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7 Tips to Vitamins and Supplements
By: Donielle Freedman, M.D., Director of Medicine for University Medical Center's Summerlin Area Primary Care Specialists

1. Don't look for all your answers to good health in a bottle of vitamins.
Vitamin pills cannot replace a healthy diet, however, vitamins and mineral supplements can help ensure that your receive the daily recommended allowance. There are a lot of people who walk into vitamin or grocery stores and purchase vitamins by the cartload believing the claims they make to good health. Between 30 and 40 percent of American adults take vitamin supplements, but in most cases, a person who is healthy and who eats regular, healthy meals has no need for vitamin supplements. There is no evidence that taking extra vitamins in the form of supplements will make a person live longer, have better sex or make you look younger. When put to the test, most miracle claims vitamins manufactures make are untrue.

2. Who needs vitamin supplements?
There are certain groups who may be prone to vitamin deficiencies, such as the pregnant women, heavy drinkers and the elderly. Older adults are included in this group because of diet changes and requirements. If they have had a reduction in their consumption of food rich in vitamins, they could benefit from taking a vitamin supplement.

3. What vitamin supplements would you personally recommend to a person 50 years old and older to take and why?
There are only four vitamins that I would recommend to this age group. Vitamin E, vitamin D, calcium and vitamin C. Vitamin E protects tissue against oxidation, vitamin D because it helps in the absorption of calcium, which in turn helps prevent osteoporosis, and vitamin C because it helps in wound healing. The recommended amount of calcium is 1200 mg for adolescents, 1000 mg for pre-menaposal women, 1500 mg for post-menopausal women and men over the age of 65, as well as 800 IU of vitamin D a day.

4. Are there any other benefits to taking vitamin E There has been some research that suggests that vitamin E may help in reducing the risk of coronary artery disease and helps boost immune response in older adults. According to the Journal of American Medical Association, the greatest immune response was seen in the group receiving 200 mg of vitamin E - although the U.S. recommended daily allowance for vitamin E is only 30 mg. This study strengthens the cause for raising the recommended daily dose.

Other added benefits from taking Vitamin E are that it has a stabilizing effect on the vascular system and because of its antioxidant properties.

5. When should I start taking vitamin D and calcium? If I am already in my sixties, is it too late?
If you suffer from brittle bones (osteoporosis), bone fractures or want to avoid such medical problems, start taking vitamin D and calcium - no matter what your age is. Studies show that both calcium and vitamin D had variable effects on the rates of bone fracture in older adults. In one study, after taking calcium-vitamin D had increased significantly the bone density at the femoral neck, spine and total body compared to a group who had taken a placebo.

Calcium, which is in dairy products and in leafy green vegetables, protects against osteoporosis. If you aren't getting enough calcium or are allergic to dairy products, try a supplement with vitamin D. Don't take more than 1,500 mg a day, since too much calcium may cause nausea, constipation and may lead to kidney stones.

6. Despite what you have said about there being no miracle vitamins, I want to continue to take mega-doses on vitamin supplements. Is there any adverse reactions I should be aware of?
Mega-dosing is a very expensive practice and too many times people are mega-dosing on too many vitamins. There are some vitamins that can be dangerous if too much is taken. Read the directions carefully on the bottles, discuss with your doctor and pharmacist the type of vitamins you are taking and the dosage.

7. I've heard that getting a vitamin B12 shot will help to increase my energy level. Is there any truth to this?
Vitamin B12 is vital for life and health - however only in the most minute amount. Vitamin B12 helps to control the processes in all tissue cells and maintains bone marrow. People suffering from a disorder known as pernicious anemia must receive regular injections of B12. Since the one sign of B12 deficiency is weakness, injections of B12 were given to people in a fruitless effort to increase their energy level. In most cases, the only people who need B12 injections are those with pernicious anemia.

Donielle Freedman, M.D., Director of Medicine for University Medical Center's Summerlin Area Primary Care Specialists
Donielle Freedman, M.D. is a Board Certified Internal Medicine Specialist who is trained in adult medicine, non-surgical treatment of internal organs and their functions. A native Nevadan, Dr. Freedman obtained her BS in chemistry at the University of Nevada in Reno, where she also earned her medical degree. She completed a six month clinical research appointment at the University of New Mexico's School of Medicine in endocrinology and diabetes research (DCCT - Diabetes Complications and Control Trail). Dr. Freedman completed her training in internal medicine at University Medical Center, the training hospital for the University of Nevada School of Medicine. Summerlin Area Primary Care Specialists (702) 383-2650.