This guest post is from a section of the ISSA Training Guide.
Have you ever wondered why taking a multi-vitamin is said to be an “insurance policy?” Or maybe you’ve heard that you don’t need a multi-vitamin IF your nutrition is very good.
You know what I’m talking about right?
“You can get all the vitamins and minerals you need from good, whole foods. You don’t need a multi-vitamin if you eat right.”
Could that be true?
Here’s 24 reasons that even IF your nutrition is right on the bulls-eye, you might consider taking a multi-vitamin and mineral supplement as that added “insurance policy.”
1. Poor digestion.
Even when food intake is adequate, inefficient digestion can limit your body’s uptake of vitamins. Some common causes of inefficient digestion are not chewing well enough and eating too fast. Both of these result in larger than normal food particle size, too large to allow complete action of digestive enzymes. Many people with dentures are unable to chew as efficiently as those with a full set of original teeth.
2. Hot coffee, tea, and spices.
Habitual drinking of liquids that are too hot and consuming an excess of irritants such as coffee, tea, pickles and spices can cause inflammation of the digestive linings, resulting in a drop in secretion of digestive fluids and poorer extraction of vitamins and minerals from food.
Drinking too much alcohol can damage the liver and pancreas, which are vital to digestion and metabolism. It can also damage the lining of the intestinal tract and adversely affect the absorption of nutrients, leading to sub-clinical malnutrition. Regular use of alcohol increases the body’s need for B-group vitamins, particularly
thiamine, niacin, pyridoxine, folic acid, vitamins B12, A and C as well as the minerals zinc, magnesium and calcium. Alcohol affects availability, absorption and metabolism of nutrients.
Smoking is also an irritant to the digestive tract and increases the metabolic requirements of Vitamin C, all else being equal, by at least 30 mg per cigarette over and above the requirements of a nonsmoker. Vitamin C, which is normally present in such foods as cabbage, onions, oranges and grapefruit, oxidizes rapidly once these fruits are cut, juiced, cooked or stored in direct light or near heat. Vitamin C is important to the immune function.
Overuse of laxatives can result in poor absorption of vitamins and minerals from food, by hastening the intestinal transit time. Paraffin and other mineral oils increase losses of fat-soluble vitamins A, E and K. Other laxatives used to excessively can cause large losses of minerals such as potassium, sodium and magnesium.
6. Fad diets.
Discarding whole groups of foods can cause a serious lack in vitamin intake. Popular low-fat diets, if taken to an extreme, can be deficient in vitamins A, D and E. Vegetarian diets, which exclude meat and other animal sources, must be very skillfully planned to avoid Vitamin B12 deficiency, which may lead to anemia.
Lengthy cooking or reheating meat and vegetables oxidizes and destroys heat-susceptible vitamins such as the B-group, C and E. Boiling vegetables removes water-soluble vitamins, such as B-group, C and many minerals. Light steaming is preferable. Some vitamins, such
as vitamin B6, can be destroyed by microwave irradiation.
8. Food processing.
Freezing food containing Vitamin E can significantly reduce its levels once defrosted. Foods containing Vitamin E exposed to heat and air can turn rancid. Many common sources of Vitamin E, such as bread and oils are highly processed, so that the Vitamin E content is
significantly reduced or missing, which increases storage life but can lower nutrient levels. Vitamin E is an antioxidant, which defensively inhibits oxidative damage to all tissues. Other vitamin losses from food processing include vitamins B1 and C.
A diet dependent on highly refined carbohydrates, such as sugar, white flour and white rice, place greater demand on additional sources of B-group vitamins to process these carbohydrates. An unbalanced diet contributes to such conditions as irritability, lethargy and sleep disorders.
Some antibiotics, although valuable in fighting infection, also fight off friendly bacteria in the gut, which normally allows B-group vitamins to be absorbed through the intestinal walls. Such deficiencies can result in a variety of nervous conditions, and therefore it may be advisable to supplement with B-group vitamins when on a
lengthy course of antibiotics.
11. Food allergies.
The omission of whole food groups from the diet, as in the case of individuals allergic to gluten or lactose, can mean the loss of significant dietary sources of nutrients such as thiamine, riboflavin or calcium.
12. Crop nutrient losses.
Some agricultural soils are deficient in trace elements. Decades of intensive agriculture can overwork and deplete soils, unless all the soil nutrients, including trace elements, are regularly replaced. Food crops can be depleted of nutrients due to poor soil management.
13. Accidents and illness.
Burns lead to a loss of protein and essential trace nutrients. Surgery increases the need for zinc, Vitamin E and other nutrients involved in the cellular repair mechanism. The repair of broken bones will be retarded by an inadequate supply of calcium and Vitamin
C and conversely enhanced by a full dietary supply. The challenge of infection places high demand on the nutritional resources of zinc, magnesium and vitamins B5, and B6.
Chemical, physical and emotional stress can increase the body’s requirements for vitamins B2, B5, B6 and C. Air pollution increases the requirements for Vitamin E.
Research has demonstrated that up to 60% of women suffering from symptoms of premenstrual tension, such as headaches, irritability, bloating breast tenderness, lethargy and depression can benefit from supplementation
with Vitamin B6.
16. The Teen years.
Rapid growth spurts that occur in the teenage years, particularly in girls, place high demands on nutritional resources to underwrite the accelerated physical, biochemical and emotional development in this age group.
Pregnancy creates higher than average demands for nutrients to ensure healthy growth of the baby and comfortable confinement for the mother. The nutrients that should be increased during pregnancy are the B-group, especially B1, B2, B3, B6, folic acid and B12, A, D, E, and the minerals calcium, iron, magnesium, zinc and phosphorous. Professional assessment of nutrient requirements during pregnancy is recommended.
18. Oral contraceptives.
Oral contraceptives can decrease absorption of folic acid and increase the need for Vitamin B6 and possibly Vitamin C, zinc and riboflavin.
19. Light eating.
Some people eat very sparingly, even without weight reduction goals. U.S. Dietary surveys have shown that an average woman maintains her weight on 800 calories per day, at which level her diet is likely to be low in thiamine, calcium and iron.
The aged generally have a low intake of vitamins and minerals, particularly iron, calcium and zinc. Folic acid deficiency is often found, in conjunction with Vitamin C deficiency. Fiber intake is often low as well. Riboflavin (B2) and pyridoxine (B6) deficiencies have also been observed. Possible causes include impaired sense of taste and smell, reduced secretion of digestive enzymes, chronic disease and possibly physical impairment.
21. Lack of sunlight.
Invalids, shift workers and people with minimal exposure to sunlight can suffer from insufficient amounts of Vitamin D, which is required for calcium metabolism and without which rickets and osteoporosis (bone thinning) have been observed. Ultraviolet light is the stimulus to Vitamin D formation via the skin. Often the sun is blocked by cloud, fog, smog, smoke, ordinary window glass, curtains and clothing. The maximum recommended daily supplemental intake of Vitamin D is 400 i.u.
Wide fluctuations in individual nutrient requirements from the official recommended average vitamin and mineral intakes are common, particularly for those in high physical demand vocations, such as athletics and manual labor, taking into account bodyweight and physical type. Protein intake influences the need for Vitamin B6 and Vitamin B1 and is linked to caloric intake.
23. Low body reserves.
Although the body is able to store reserves of certain vitamins such as A and E, Canadian autopsy data has shown that up to 30% of the population has reserves of Vitamin A so low as to be judged “at risk.” Vitamin A is important to healthy skin and mucous membranes (including the sinus and lungs) and eyesight.
Athletes consume much food and experience considerable stress. These factors affect their needs for B-group vitamins, Vitamin C, and iron in particular. Australian Olympic athletes and A-grade football players, for example, have shown wide-ranging vitamin deficiencies.
25. Traveling to Other Countries
Not for a week but if you are seriously considering a longer world wide tour or longer stays in various countries, the options you have here in the United States may not be what you find elsewhere. This could be a setup for some type of vitamin deficiency. Check this article out by worldwide traveler, Rob
Should I take vitamins for traveling?
Source: Hatfield, Frederick C. PhD, ISSA (2004). Fitness The Complete Guide (8.1.5 ed.). Pages 538-541