Why Take Supplements? By Paul Ratte,N.D.

Why take a multiple vitamin/mineral supplement?

It is almost impossible to get adequate levels of vitamins and minerals from the diet alone. The standard
American diet is high in empty calories that are practically devoid of vitamins and minerals; low in fiber; high
in saturated fat; high in refined carbohydrates and sugar; and low in the number one source of vitamins and
minerals - colorful vegetables. As it is easier to take a pill than to change the diet, a high-quality multiple
vitamin/mineral supplement is the easiest insurance policy to follow.

What’s in a multiple vitamin/mineral supplement?

There are four classes of nutrients addressed by most multiple vitamin/mineral supplements:

1. B vitamins are essential for proper energy production. These include thiamin (vitamin B1), riboflavin
(B2), niacin (B3), pantothenic acid (B5), vitamin B6, vitamin B12, and folic acid. These vitamins have a
demonstrated effect to reduce cholesterol, prevent heart disease, elevate mood, regulate the stress
response, increase energy, and improve blood sugar regulation.

2. Antioxidants provide cellular protection against the damaging effects of free radicals that are produced
as a by-product of normal metabolism. These antioxidants include vitamin A, vitamin E, vitamin C,
vitamin B2, zinc, selenium, copper, manganese, and beta-carotene (precursor to vitamin A). This is
probably the most important class of nutrients as they are protective against heart disease and cancer.

3. Macrominerals are essential for structural health. These include calcium, magnesium, potassium, and
sodium. These are known as electrolytes and are found in high concentrations in the body and are very
important for proper muscle and heart function and bone structure. These minerals take up a lot of space
in a multivitamin and require more pills per day to get the required amounts. Multivitamin/minerals that
are advertised at one to two pills per day do not have required amounts of these macro-minerals.

4. Trace minerals are found in small amounts in the body and are important in a number of physiological
functions. Chromium and vanadium help to regulate blood sugar and can help to reduce the risk of
diabetes. Iodine is essential for proper thyroid function. Boron and manganese are important for bone
structure. Molybdenum is important for proper liver detoxification.


Can I just take one pill a day?

Different multivitamins have differing amounts of ingredients based upon the design of the formula. For
example, some formulas are designed to provide higher doses of the B vitamins. But, something has to be
subtracted in order for this to happen. Often calcium and magnesium are at very low doses in one-a-day
multivitamins because they take up a lot of space. It is impossible to attain optimal levels of all four categories
of nutrients by taking one to two pills each day. Making the choice to take a one-a-day multivitamin means you
are cutting corners somewhere.


Is there a difference in the quality of ingredients?

The price of a multivitamin is dependent upon the quality of ingredients used in the formula. It is important to
consider that not all vitamins are created equal, as it is dependent upon the form of the vitamin or the carrier
molecule of the mineral. For example, vitamin E can exist in a natural form (d-alpha tocopherol) or a synthetic
form (dl-alpha tocopherol). Calcium carbonate is found in inexpensive supplements and is much more difficult
to absorb compared to highly absorbable calcium citrate or calcium aspartate.

At the Natural Care Center we offer a wide range of multivitamins. They differ on quality of ingredients and
potency. Higher quality vitamins and minerals increase the cost of the supplement. A “good” multivitamin can
become an “average” multivitamin if you don’t take it at the recommended dose. It is important to read labels
when comparing formulas as the serving size can vary. The “best” multivitamin will be a citrate or aspartate
formula that needs to be dosed at four to six pills each day to provide comprehensive nutritional support.

If you
would like to read additional articles about natural approaches to health, visit Northwestern Health Sciences
University’s website at www.nwhealth.edu/woodwinds.