Fact or Fiction? Everyone Needs a Daily Multi-Vitamin

iVillage.com: Fact or Fiction? 12 Vitamin Questions Answered

Fiction: "If you're eating a healthy, well-balanced diet including all four food groups, you don't need a multivitamin," says Laura Knobel, M.D., F.A.A.F.P., a board member with the American Academy of Family Physicians. "But if you're always rushing around, skipping meals and slacking on nutrition, it probably won't hurt to take one." Look for one that contains 100 percent of the daily value for most nutrients (more than 100 percent isn't necessary), and talk to your doctor before starting them if you take prescription medications.

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Fact: "Some vitamins may affect how certain drugs are absorbed," says Jeffrey C. Delafuente, F.C.C.P., F.A.S.C.P., professor of pharmacotherapy at Virginia Commonwealth University in Richmond. "For example, vitamin K may interfere with the effectiveness of certain drugs such as warfarin. That's why it's important to tell your doctor everything you take, including vitamins and other supplements."

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Fact: Dietary supplements, including vitamins, don't have to be tested to be proven safe or effective before being sold. "You can't always be sure what the label says is what's actually in there unless you seek a product that has a quality seal issued by an organization such as U.S. Pharmacopoeia (USP), which sets standards for how these products are produced," says Delafuente. Several independent organizations offer quality testing to ensure a product was properly manufactured and contains the ingredients listed on the label. Organizations that offer such testing include US Pharmacopoeia, Consumerlab.com and NSF International.

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Fiction: Many people think if a little of something is good, a lot is even better. "But taking mega-doses of specific vitamins can be harmful," says Conrad L. Flick, M.D., F.A.A.F.P., a board member with the American Academy of Family Physicians. "For example, excessive amounts of vitamin A in pregnancy are associated with birth defects." Also, high doses of vitamin D can increase the risk of side effects, such as nausea, vomiting or heart rhythm problems. In fact, high doses of any vitamin may cause side effects not seen at the usual label-recommended doses. To avoid overdosing, always follow the label instructions.

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Fiction: You may have heard that vitamin B-12 can give you an energy boost. "But unless you have a condition in which there's a B-12 deficiency, such as pernicious anemia, it's not going to do anything for your energy levels," says Dr. Knobel. "There are many other reasons you may be feeling tired, so it's best to see your doctor to be evaluated."

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Fact: Our bodies need vitamin D to absorb calcium, but we need sunlight to make vitamin D. "In places such as the Northeast, you may not make adequate vitamin D from November to March," says Flick. "About half of my patients are vitamin D deficient." A simple blood test can tell you if you need a vitamin D supplement. But because it's not always included in the blood work you receive during a wellness exam, ask your doctor to include it.

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Fiction: Not necessarily, says Flick. "Poisonous mushrooms are natural, but they're not good for you." Maintain the same attitude about supplements that you would for any drug: Read the label, follow the recommended dosage, and report any adverse side effects to the U.S. Food and Drug Administration (FDA) and the manufacturer. And be wary of hype: If something sounds too good to be true, it probably is. Anything that claims to "cure" a certain disease or condition isn't likely to be a magic bullet.

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Fiction: "There's no magic pill out there," says Knobel. "We don't have enough evidence that specific vitamins do or don't prevent these diseases. But we do want patients to focus on what we know will help: Exercising, eating well, limiting alcohol and not smoking." If you're worried about a condition or have a family history of a specific disease, talk to your doctor about tailoring a healthy-living plan to your individual needs.

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Fiction: Folic acid can help prevent certain birth defects, but you need to start taking it before you get pregnant and during the early weeks of pregnancy. Folic acid is a B vitamin that helps a baby’s neural tube, which becomes the brain and spinal cord, develop properly. If you're not taking it, it could lead to neural tube defects. Take a multivitamin with 400 micrograms of folic acid before you start trying to get pregnant, and then switch to a prenatal vitamin with 600 micrograms of folic acid once you are.

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Fact: One size doesn't fit all when it comes to vitamins. "The most important issue is that many women don't get sufficient calcium and vitamin D," says Delafuente. And women who are pregnant or menstruating need more iron than men. While some brands advertise to women, the important thing to do is meet the daily recommended amounts of key nutrients. Make sure you're getting a minimum of 1000 mg of calcium (1200 mg if you're 50 or older), 600 international units (IUs) of vitamin D and 18 mg of iron daily (27 mg if you're pregnant).

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Fact: Because vitamins are natural, you may think they don't have side effects. But just like some of the medications you may be taking, vitamins may have side effects, too. "Sometimes we see gastrointestinal issues such as stomach upset, diarrhea or constipation or your urine may change colors or have a funny smell," says Knobel. You may be more likely to have side effects if you take more than the recommended dosage. If you recently started taking a vitamin and are experiencing new symptoms, talk to your doctor.

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Fiction: "There's no good data to show it does or doesn't make a difference," says Knobel. "What we do know is you can reduce the likelihood of getting sick in the first place by practicing healthy behaviors such as washing your hands frequently, eating well and getting adequate rest."

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