Myth #1: It doesn't matter what kind you take, all vitamins are the same. - BUSTED
I covered this in more detail in one of my earlier posts, "All Supplements Are the Same, Right?". But what it boils down to is this: there is a HUGE difference in vitamins, depending upon how they are rated. Food grade (the vitamins you find in your local store) are regulated by the FDA. Who, according to a recent study by Consumer Reports, isn't doing too great of a job keeping tabs on the quality of these supplements. Not to mention, they can contain at least 10% worth of fillers and sometimes even more. Plus, often they use cheaper, synthetic versions of vitamins which do not dissolve as well, nor do they absorb into the body as well.
On the other hand, Pharmaceutical Grade vitamins follow more stringent regulations. They MUST be free of fillers and be over 99% pure. They follow Good Manufacturing Practices (GMPs), meaning they are safer than the food grade vitamins. Often, an independent 3rd party, such as The National Sanitary Foundation, will evaluate both the products as well as the manufacturing process. And, because they use higher quality ingredients and non-synthetic versions of vitamins, they will absorb into your body better than food grade.
Myth #2: Taking too many vitamins can be bad for you - PROBABLE
Why is this rated 'PROBABLE'? Well, it's based on several factors. Certain vitamins and minerals, such as synthetic Vitamin A and Iron, can be toxic in large doses. However, with most others the amount you would need to take to reach toxic levels is pretty high. If you are taking pharmaceutical grade vitamins, you will be alright. There is also the issue of certain toxins and foreign substances being found in vitamins. The recent Consumer Reports article brought this out, as has ConsumerLabs.com. Again, manufacturers following GMPs will not have this issue very often.
Myth #3: I can get everything I need from what I eat - PROBABLE
This is completely dependent upon how you define "need". To cover the basics first, the RDA, or %DV, (that percentage on your package labels) is the amount of vitamins and minerals needed to prevent deficiencies, which could lead to classic diseases. For instance, not obtaining the RDA amount of Vitamin C could result in developing scurvy. And being deficient in Vitamin D could lead to rickets. So, if you "need" to ensure that you are simply not deficient in vitamins and minerals, then yes...it's possible to get what you need from what you eat. Keeping in mind that the amounts of vitamins and minerals contained in our foods are gradually decreasing due to modern farming techniques and processing. Now, if you define "need" as the optimal amount needed to enhance your immune system, then it will be fairly difficult to obtain those amounts from eating. For instance, to obtain the optimal amount of Vitamin E (400IU has been shown in studies to have positive health effects) you would need to eat 28 pounds of spinach every day. Or 2 pounds of almonds. Possible, sure...if you name happens to be Popeye. We get Vitamin D from the sun, and already it has been suggested, through studies, that people get at least 600-1000IU/day. However, in the summer most people lather on sunscreen which blocks the production of Vitamin D. And people in northern climates do not get much sun during the winter.
Myth #4: Vitamins don't do anything/I've never noticed a difference - BUSTED
There are far too many studies out there showing the positive affects of taking supplements. And generally, when there is a study done showing "harm" from taking supplements, only 1 vitamin was studied. Thing is, supplements work best when taken together...a process called synergy. For instance, Calcium alone may not do much, and was the topic of a recent study linking Calcium supplements to a 31% increase in heart attacks due to there being too much of the mineral in the blood. However, Calcium needs Magnesium to get out of the blood and into the bones.
If you have never noticed a difference while taking supplements, my questions would be "but how do you know it's not doing anything and how long did you give it?". Body types are different for everyone. As such, supplements react differently with each individual. Some may see results within a month, some in 3-months, some may never see a result. But that doesn't mean they aren't doing anything either. Maybe you don't FEEL different, but if you were to look "under the hood" you might see your blood pressure coming down to normal levels or your high cholesterol decreasing. The only way to know is to speak with your doctor and get tests done on a periodic basis.
Myth #5: Olive Oil and Fish Oil are good for blood pressure and cholesterol - CONFIRMED
Doing a simple Google search on either of these will provide you with several studies which show an increase in consumption of olive oil and fish oil can result in lowering your blood pressure and cholesterol. Try looking for a supplement which uses an olive oil extract, as consuming 4 tablespoons of extra virgin olive oil can add a considerable amount of calories to your diet. Likewise, trying to consume enough fish to increase levels of fish oil can have some negative consequences, due to the mercury content in fish. While some fish should be consumed (once per week is suggested), taking a pharmaceutical grade fish oil supplement guaranteed to be contaminate free, can help you get to those beneficial levels. In fact, studies have shown fish oil to be more effective in controlling cholesterol levels than Statin drugs. Not to mention, olive oil and fish oil do not have side effects; whereas medication for blood pressure and cholesterol do have side effects.
To Your Health
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