimum recommended amount of vitamins A, C, E, B6, B12, folic acid and niacin, and falling short of the recommended intakes for magnesium, iron, calcium and zinc. In that USDA survey:
- 69 percent of the individuals studied had consumed less than 100 percent of the RDA (Recommended Dietary Allowance) for vitamin E, while nearly 20 percent fell short by 50 percent or more.
- 56 percent of the study subjects consumed less than 100 percent of the recommended amount for vitamin A; 23 percent missed by at least 50 percent. For Vitamin C, 37 percent consumed less than 100 percent, while about 16 percent consumed less than 50 percent.
- 33 percent consumed less than 100 percent of the recommended amount of folic acid, and 65 percent failed to meet the goal for calcium.
2. I believe in supplementation because some research suggests that the government's recommended goals for some vitamins and minerals may be too low. The government's Daily Values are based on the amount that 97 percent of average individuals require to prevent the onset of deficiency symptoms. However, for many people, this may not be the optimum amount (for example: people who have chronic illnesses or gastrointestinal disorders). And I believe that, even for healthy people, higher levels of some nutrients may offer some benefits.
3. I also recommend supplements because (for some nutrients) it's difficult to get the optimal amount from food alone. It would be difficult, for instance, to consume what I consider to be optimal levels of vitamin E through diet alone (you'd have to consume six cups a day of walnuts or 12 1/2 cups of raw spinach!) For all these reasons, I now recommend vitamin and mineral supplementation for all adults. I must remind you, however, that nutritional supplements are meant to complement a healthy and varied diet, not to compensate for the deficiencies of a poor diet. My motto: Eat well, supplement well, and live well |
