4 Vitamins: Good or Bad to Include in Your Fitness Plan?

Confused about which supplements to take for your fitness plan? Or how much you should be taking? Or even which ones to avoid?

Confused about the supplements for your fitness plan?

You’re not alone. With all the conflicting vitamin studies that have emerged during the past year it’s easy to question your vitamin fitness plan regimen (you do have one right?).

In order to shed some light on the confusion about supplements recently in the news, Dr. Jeffrey Blumberg of Tufts University (one of the most respected academic centers of nutrition excellence in the world) helped answer some of these questions…

DOES BETA-CAROTENE PREVENT CANCER…OR CAUSE IT?

The body converts beta-carotene into vitamin A. But beta-carotene is also an antioxidant — which neutralizes ”free radicals” in your blood. Left unchecked, these highly reactive compounds can damage tissues and cells and possibly lead to diseases such as cancer.

Your fitness plan should include carrots for its high beta-carotene content

More than 200 studies suggest that beta-carotene does indeed play a role in preventing cancer. A Chinese study of 30,000 people showed a significant decrease in the incidence of cancer and mortality in those who took a combination of beta-carotene, vitamin E and selenium.

Conflict arose with the release of three major studies that contradicted established results:

• Two widely reported studies found that taking supplements of beta-carotene in the 30-to-50 milligram range may increase the risk of lung cancer. What wasn’t mentioned in detail by the media was that those who developed cancer were heavy smokers, heavy drinkers and/or asbestos workers.
• The other major trial tracked 22,0000 doctors and found that those taking 50 mg of beta-carotene every other day for 12 years had no increased risk of cancer — but no decrease either.

However, this study tracked men in the highest socioeconomic group in the US — physicians who had full access to health care and were more likely than the average person to have healthy lifestyles. Evidence suggests a potentially positive modest effect of beta-carotene, which is unlikely to be readily found in a low-risk group.

STRATEGY:

Because nobody is really certain whether large doses of beta-carotene increases the risk of lung cancer in smokers or heavy drinkers (those who have more than two drinks per day), people who smoke and/or drink heavily should avoid beta-carotene supplements. But nonsmokers who do not drink heavily can take between 10 mg and 20 mg of beta-carotene daily to reduce their risk of cancer – a vital addition to their daily fitness plan.

DO IRON SUPPLEMENTS CAUSE HEART ATTACKS?

One Finnish study showed a correlation between iron intake and increased risk of cardiovascular disease in older adults.

Fitness plan for your heart: Is extra iron good or bad?

REALITY: Several subsequent studies — most of which were conducted in the US — found absolutely no link between iron intake and heart disease.

STRATEGY:

People age 50 or older that take a vitamin/mineral supplement containing the Recommended Daily Allowance (RDA) of iron — 10 mg — need not worry that this minimal amount will trigger a heart attack.

Because people over age 50 do not need large amounts of iron anyway, it is best to steer clear of high-dose iron supplements — such as those containing more than 25 mg, which are wrongly promoted as ”energizers” for the 50-plus crowd.

Women who are premenopausal should take 15 mg of iron per day…adult men should take 10 mg of iron per day.

IS FOLIC ACID ONLY A MUST FOR PREGNANT WOMEN?

When taken during the weeks before conception and the first two months of pregnancy, folic acid helps prevent neural tube problems and other birth defects.

Folic Acid: great addition to your fitness plan

But folic acid is an important supplement for everyone. A major study suggested that folic acid might prevent more than 50,000 deaths from cardiovascular disease each year in adults.

Folic acid lower blood levels of a toxic amino acid called homocysteine, which is produced in the normal course of cell metabolism. High levels of homocysteine significantly raise the risk of heart attack and stroke.

Folic acid may also protect against colon cancer.

STRATEGY:

All adults need to consume 400 micrograms (mcg – not milligrams) of folic acid daily. Spinach and dark leafy lettuces, such as romaine and collard greens, are good sources… you need to eat about two cups of spinach a day to get your 400 mcg.

ALTERNATIVE: A multivitamin supplement containing 400 mcg of folic acid should be a part of your daily fitness plan.

DOES VITAMIN E PREVENT SERIOUS DISEASES?

Probably not at the current US RDA level – which is 30 international units (IU).

Your fitness plan should include lots of vitamin E-containing foods

Numerous studies link considerably higher doses of vitamin E to a decreased risk of cardiovascular disease, some forms of cancer, and cataracts and macular degeneration.

Preliminary research also indicates that vitamin E may slow the progression of neurological diseases, such as Parkinson’s and Alzheimer’s.

A British study of 2,000 people who had suffered heart attacks found that those who took 400 IU or 800 IU of vitamin E daily for a two-year period had a 77% reduction in the incidence of a second attack.

STRATEGY:

There is little risk in taking vitamin E — and there is much evidence that it prevents disease. Supplements between 100 IU and 400 IU daily are advisable to add to your daily fitness plan.

Why supplements? It’s almost impossible to get enough vitamin E from diet. Make sure you get the ”mixed tocopherols’’ kind.

The richest dietary sources are nuts (almonds and sunflower seeds are the highest) and healthy essential vegetable fats (avocado).

Take Charge!

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