A study done by The Annals of Internal Medicine in 2013 sent the media on a “BAN” multivitamins frenzy. Media outlets were quick to declare multivitamins were unsafe and a waste of money; but there were important facts left out of those reports. The actual name of the study was “Vitamin, Minerals, and Multivitamin supplements for the Primary Prevention of Cardiovascular Disease and Cancer.” The sole purpose of the study was to prove whether or not non- medical alternatives prevented the onset of cardiovascular disease and cancer. Once the twelve week study concluded the USPSTF stated “that the current evidence is insufficient to assess the balance of the benefits and harms of the use of Multivitamins for the prevention of cardiovascular disease or cancer.” You be the judge are multivitamins really unsafe to take?
The Dietary Guidelines for Americans 2010 reported that less than fifty percent of American’s met the required daily intake of vegetables, fruits, dairy, seafood and fiber, and less than twenty percent of American’s met the daily requirement for whole grain. The Dietary Guidelines for Americans 2010 concludes that American’s under consumed these vital nutrients: Folate, Potassium, Vitamin K, Vitamin A, Vitamin C, Vitamin D, Vitamin E, Magnesium and Choline. In 2012, The Macpherson Psychopharmacol clinical stated that men over the age of fifty who were taking a daily one-a-day multivitamin had a thirty-six percent increase in placebo, and around nine percent of the men studied saw an improvement in their depression, anxiety and stress levels. Another Psychopharmacol Clinical in 2011 reported that women aged thirty and up reported an significant increase of working memory when taking a one-a-day multivitamin. The women studied also reported while on the multi-vitamin they experienced shortened illnesses, fewer illnesses and fewer days they called in sick due to illness.
Ames Triage Hypothesis of Micronutrients and chronic disease summarized, states that “Micronutrient deficiencies that trigger the triage response accelerate aging, cancer, and neural decay; therefore, malnutrition accelerates the onset of disease. Multi-multivitamins may or may not prevent cardiovascular disease or cancer, but, recent studies have shown that ingesting a one-a-day multi-vitamin daily reduced mental fatigue, anxiety and stress, illnesses, as well as, increased placebo. In conclusion, the main reason to take a multivitamin remains to prevent vitamin and mineral inadequacy. You be the judge, are multi-vitamins really unsafe to take?
People who tend to stick to the same eating behaviors or lack of color in their daily diet have a greater chance of becoming micronutrient deficient. There is a plethora of nutrients in foods do not limit yourself to a specific fruit or vegetable. Aim for consuming three different fruits and vegetables than what you currently eat per week.
Spruce it up with a colorful beet salad with carrots, quinoa, and spinach, and top off with a vinaigrette dressing:
½ cup of uncooked quinoa
1 cup of organic edamame
1/3 cup of slivered almonds or pepitas ( Pumpkin Seeds)
1 medium raw beet, peeled
1 medium-to-large carrot, peeled
2 cups of packed spinach or arugula, roughly chopped
1 avocado chopped
3 tablespoons of apple cider vinegar
2 tablespoons of lime juice
2 tablespoons of extra virgin olive oil
2 tablespoons of raw organic honey, or agave nectar
½-1 teaspoon of Dijon mustard, to taste
¼ teaspoon of sea salt
Freshly ground black pepper, to taste