November 2017 www.womanthismonth.com LIFESTYLE | wellbeing 48 They are touted to boost, promote, reduce or prevent something or other in you. But does the big deal about supplemental vitamins and minerals just boil down to clever marketing gimmicks by big pharmaceuticals? Thought to be the way to great health and longevity, supplements have become a raging fad in the last decade. While the myriad health websites and experts advocate some capsule or the other as your doorway to an illness-free life, what are we to believe? Recent evidence points in the too-good-to-be-true direction for some common supplements that we swallow with fervour. But health practitioners argue that there are vitamins and minerals that our diet under-supplies, that are essential for a healthy body and mind. So which supplements are the musthaves and which can we nix? All it takes is a little common sense and a lot of research to find the answer to that question. WTM gets you started: Vitamin A Source: Oily fish, liver, carrots, spinach, milk and its products and eggs This vitamin helps the immune system function optimally and also helps keep vision strong and skin glowing. Men typically need 0.7mg a day and women 0.6mg a day. But it’s easy to overdo the dosage. Liver is chock full of vitamin A. So go easy on the liver pâté — once a week is all right. More than 1.5mg a day over a long run can causes weakened bones. Large amounts of vitamin A can also harm a foetus. You should be able to get all the vitamin A you need by eating a varied and balanced diet. Verdict: Ditch It. B Vitamins Source: A healthy, balanced diet that comprises whole grains, nuts, leafy greens, a variety of vegetables, eggs, beans, meat and seafood. There are a number B Vitamins – thiamin (B1), riboflavin (B2), niacin (B3), B6, biotin (B7), B12 and folic acid (folate). Together, they keep the body running smoothly, convert food into energy, ensure healthy skin and hair and prevent memory loss, among a host of other functions. Chances are that the average healthy person gets enough of these vitamins from what they ingest throughout the day. Verdict: Vegetarians should consider taking a B12 supplement as it is only available from animal sources, though it can be found in products such as fortified cereals and plant milks. Pregnant women must compulsorily take folic acid to prevent serious birth defects in the foetus. www.hopkinsmedicine.org states that multiple studies tracking thousands of people in the USA gave the verdict that taking a multi-vitamin does not reduce risk of heart disease, cancer, mental illnesses or early death. The Johns Hopkins nutrition experts believe that money spent on purchasing healthy, natural food is better than on bottles of supplements, with the exception of folic acid for women of childbearing potential. However, fussy eaters and those who do not get the daily required calories may benefit from a multi-vitamin. Vitamin C Source: Citrus fruits, broccoli, red and green peppers, tomatoes, peas, Brussels sprouts, potatoes. This vitamin protects cells and keeps them healthy, maintains skin, blood vessels, bones and cartilage, as well as helping in healing wounds. Adults need 40mg a day. This was supposedly the magic pill that can prevent and cure colds, but the medical moguls have proclaimed that’s hogwash. Also, our body cannot store excess vitamin C, so most of it flushes out in the toilet, along with our hard-earned To pop or not to pop these colourful little pills lining the shelves of pharmacies is a pertinent question these days. Behnaz Sanjana attempts to find out the facts. The Great Supplement Debate
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