Dear Trainer: 'What do you recommend/not recommend re:supplements/vitamins?

It is our stance that it is a personal decision as to whether a person takes supplements or vitamins. However, it is also our stance that you should educate yourself about what you are deciding to take rather than relying solely on what you see on the bottle or what the grapevine tells you. So research for this blog came from the American College of Sports Medicine, WebMD, Annals of Internal Medicine, along with contributions from Nutritionists and Exercise Physiologists. We sifted through endless articles to drill down to the pure facts and here they are...

1. A diet that includes a variety of foods will optimize mineral and vitamin intake. Natural foods have a symbiotic combination of vitamins and minerals along with things like fiber that make them perfect for our bodies to use or eliminate as needed. You are the proud owner of a well tuned machine and food is its fuel! Some vitamins when taken in high doses are toxic. Others have been reported to contribute to death in some athletes that had unknown pre-existing health conditions.

2. There are specific populations that may need supplements. These include pregnant women and individuals over 50. Pregnant women have a greater demand from a growing fetus for supplements, and as we age we tend to need fewer calories a day and dietary changes tend to make it difficult to get all the nutrients needed. 

3. Exceeding what your bodies needs by taking vitamins can contribute to a toxic overload with serious consequences. Your body will eliminate some vitamins and others it will store. It is the ones that it stores that can reach dangerous levels. Google the vitamin on sites like WebMD to learn about their benefits and their warnings. Just because it is natural doesn't make it safe. Beware that even within these sites knowledge is limited due to a lack of volume of valid studies and claims can be unsubstantiated in high volume. 

4. Supplements that come in the form of multi-vitamins are considered to be safer alternatives or those recommended by your Dr. are preferred as they should give you a proper dosage for you.  Overdosing is easy to achieve when you are self medicating. Multi-vitamins are lower dose, safe range power houses for those that need them. 

5. Supplements and vitamins can be a nutritional enhancement for those that are nutrient deficient due to poor diets or due to some sort of health problem. Again if either of these statements are true then you will be under the care of a Dr. 

6. Supplements/Vitamins can and do have drug interactions. For example vitamin C can negatively effect those on blood thinning medications and diabetics as it effects blood sugar levels. http://www.mayoclinic.org/drugs-supplements/vitamin-c/interactions/hrb-20060322 .

In summary: If you want what is best for your body then make it your rule to eat a variety of fresh fruits, vegetables, proteins, good fats, and exercise. Under Dr.'s care and in extenuating circumstances you may need supplements/vitamins as an exception to the rule. Otherwise let your wonderfully created body do its job. Funny side note: In all the interviews of those who lived to be past 100, when they asked the person...'what helped you live this long?' none said vitamins and supplements. Instead you hear them attribute it to genetics and healthy loving relationships.  Hmmm...maybe there is a take away there;) Enjoy your life each day, choose to be healthy.

Second side note: Remember that the supplement/vitamin business is a $28 billion dollar industry and with that comes a lot of cheap and worthless products. If you are going to take supplements/vitamins then go for quality and be prepared to pay for that quality.