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It’s been a while since I’ve had some time to post – but saw something on TV the other night that I had to share – and support. Something I’ve been saying for a few years. This is actually going to be 2 posts – Vitamins first – and because they tie in closely – antioxidants in the next. First – Vitamins! Are vitamin supplements good for you? Probably not like your thinking… Dietary supplements are a multibillion-dollar industry in the United States, and multivitamins account for nearly half of all vitamin sales, according to the U.S. Office of Dietary Supplements. But a growing body of evidence suggests that multivitamins offer little or nothing in the way of health benefits, and some studies suggest that high doses of certain vitamins might cause harm. For the first study, researchers randomly assigned almost 6,000 male doctors over the age of 65 to take either a daily Centrum Silver multivitamin or a look-alike placebo pill. Every few years, the researchers gave the men a battery of tests over the telephone to check their memories. The men in the study were in pretty good health to begin with, and 84 percent said they faithfully took their pills each day. After 12 years, there was no difference in memory problems between the two groups. The same study, however, had previously found that multivitamins might modestly reduce the risk of cancer and cataracts. Cancer risk was reduced by 8 percent, while the risk of cataracts dropped by 9 percent, compared to a placebo. In the second study, researchers randomly assigned 1,700 heart attack survivors enrolled in a trial of therapy known as intravenous chelation to a daily regimen of high doses of vitamins and minerals or placebo pills. Participants were asked to take six large pills a day, and researchers think many developed pill fatigue. Nearly half the participants in each part of the study stopped taking their medication before the end of the study. The average time people stuck with it was about two and a half years. After an average of 55 months, there was no significant difference between the two groups in a composite measure that counted the number of deaths, second heart attacks, strokes, episodes of serious chest pain and procedures to open blocked arteries. The third study, a research review, assessed the evidence from 27 studies on vitamin and mineral supplements that included more than 450,000 people. That study, conducted for the U.S. Preventive Services Task Force, found no evidence that supplements offer a benefit for heart disease or that they delay death from any cause. They found only a minimal benefit for cancer risk. http://www.webmd.com/vitamins-and-supplements/news/20131216/experts-dont-waste-your-money-on-multivitamins#2 Many people take supplements as an "insurance policy" against inadequate nutrition. However, in developed countries, deficiencies in most vitamins and minerals are uncommon, unless there is a predisposing condition. Taking supplements provides these nutrients far in excess of what's necessary for good health. Another reason people take supplements is to help prevent serious diseases. Studies have consistently shown that diets high in antioxidant-rich fruits, vegetables and other plant foods are associated with lower rates of cancer and heart disease. However, studies looking at supplements, including antioxidants such as beta carotene and vitamins A and E, haven't shown much benefit and there is some evidence they may actually cause harm. Plant foods contain hundreds of beneficial compounds termed phytonutrients. Singling out a few specific vitamins as being beneficial appears to be too simplistic. Also, some vitamins occur in many forms — and supplements may not provide the right forms in the right amounts. Potentially risky vitamin and mineral supplements include: Vitamin E — A 2012 review of research published in the Cochrane Database found that taking daily vitamin E supplements may increase the risk of dying prematurely. Vitamin A — The same review found large doses of vitamin A supplements were also associated with an increased risk of dying prematurely. Supplementation with beta-carotene, a compound that's converted to vitamin A by the body, was also shown to increase risk of death, especially for smokers or former smokers. Since vitamin A deficiency is rare in the U.S., it's probably not worth the potential risk to take this supplement. Folic acid (vitamin B-9) — Most older adults consume adequate folate. Supplementation helps prevent birth defects, but evidence of other benefits has been elusive. Vitamin B-6 — Large daily doses of vitamin B-6 — more than 100 milligrams (mg) — can over time cause nerve damage. Vitamin B-3 (niacin) — High doses can help lower high cholesterol levels, but this should be done only under the supervision of a doctor. Side effects, including severe liver disease, can occur. Iron — In healthy men and postmenopausal women, iron deficiency is rare. If you're in one of these categories and iron deficient, further evaluation may be considered. There is some evidence that too much iron is associated with adverse effects, including possibly increased mortality. Trace minerals — Copper, chromium, magnesium, selenium and zinc are among the essential trace minerals. However, there isn't any solid evidence that trace mineral supplementation has any benefit in the absence of deficiency — which is rare. Supplements that older adults may consider taking include: Calcium — The recommended intake is 1,200 mg daily for women over the age of 50 and men over the age of 70. A meta-analysis found that calcium supplementation increased the risk of cardiovascular disease. However, not all studies have supported this conclusion. Mayo Clinic experts support meeting — but not exceeding — your daily calcium requirements, primarily through food, as there was no evidence of increased risk with dietary sources of calcium. Vitamin D — In support of bone health and prevention of falls, 600 to 800 IU daily from diet and supplements combined is recommended for older adults. Some doctors and organizations believe that higher doses may be appropriate. Vitamin D enhances calcium absorption. Vitamin B-12 — It's estimated that up to 15 percent of older adults are deficient in vitamin B-12. Since vitamin B-12 has not been shown to cause harm, even in large doses, it may be beneficial for older adults to take a B-12 supplement containing at least 2.4 mcg — the Recommended Dietary Allowance — to help prevent deficiency. — Donald Hensrud, M.D., Preventive, Occupational and Aerospace Medicine, Mayo Clinic, Rochester, Minn. http://newsnetwork.mayoclinic.org/discussion/take-vitamin-supplements-with-caution-some-may-actually-cause-harm/ Lastly – I will leave you with this video. Note the studies that come up as it plays. You can go take a closer look at these studies here: http://www.trutv.com/shows/adam-ruins-everything/blog/adams-sources/adam-ruins-nutrition.html