Vitamins vital?

Amey St. Clair of Arlington had migraines for months. The headaches were so severe they were affecting her quality of life. When her nutritionist suggested taking magnesium for the problem, she decided she would try anything.

After regularly taking the mineral by mouth and soaking in baths of Epsom salts, which also contain magnesium, her pain has disappeared.

Although Ms. St. Clair, 41, knows some people might question whether the magnesium actually eliminated the pain, she believes vitamins and minerals play a strong role in allowing the body to heal itself. When she had flu-like symptoms a few months ago, she took high doses of vitamin C, instead of an antibiotic, and felt better.

“My aunt influenced our family to start taking vitamins,” she says. “I have a great-aunt who is 85 who has outlived her siblings who passed away in their 60s. She swears it’s because of vitamins that she’s been taking for about 30 years. She takes a daily multivitamin, calcium, niacin, vitamin C, vitamin D and vitamin E. She says this has kept her well.”

Although most nutritionists and doctors rely upon the standards in the Dietary Reference Intakes created by the National Academy of Sciences in Northwest, which outlines the amounts of vitamins and minerals essential for a healthy lifestyle, they have a hard time agreeing upon the full effects of the substances on the body. Some medical professionals believe dietary supplements simply end up excreted with the urine, while others believe the substances might prevent major health problems.

There also is disagreement about organic versus synthetic vitamins, says Ted O’Brien, a licensed nutritionist for George Washington University’s Center for Integrative Medicine in Northwest. He suggests buying supplements labeled as organic or food-based, rather than synthetic ones.

Food-based supplements, which are usually more expensive than synthetic ones, have bioactive ingredients extracted from foods believed to have health-promoting benefits. They are condensed to fit into tablet or capsule form, while synthetic supplements are made in the laboratory.

Experts debate whether organic vitamins actually work better than synthetic ones. Mr. O’Brien says there are many possible factors that influence vitamin and mineral absorption in the body. For instance, he says, the combination of other essential nutrients is important. Calcium will absorb much better in the presence of magnesium. Also, he says, the quality of the nutritional supplement affects its outcome on the body. Further, the function of the digestive system of the individual who is taking the supplements can alter the absorption rate.

“Vitamins are very safe,” Mr. O’Brien says. “Generally, a person should have a multivitamin with mineral supplements. One pill a day.”

If people have food allergies or lifestyle restrictions that inhibit them from eating properly, vitamins could significantly improve their health, says Dr. Ann Marie Gordon, a private internist with an office at the Washington Hospital Center in Northwest. For instance, if an individual is on a low-calorie diet, fewer than 1,200 calories a day, taking a multivitamin would be important.

“If you don’t eat the recommended five vegetables and three fruit a day, taking a multivitamin supplement would be reasonable,” she says. “We know sometimes the demands of family and work can preclude eating a balanced diet. … There is evidence that multivitamins may improve immune function and decrease risk for some infection.”

Since vegetarians eliminate meat from their diets, they may need to take additional vitamin B12, Dr. Gordon says. Also, women who are pregnant or breast-feeding always need more nutrients, such as folic acid and iron. And the elderly also could benefit from taking B6 or B12 because their bodies tend to have problems absorbing those vitamins.

If a person doesn’t spend at least 15 minutes in the sun a day, they should take calcium and vitamin D, says Dr. Gordon. Also, the absorption of vitamins and minerals is decreased in the bodies of persons who smoke or use tobacco, therefore, they should take supplements of vitamin B6, vitamin C, folic acid and niacin, she says.

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