The Scoop on Vitamins
By David R. Larsen, MFHD
In the past 30 years, there has been a dramatic increase in research related to the role of various foods and nutrients in the body. Most of this comes from biology departments at universities. They have found that good nutrition, including various vitamins and minerals, is indeed essential to health. Moreover, a lack of these nutrients can result in a myriad of ailments both in the body and brain. Indeed, most of aging is now seen as a result of malnutrition. As we age, we often don’t eat as well, and most seniors don’t digest or assimilate their food as well as they used to. As a result, our protective enzymes, antioxidants, and antibodies decrease, as free radicals, oxidation, inflammation and various diseases increase—ultimately leading to our demise.
While some still question the value of vitamins, there are literally tens of thousands of good studies now showing the importance of these nutrients. But these studies are seldom seen in medical journals, which are usually sponsored by pharmaceutical companies. Yet these good studies are out there. For example, the Cache Senior Memory study conducted at Utah State University in the 90s found that seniors who supplemented with vitamins C & E were more than 75% less likely to develop dementia than those who lacked these nutrients in their diet. A 2008 study at Oxford showed a simple pill containing folic acid, B-6, and B-12 was more than 30% more effective in staving off brain shrinkage and preserving memory than a placebo. Vitamin D has been shown in numerous studies to boost the immune system and promote brain health. Various minerals like magnesium, selenium, and zinc have also proven essential for the brain.
Obtaining these nutrients from the foods in which they are found is generally best, since vitamins from natural sources are better than synthetic forms. For example, natural vitamin E (d-alpha or gama tocopherol) is an antioxidant that helps to protect cells, while dl-alpha tocopherol, the synthetic form derived from tar, is much less effective. This is true of some other synthetic vitamins and inorganic minerals as well.
Studies show our body may treat isolated and synthetic nutrients like foreign substances. This is why your urine will often turn some dark shade of yellow as your body flushes out these foreign substances out of the body after you have taken synthetic vitamins.
Scientists have not always understood or considered the distinction between natural and synthetic sources of vitamins. Therefore, we may have a study with synthetic vitamin E and Alzheimer’s showing no effect, while another similar study with natural vitamin E shows significant value. Confusion arises because the source of the supplement is not always noted in studies, and almost never by the media.
Bottom line: vitamins and mineral supplements can be of real value in slowing age- related decline, but the forms in which they are delivered may determine the degree of effectiveness. When choosing a vitamin/mineral supplement, always look at the ingredients before purchasing. Use the guidelines below to select the best option.
Potentially harmful for seniors are supplements containing iron or copper, aluminum,
selenite, selenate, selenium dioxide, Titanium dioxide, or hydrogenated oils. Not only are these not well-absorbed, but they may also block other healthier nutrients and do more harm than good.
Of modest value are supplements containing synthetic forms of various vitamins or minerals. Avoid calcium carbonate or magnesium stearate because they are hard to assimilate. When choosing your vitamin E, choose d-alpha or mixed tocopherols. If the label says dl-alpha (dl-alpha tocopherol is a synthetic form of vitamin E) instead, you can do better, and many of the other nutrients in that supplement are likely synthetic and of minimal value as well. Most supplements sold in large pharmacies and discount grocery chains fall into this field and should be avoided.
Most helpful are supplements derived from natural sources or shown in clinical or lab studies to be bioavailable and effective. Look for brands independently rated high by consumerlab.com. Choose brands that follow industry standards for quality assurance including ISO 9001, ISO 17025, and Good Manufacturing Processes (GMP) certifications.
You may wish to check with independent health food store managers, compounding pharmacists, or online reviews to see which supplements other people are finding most helpful.
Finally, do not use vitamins as a substitute for a poor diet. In the UMass study we conducted here in Utah, we found that when the individual is not eating a healthy plant-based diet, supplements typically do not make much difference. If you are interested in optimizing your health, your best solution is to choose a wide variety of whole foods and then supplement as needed with high quality natural nutrients. For more insights and healthy alternatives on this topic, see “The Multi-Vitamin Controversy” at http://4abettermemory.com or contact the author at DavidRJL@aol.com.
September 17, 2021