Many Americans who take vitamins and minerals have nothing to gain from doing so. Knowing who needs them and who doesn’t can help you make good use of these expensive health care products.

Most any grocery store, pharmacy, and health food store has row upon row of vitamins, minerals, herbal products, and other nutritional supplements on display. That’s because lots of Americans are taking these products—up to 50 percent, according to one survey.

The reasons they do so and what they hope to gain vary, but according to some studies, most people take them because they believe the products will help them live longer, prevent disease, and improve their health. However, in many instances, there’s a decided lack of scientific evidence linking vitamin and mineral use to specific health results.

So, should you take vitamins or leave them on the store shelf? And if you do take them, are there ways to do so that are more likely to help you?

“Essentially it’s best to get the nutrition you need from food,” says Dee Sandquist, R.D., a Portland, Ore.- based spokeswoman for the American Dietetic Association. “That’s because unprocessed foods, such as vegetables, fruits, and whole grains, have a lot more in them besides vitamins and minerals—for example, phytochemicals, flavonoids, and other compounds that play an important role in disease prevention and health maintenance.”

That said, there are people who can benefit from taking vitamins and minerals as long as they take them in moderation.

Who Needs Them
The following people often need supplements to garner the recommended daily values of essential nutrients.

• Women who are pregnant, trying to become pregnant, or breast-feeding. Folic acid and other nutrients are particularly helpful in preventing birth defects in developing embryos.

  “Because defects can occur in early stages of prenatal development, women who are pregnant or trying to get pregnant should take a prenatal vitamin to ensure they’re getting every nutrient they need,” says Sandquist.

• Adults ages 65 and older. As people get older, their appetites often decrease, making it difficult to get the nutrition they need from food alone.

  In addition, the body’s ability to absorb some nutrients diminishes with age, making supplements an effective way to get what’s missing.

• Children. Youngsters who eat a healthy, varied diet most likely get all the nutrients they need from food, according to the American Academy of Pediatrics. But picky eaters or those who eat a lot of junk food and not enough fruit, vegetables, whole grains, dairy, and lean protein may need a supplement. If you’re concerned about your child’s diet, ask your pediatrician if a supplement might be helpful.
• Vegetarians. Strict vegetarians, vegans, and others who exclude whole food groups can develop deficiencies in calcium, iron, zinc, vitamins B12 and D, and other nutrients. A multivitamin can provide any missing vitamins and minerals.
• People with certain medical conditions. Some people with conditions such as cystic fibrosis, Crohn’s disease, lactose intolerance, ulcers, and irritable bowel syndrome may need to avoid or limit certain foods. In such a case, ask a doctor or registered dietitian to recommend an appropriate supplement.

Finally, if you decide to take a supplement, read the label and don’t take one that provides more than 100 percent of the recommended daily amount of any nutrient.

“In most cases, all you really need and should take is a multivitamin that provides 100 percent of the daily value,” Sandquist counsels. “There’s nothing to be gained and potential danger to be found if you take megadoses of any vitamin or mineral.”

Barbara Floria spoke with Dee Sandquist, R.D., a Portland, Ore.-based spokeswoman for the American Dietetic Association. For more information, visit www.eatright.org.

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