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A sure sign that Summer is coming to an end is the increasing advertising of multivitamins and mineral formulas in the media. While there does not seem to be overwhelming evidence to suggest that we are scraping the bottom of our vitamin stores by the end of Summer - there are some factors worth noting that may warrant a boost particularly between seasons. The argument for and against taking multivitamins is ongoing for over 30 years and has not really thrown much light either way on the matter. There are too many variables to study the efficacy of multivitamins in the general population leaving most studies inconclusive or unreliable. Formulations used in studies are not consistent and cannot represent the quality of all multivitamins on the market. The diet, lifestyle and health status of subjects involved are rarely taken into account before and during studies. Determining the success or failure of multivitamin use in a research study can only be established by the expected outcomes of that particular study set out at the onset and does not consider additional benefits or detriments that may arise. All that aside, when trying to figure out whether you need a multivitamin or not, the decision can be made easier by understanding the role and demand of vitamins and minerals in relation to your health and the supply and availability of these nutrients from the food you are eating.
Vitamins are organic substances meaning they come from plants or animals. Vita - meaning life or living. Minerals, on the other hand, are inorganic substances that never lived found in the earth, soil or water. Both vitamins and minerals are essential nutrients required by the body for growth, development and maintenance of health throughout life. Essential nutrients are not made by the body and can only be acquired through diet. Deficiencies can occur when the diet does not provide an adequate supply of these nutrients and demands are not met or if there is a problem with absorbing and assimilating vitamins and minerals from the diet. Most of the vitamins and minerals we know today were identified and categorized in the early part of the 1900s. Although in 1747 a Scottish naval surgeon, James Lindin, noted that a nutrient in citrus fruits, now known as vitamin C, prevented scurvy it wasn’t until 1912 that vitamin C was classified and named by Norwegian scientists. Vitamin C was the first to be artificially synthesized in a laboratory in 1935. Since then, we are discovering more and more about the importance of vitamins and minerals and their individual properties and benefits to our health.
The B complex of vitamins and vitamin C are water soluble vitamins. They dissolve in water and are not stored by the body. We need a continuous daily supply of these vitamins as they are easily destroyed during food storage, processing and cooking. The B vitamins act as co-enzymes in many body functions particularly the nervous system, immunity, red blood cell formation and energy production. They are found in a wide range of foods including whole grains, legumes, eggs, meat and fish. While diseases of deficiency such as Beri-beri are rare, evidence supports that modern diets fail to meet the increasing demand for this group of vitamins. Vitamin C, found in fresh fruit and vegetables is also needed for a wide range of functions. Vitamin C is needed for collagen formation - the glue that holds cells, bones and muscles together. Also needed for blood vessels, immunity, aiding absorption of iron and also acts as an antioxidant. Stress, illness, pollution, exercise, some medications, smoking and alcohol deplete B and C vitamins quickly and unless the diet provides enough B and C vitamins everyday, shortfalls will occur which impacts on many body functions.
Vitamins A,D, E and K are fat-soluble meaning they dissolve in fat before they are absorbed into the bloodstream to carry out their functions. This group of vitamins can be stored in the body and are not needed everyday in the diet to replenish stores. Vitamin D has hit the headlines in recent years as deficiencies are now known to be widespread. Supplementing vitamin D during the cooler months is strongly recommended for most age groups from babies to the elderly. Minerals are also stored in the body and each and every one of them have significant functions. They are absorbed from the soil and sea by the plants, animals and fish we eat. Their availability is dependent on the quality of soil and sea from which they come and their assimilation into the body is aided by a wide range of vitamins.
The interaction between vitamins, minerals and our cells never ceases and maintains a steady demand for these nutrients. Modern living, stress and chronic illnesses place an even larger demand for vitamins and minerals that our nutritionally-poor diets are struggling to meet. All in all there are many good reasons to take a multivitamin and mineral formula but consideration of individual health and nutrition status and supplementing according to needs is required for maximum benefit.
Irene Ní Fhlannúra, Nutritional Therapist at Ré Nua Nutrition Clinic & Healing Rooms, Dingle
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