Posted on: January 21, 2009

What's In a Vitamin?

Nutritional supplements have been touted as the easiest way to protect against myriad diseases, but some experts warn that the hype outweighs the benefits.

By Bev Bennett
CTW Features

The early news on vitamin supplements tantalized the medical world.

You may have read one or more of the reports, such as vitamin C or E protecting you from cancer or vitamin B slowing the progression of Alzheimer's disease.

But now, five to 10 years after the initial hoopla, health researchers are taking a closer look at vitamin pills.

Unfortunately in many cases large-scale scientific studies don't support the original claims. In some situations, you may be endangering your health if you take excessive vitamins.

What's going on?

"It's sort of a reality check on vitamins," says Karen Collins, MS, registered dietitian.

The original studies looked at nutrients in a laboratory setting. Scientists noted the antioxidant potential of vitamins to support healthy DNA and jumped to the conclusion that loading up on the nutrient would protect people from chronic disease, according to Collins, nutrition advisor to the American Institute for Cancer Research, Washington, DC.

Now, on the cancer front, the recommendation is that you don't use dietary supplements as a defense against the disease, according to a report from AICR presented at the fall annual meeting of the American Dietetic Association, Chicago.

"Research is disproving the vitamin studies," Collins says.

However, just because vitamin pills aren't a magic bullet, you don't have permission to eat indiscriminately. Instead, you may have to rethink your approach. In place of popping vitamin supplements to stay healthy, focus on your diet eating more fruits, vegetables, whole-grains and beans, while cutting back on red meat and processed meat, say nutrition experts.

The difference between vitamin-rich foods and pills may mean a difference in your wellbeing.

"Our food is more than vitamins and minerals," says Roberta Anding, MS, spokesperson for the American Dietetic Association.

Fruits, vegetables, beans and whole grains contain nutrients along with plant chemicals that act as antioxidants. The effect of the substances in plant foods may be synergistic.

"Nutrients in food come in different forms. You get a huge variety of phytochemicals," Collins says.

Researchers are seeing links between reduced cancer and a diet high in produce (along with exercise and maintaining normal weight). Eating more fruits and vegetables may decrease your risk of cancer of the mouth, lungs and stomach, according to a report from the World Cancer Research Fund.

The question, say nutritionists, isn't whether you should eat more produce, but how to get more fruits and vegetables into your diet.

"Fruits and vegetables need to be our new supplements," says Anding, who teaches at Rice University, Houston.

"Go to the produce aisle, not the pharmacy for a pill," Anding says.

If you're on a budget, shop for frozen, even canned vegetables, and add beans and whole grains to round out dishes, she says.

"For example, marinate canned corn in lime juice. Top it with cilantro. Add canned beans to a salad. You can have a produce-based salad for dinner," Anding says.

Bev Bennett, a veteran food writer and editor, is the author of "Dinner for Two: A Cookbook for Couples" and "30-Minute Meals for Dummies"