FOCUS ON HEALTH:Vitamins: know your A, B, Cs

In her classes, Jill Golden, coordinator of Orange Coast College’s food science program and a registered dietitian, teachers her students that eating a balanced diet is the best way to get your daily serving of vitamins and minerals.

But for the person who is not necessarily eating a minimum of five servings of fruits and vegetables, what’s the best approach to remain healthy?

That’s where the issue gets fuzzy. Dietitians, doctors and other medical professionals often disagree about the effectiveness of vitamins and supplements.

“Doctors are actually split on this,” Golden said. “Some give a multivitamin just to make sure, and the other half say, ‘No we don’t want to give out a multivitamin; we really want to stress that they eat right.”

Golden generally suggests people take a multivitamin if they’re concerned.

You can find out more at Hoag Memorial Hospital Presbyterian’s “Choosing the Right Vitamins and Supplements,” at 6 p.m. Oct. 5 at the Hyatt Regency, 17900 Jamboree Road, Irvine. Dr. Jolanta Lukawski, a Hoag internist, will be on hand to answer further questions on the subject. To make reservations, call (800) 514-HOAG.

Shelves filled with vitamin and supplement pills, liquids and powders at drug and grocery stores could overwhelm the average consumer. Mother’s Market in Costa Mesa has a whole department dedicated to vitamins and supplements, but before picking something from its massive selection, the first step is to talk to a doctor or dietitian.

“You should always discuss what medications they’re on and what supplements they’re on,” said Dr. Jolanta Lukawski, an internist at Hoag Hospital. “Some medications can have a cross reaction with some supplements.”

With that said, there are also general guidelines to stand by, including attempting to eat a balanced diet, something Golden says can eliminate the need for a multivitamin.

“Generally we teach that if you make an attempt at eating a healthy diet, most people don’t need supplements. We generally direct our students to get all their nutrition from the food they eat,” she said. “We identify a few at-risk groups … but most healthy people don’t need one.”

At-risk groups include dieters, the elderly, pregnant women or women who are trying to conceive and people who might be sick, Golden said.

To anyone concerned about their daily intake of vitamins and minerals, she suggests a multivitamin rather than the individual supplements because of the potential risk with some vitamins.

Studies have shown that vitamins A and D, which are both fat soluble, can be toxic if too much is ingested, Golden and Lukawski said, adding that vitamin A can increase the risk of getting lung cancer.

Some important supplements include omega-3 fatty acids, which are naturally found in fish, and calcium citrate, especially for women who are most at risk for osteoporosis, Lukawski said.

Golden suggested people eat leafy green vegetables — although she left spinach off that list this week — like broccoli. To those who are lactose intolerant or do not like milk or cheese, she said many orange juices and breads are fortified with calcium that can provide a more balanced absorption of the mineral.

“We also need our nutrients in balance of each other,” she said. Taking a high dose of one “often interferes with the absorption of another one.”

Purchasing a safe and studied supplement is important when shopping. Supplements are not heavily regulated by the Food and Drug Administration, and manufacturers and bottlers do not have to prove the drug works, but they do have to ensure the product’s safety and list all ingredients used. They are also prohibited from stating that the supplement will treat any certain malady. The studies surrounding the vitamins can also be problematic.

“The problem with some of the studies is that they’re not designed properly or they’re not using what is the current recommendation,” Lukawski said. “Echinacea had conflicted results in some of the studies because of the design, not necessarily because it didn’t work…. We have to hold them up to the same standard of any medication or any drug before we can evaluate if it works or doesn’t work.”

Buying a quality product doesn’t always translate into the most expensive. Many middle-of-the-road products, including recognized store brands, can be a consumer’s best bet. Lukawski suggested logging on to www.consumerlabs.com for supplement ratings. She also said to look for United States Pharmacopeia stamp or the FDA’s Good Manufacturing Practices stamp.

The bottom line is to maintain a healthy diet so the amount of vitamin supplements needed is pared down and to consult with a medical professional before taking a supplement.

“We have a wonderful, abundant food supply,” Golden said. “Unless the person is hardly eating, almost everybody meets requirements.”

IF YOU GO

WHAT: “Choosing the Right Vitamins and Supplements” presented by Hoag Hospital

WHERE: Hyatt Regency, 17900 Jamboree Road, Irvine

WHEN: 6 p.m., Oct. 5

INFO / REGISTRATION: (800) 514-HOAG