A healthy diet outweighs multivitamins

As a nutritionist and dietitian in Huntington, Lisa Stollman-Smouha is used to seeing patients come in with

big bags of vitamin supplements, wanting to know what she thinks.

Here's what she tells them: They should eat better instead of popping pills. "Good health starts in the kitchen, with food," she said.

The market for supplements is booming, and multivitamins -- containing the daily recommended allowance or more for a variety of vitamins and minerals -- are the most commonly taken, according to the U.S. Centers for Disease Control and Prevention. The agency's latest report said that more than 40 percent of American adults take a daily multivitamin.

But is that a good thing? The answer is a definite maybe.

In most but not all cases, a multivitamin shouldn't hurt, and it might help. "It's like extra health insurance," Stollman-Smouha said.

CHOOSING A MULTI

* You don't need to spend a lot of money. Joan Stollberger, a registered dietitian who works in Smithtown and Commack, said she recommends major store brands of multivitamins rather than higher-priced name brands.

Watch the ingredient label, however. "It's smart to get a vitamin that says 'all natural,' that doesn't have food colorings added or fillers," Stollman-Smouha said.

* Be very cautious if you already take high doses of specific supplements. Both dietitians advise against so-called megadoses -- supplements that are several times the recommended daily allowance; a multivitamin that contains more of the same vitamin can raise levels in the body even higher.

"When you take too much of certain vitamins, it crowds out the ability to absorb some of the lesser micronutrients," Stollberger said. "That can result in vitamin deficiencies or imbalances."

* Consult your doctor before taking a multivitamin if you have a serious medical condition. Some people with iron-related diseases, for example, should not take multivitamins, Stollberger said.

* Consider multivitamins that are designed for your age and gender. As you get older, your body may not process nutrients in the same way as in the past, Stollman-Smouha said, meaning that a different formulation might be better for you.

A multivitamin that contains B12 could be especially important for older people, many of whom can't absorb vitamin B12 from food. Vegans, who don't eat eggs or dairy products, may also need B12 supplements, as may those who have had weight-loss surgery.

Researchers have also studied whether vitamin B12 can boost brain power or reduce the risk for heart disease, but their findings haven't confirmed that it's beneficial, according to the U.S. National Institutes of Health. And despite some celebrity endorsements, research also has not proven that taking the vitamin boosts energy and endurance in anyone who hasn't been getting enough of it.

EAT YOUR VEGETABLES

Regardless of whether you do or don't take a multivitamin, however, a healthy diet will help you get the nutrients you need, Stollman-Smouha said. And though nutritionists debate the perfect diet, she said they do agree that fruits and vegetables should make up about half of what you eat.

If that's the case, "you should be getting adequate nutrients," she said. "Having a healthy diet is smart, and it will make you feel better."