It’s time to address the realities behind Vita-Myths– those legends and lore surrounding *magic* vitamin supplements with tall claims, as well as misconceptions about the vitamins and minerals in our food. There’s a new trend of hyper-focused micronutrients blends capitalizing on our health goals. Some of them are chewy. Some of them are sugar-coated. Most of them are being touted by celebrities as the reason their hair is so darn shiny. Do we need vitamins and minerals? Absolutely. Are some of our beliefs about these vitamins and minerals missing the target? Probably.
Vita-Myth #1: There’s no such thing as too many vitamins!
The answer here is a resounding FALSE. Vitamins can either be water or fat soluble, which determined how your body stores them. While you can eliminate excess water soluble vitamins from your body easily (use your imagination), fat soluble ones get stored for the long haul and can actually be toxic in mega-doses. The ones to watch are vitamins A, D, E, and K. If you’re taking one or more supplements that contain these, make sure you’re not accidentally doubling up on doses or you risk storing far more than you need.
Vita-Myth #2: You don’t get any vitamins or minerals from meat.
Again- this one is false! Meat has such a mixed reputation in the nutrition medica world; people praise it as the ultimate protein source but also shun it due to the fat content of some cuts. Meat is actually one of the best sources of B vitamins as well as minerals like zinc and iron; our bodies actually absorb the iron from meat much more efficiently than iron from plants. It is also the only major source of vitamin B12 in the diet, so it is generally recommended that vegetarians and vegans take a supplement to avoid deficiency (Lack of B12 can cause nerve tingling, numbness, weakness, and fatigue). Overall, meat really is a nutritional powerhouse – so enjoy it! (In reasonable moderation, of course).
Vita-Myth #3: Vitamin-rich foods may decrease your chance of getting cancer.
This one has some truth behind it, and it all comes down to the science of free radicals and oxidation. ‘Free radicals’ was the hot buzz term a few years ago, and though we still know that it has a negative implication, most people don’t quite know the science supporting that. The world around us is made of molecules or groups of atoms (as are we!), and unfortunately, certain molecules can damage others through their interactions. When an atom steals a little piece (an electron) from another molecules, it creates a ‘free radical.’ These are basically rogue atoms that will do whatever it takes to get a new replacement electron. In our bodies, free radicals go around aggressively stealing electrons from our cells, doing damage along the way and putting your cells at risk of abnormalities like cancer. Antioxidants, however, have the ability to stop these free radicals in their tracks so they can do no further damage. Vitamin C, vitamin E, and beta-carotene (a precursor of vitamin A) are the three most potent antioxidants, and they’re found very high concentrations in (you guessed it!) fruits and vegetables. It’s true what they say, kids – eat your fruits and veggies!
Vita-Myth #4: Only dairy has calcium.
My apologizes, cow friends… your milk is not the only place we can get our highly important calcium. The ‘Got Milk’ ads sure did their job, didn’t they? In reality, you can get calcium from a wide range of foods including leafy greens (kale, collard greens, bok choy, broccoli), boned fish like sardines, sesame seeds, almonds, and a lot of fortified non-dairy alternatives like almond milk or even orange juice. Milk is one of the best sources, but eating a diet rich in these other foods can help you make up the difference if you aren’t a huge dairy-eater.
Now that we’ve cleared the air of some of the most common vitamin rumors, I’ll leave you with this: I do believe in vitamin supplements. If you eat a perfectly balanced diet, you may be eating the recommended amount of vitamins and minerals (aka the micronutrients), but unfortunately the standard American diet is not always rich in variety. There is not a large body of research supporting the benefits of supplementation (except for folic acid during pregnancy – that is directly correlated to lower rates of neural tube defects), but I do think that a general multivitamin is a good safety net for most people. Overall, the best way to get the bulk of your vitamins and minerals is through a well-rounded diet made up of foods from all food groups (surprise!)