Body Shop: Do supplements really work? - Off Duty, Military Health and Fitness - Air Force Times

Body Shop: Do supplements really work?

Recent news about the safety of some nutritional supplements may have you wondering whether they’re more hype than help.

The best way to get vitamins is to eat foods that naturally contain them, said Jody Engel, a nutritionist with Office of Dietary Supplements. “Foods provide more than just vitamins and minerals, such as fiber and other ingredients that may have positive health effects.”

Some folks need more of certain nutrients and should talk to their doctors about supplements, including:

• Vegans and people over age 50 who may need vitamin B12.

• Post-menopausal women regarding calcium and vitamin D to protect bones.

• Women planning on pregnancy regarding folate, or folic acid, to prevent birth defects.

• Pregnant women, who may need extra iron.

• Breast-fed infants and possibly other infants concerning vitamin D.

If you need a supplement, beware: Quality varies. Consumerlab.com, a company that tests supplements, has found a high rate of problems in the 3,000 products it has tested since 1999.

“One out of four either doesn’t contain what it claims, or has some other problems such as contamination, or the pills won’t break apart properly,” said Dr. Tod Cooperman, company president.

Experts offered this advice:

• Talk to a doctor if you’re having surgery. Some supplements, including fish oil, can affect bleeding, and some affect response to anesthesia.

• Consider a supplement combo. Look for one tailored to your gender and age, the Office of Dietary Supplements suggests. Keep in mind that the more ingredients there are in a supplement combo, the more chance that one of them will not be the right amount, Cooperman said.

• Take vitamin D with dinner. A study found more absorption of that nutrient when it was consumed at the largest, fattier meal.

• Watch out for vitamin K. It promotes clotting and can interfere with common heart medicines and blood thinners.

• Smokers use extra caution. Current and former smokers are advised to avoid multivitamins with lots of beta carotene or vitamin A; two studies have tied them to increased risk of lung cancer.