Taking Vitamins Safely

Many people take a daily multivitamin to help balance their diets. Some may be following their physician's advice to supplement their diets for medical reasons. But others take them because they've heard vitamins are good for you. Too much of a good thing can potentially hurt you, and vitamins are no exception.

There are numerous brands of multiple vitamins on the market. When buying a multiple vitamin, generally look for one that does not provide more than 100 percent of the daily value (DV) of any of the vitamins it contains.

Taking more than 100 percent DV of some vitamins can cause mild to severe side effects. It is a common myth that all vitamins taken in excessive amounts are excreted out of the body. In fact, some vitamins are stored in tissue and organs and can cause damage. Too much vitamin A, for instance, can cause liver damage and B6 can lead to nerve damage when taken in large amounts.

And you might want to examine why it is you're taking a multiple vitamin in the first place. A multivitamin is necessary when your daily food consumption fails to meet all your vitamin and nutrient needs. Those with healthy, well-balanced diets may not need a multivitamin at all. However, if you know your diet lacks nutritional balance or you're excluding foods from certain food groups, then you may want to consider taking a multivitamin.

How do you know if you are eating a healthy diet? Ask yourself these questions: Do I eat according to the U.S. government's Dietary Guidelines for Americans? Do I consume all servings from the various food groups listed in the USDA MyPyramid food guide? If you answered yes to either question, good for you! You are most likely following a healthy diet. However, if you answered "sometimes or not at all," then a multivitamin is probably something you need to consider. Before taking a multiple vitamin, consult with your physician and/or registered dietitian (RD).

When you may need more than 100 percent

Depending on your condition, your physician may ask you to take more than 100 percent of the DV. These high doses are advised to help people fight certain diseases or conditions. Higher doses are usually not needed for a person who is in good health, but there are exceptions. For example, a doctor may recommend extra vitamin D for breastfed babies, people who get little sun or people who are at risk for osteoporosis.

Pay attention to the labels on supplement bottles. Some vitamins and minerals require taking more than one pill a day. Take calcium, for instance. The recommendations for calcium vary based on age and sex. Women usually require more calcium than men and may have to take calcium supplements in addition to their multivitamin.

Ask your physician or RD about health claims you may have heard. Many of the "cure all" vitamin claims are not true. The vitamin industry is not regulated by the U.S. Food and Drug Administration (FDA). This is why seeing an RD will help you get the information you need to make the proper choices.

When it comes to vitamins, brand names are not important. They matter only to your pocketbook because they are more expensive but essentially offer the same benefit as less expensive generic brands. Using a store brand versus a popular brand does not change the quality or effectiveness of a vitamin.

If you are pregnant or nursing, always check with your physician about the vitamins and minerals you need for a healthy pregnancy and baby.

Caution with children

Just as adult vitamins can be toxic if taken in excessive doses, so can children's vitamins. Vitamins should be taken as directed on the bottle or by your child's pediatrician. Parents of young children need to be extremely cautious when it comes to vitamin toxicity. First, check with your child's pediatrician to see if your child needs a multivitamin.

Many children's vitamins are offered in fun shapes and fruit flavors that taste great. Children taste the sweetness and do not realize they are taking medicine. When buying vitamins for your child, choose one with a childproof cap and keep them out of reach, just as you would your other medications.

While speaking to your child's pediatrician, ask what to do in the event your child opens the vitamins and takes more than one. It's always a good idea to post all emergency phone numbers, including 911, your doctors and poison control center, in plain sight (on your refrigerator door or a bulletin board).

Remember, you may not need to take a vitamin supplement. You can get all the vitamins and nutrients you need by following proper food and nutrition habits.

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