|
Even if you're a healthy eater, you may still be low on essential nutrients.
Ever since your mom gave you your very first cartoon character chewable, you may have considered a daily multivitamin a necessity. But then a few months ago, a large-scale study conducted by the Fred Hutchinson Cancer Research Centre in Seattle (US), called that health no-brainer into question: women who pop nutritional supplements don’t reduce their risk of cancer or heart disease and don’t live longer than those who go without, said researchers.
Food, not pills, is where your nutrients should come from. So have you — and millions of other women — been wasting your money on something you don’t even need?
“You might be — if your diet was perfect in every way,” says dietitian Elizabeth Somer, author of The Essential Guide to Vitamins and Minerals (Collins Reference). But the truth is, none of us live in a perfect world, and our eating habits reflect that. As a result of dieting, skimping on fruits and vegetables (as 89 percent of women do), and being too busy to eat correctly at every meal, the
majority of women don’t meet the daily requirements for important nutrients, like calcium, magnesium, folic acid and vitamin E, according to the US Department of Agriculture. And over time, those deficiencies will take a toll on your wellbeing.
“That’s why I recommend that every woman take a basic multivitamin,” says Somer. “It’s inexpensive and ensures you’ll bridge any nutritional gaps.” But even then, she says, just a multi may not be enough. Some healthy lifestyle choices — such as wearing sunscreen or running a marathon — can increase your need for certain vitamins and minerals even more. Read on to learn which common scenarios call for an extra dietary boost so you can lower your risk of illness, boost your energy, and shed a few kilos.
1. You’re trying to slim down - You need calcium
You’ve been skipping dessert and hitting the gym for months — and still haven’t dropped those last five kilograms. What gives? Chances are you’re one of the 75 percent of women who fall short of the recommended 1000 milligrams (mg) of calcium daily. A new study in the British Journal of Nutrition suggests that not getting enough of this mineral may make it harder to take the weight off: when researchers put overweight, calcium-deficient women on a low-kilojoule diet, they found that those who took a 1200mg calcium supplement daily shed five more kilograms in four months than those who continued to get less than 800mg a day. Researchers say calcium may regulate the secretion of leptin, a hormone that controls appetite.
Daily dose At least 1200mg a day in three doses of 500mg or less. The body can absorb only that amount at once, says Somer; most multis contain between 100 and 450mg. Avoid taking them with caffeine and wheat bran, both of which block absorption. Food sources 1/2 cup cottage cheese (75mg), 220ml low-fat milk (271mg), 85g sardines (325mg), 1 cup cooked soybeans (165mg)
2. You’re on the Pill - You need vitamin B6
Feeling tired and sluggish all the time? Your birth control may be to blame. In a study from Tufts University (US), 75 percent of oral contraceptive takers who weren’t taking a multivitamin had low levels of energy-boosting vitamin B6. “It may be because the vitamin is used to metabolise oestrogen, the main component in many birth control pills,” says lead researcher Professor Martha Morris. Vitamin B6 helps convert food into energy and maintain nerve function, so short-changing yourself can lead to fatigue, irritability and even depression.
Daily dose 2mg, which you can get from most multivitamins. You can also change from a regular vitamin to a prenatal one. “Each prenatal pill usually contains 2.6mg of B6 or more,” says Morris. “But beware of megadoses, because regularly getting 100mg or more of the vitamin can lead to nerve damage.” Food sources 1 baked potato (0.5mg), 1 banana (0.4mg), 1 cup red pepper slices (0.3mg)
3. You’re a vegetarian - You need vitamin B12 and iron
About 26 percent of vegetarians and 52 percent of vegans (people who avoid dairy and eggs in addition to meat) are deficient in vitamin B12, according to a recent study from Saarland University Hospital in Germany. That’s because animal-derived products are the only natural sources of the nutrient, which helps maintain healthy nerves and red blood cells. “Skimp on B12 regularly and you’ll put yourself at risk for nerve damage, memory problems and heart disease,” says Somer.
Vegetarians may also be putting their health at risk if they don’t watch their iron intake. The iron in meat is absorbed more efficiently than the kind in plant-based sources, such as beans and tofu; as a result, vegetarians need 33mg of the mineral, while meat eaters require only 18mg, according to the US Institute of Medicine. Because iron helps ferry oxygen throughout the body, not getting enough can lead to fatigue and anaemia. Consult with your doctor before taking an iron supplement, though — she’ll check your blood level and let you know if you need one (excess iron can damage organs, like your liver and heart).
Daily dose 2.4mcg of vitamin B12 and 33mg of iron (most multivitamins provide 6mcg of B12 and 18mg of iron). Avoid taking your pill with coffee or tea, which can block the absorption of iron.
Food sources 1 cup lentils (7mg iron), 1 cup fortified whole-grain cereal (6mcg B12), 1 veggie burger (2mg iron)
4.You slather on the sunblock - You need vitamin D
Good for you — by applying a high SPF year-round, you’re drastically lowering your chances of developing skin cancer. A little sun exposure — which you’ll get without any extra effort in our climate while you walk to your car, drive around, or open the postbox — is the top source of vitamin D: about 15 minutes fulfills your daily quota. Vitamin D protects against a long list of conditions, including breast and colon cancers, osteoporosis, high blood pressure and diabetes.
Daily dose 1000 international units (IU) of vitamin D3, which is more potent than vitamin D2. Most multivitamins provide 400 IU.
Food sources 30g fortified margarine (100 IU), 100g salmon fillet (360 IU), 1 egg (25 IU).
5.You’re training for a race - You need calcium and vitamin D
Hitting the running trails can shore up your bones, but tacking on extra kilometres may have the opposite effect. “If you increase activity quickly, your bones may not have the support or strength to resist the repetitive pressure, which puts you at a higher risk for stress fractures,” says Professor Diane Cullen, a professor of biomedical sciences.
But upping your intake of calcium and vitamin D (which boosts calcium absorption) can offer protection: Cullen found that female Navy recruits who took a supplement with 2000mg of calcium and 800 IU of vitamin D daily during an eight-week training course were 20 percent less likely to suffer a stress fracture than those who didn’t. “Doubling the daily dose of calcium helps repair bone that may get harmed in training,” says Cullen. Daily dose Aim for 2000mg of calcium and 800 IU of vitamin D before the race. Food sources 1 cup of low-fat milk (271mg calcium and 98 IU vitamin D)
6. You’re pregnant - You need omega-3 fatty acids
Most moms-to-be know to load up on folate and calcium. Now there’s another nutrient to add to the arsenal: omega-3s. “This healthy fat [particularly DHA, one of the types found in fish] helps the baby’s brain neurons and vision receptors develop,” says Somer. In fact, a study in the Journal of Paediatrics found that moms who consumed more DHA during pregnancy had children who scored higher on vision and motor skill tests than those who got less.
Unfortunately, the average woman takes in about 84mg of omega-3s a day — less than a third of the amount that’s recommended during pregnancy. Many expectant mothers shun seafood because they can’t stand the fishy smell or taste or are nervous about its mercury content. If that’s the case, a supplement is your best bet.
To find a contaminant-free brand, search the International Fish Oil Standards’ database at ifosprogram.com. Daily dose 300mg of DHA. If you can’t tolerate fish oil supplements, look for one made with an algae-based ingredient. Food sources Two servings of fatty fish per week.
Before you pop that pill...
Most pharmacies have an entire aisle packed with dozens of vitamin and mineral supplements. Here are five things you should do to ensure you choose the right one for you:
- Drill your doc She’ll let you know if the supplement you’re interested in will interfere with any medication you’re taking, says dietitian and nutrition consultant Tara Gidus.
- Do your reading Claims on labels, like “complete” and “weight-loss enhancer”, are often nothing more than hype. Instead, turn the bottle over and scan the nutrition panel for between 25 and 100 percent of the recommended daily value for nutrients, particularly iron, folic acid, and vitamins A, C and E.
- Don’t be gullible Think twice about chasing the latest headlines and be wary of a quick fix, says Lise Bryer, a dietitian with an interest in supplements. “If something sounds too good to be true, it probably is.”
- Know your limits “Many supplements are made with the belief that if a little of something is good, more must be better,” says Gidus. “Not true. Getting too much of certain vitamins and minerals can make you sick or raise the risk of some diseases in the long term.”
- Cover your bases “Stick to a good multivitamin and mineral from a reputable company rather than go for a little of this and a little of that,” advises dietitian and Shape advisory board member Jane Badham. Badham, who is also the CEO of the 5-A-Day Trust, also emphasises that supplements do not compensate for a poor diet, and can never replace eating plenty of vegetables and fruit.
RELATED ARTICLES:
 Natural remedies for everyday ailments
Diet vs exercise
Fight skin cancer while you sleep
Improve digestion
|
|
Sign up to the newsletter
Join us on facebook
Follow us on Twitter
COMMENTS