Vitamins with related food icons

Many people swallow mega doses of vitamins in the belief that these enhance the capability of their bodies to capture dangerous free radicals that could cause cancers and cardiovascular diseases, but the results of scientific researches published in recent months show that vitamins may not be able to do as they are expected.

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* In the third week of November, a clinical trial conducted on a large population of nearly 15,000 male doctors found that vitamins E and C had no effect (no preventive effect, but no added risk either) on cancer rates even after 8 years of continued use; this included cancer of the prostate. After 8 years, researchers also found no evidence of any difference in the incidence of heart attack, stroke, and other cardiovascular diseases.

The physicians participating in the study were divided into four roughly equal groups. One group took 400 international units (IUs) of vitamin E every two days and 500 milligrams of vitamin C every day. The second group took vitamin E and a placebo vitamin C; the third had placebo vitamin E and vitamin C; and the last had placebos.

* In late October, government investigators decided to terminate a study involving 35,000 men taking vitamin E and selenium, because there was no observed benefit from long term use of these supplements; on the contrary, there seemed to be a slightly higher risk of cancer or diabetes.

* The Johns Hopkins School of Medicine undertook a review of published reports on 19 clinical trials involving 135,967 people taking vitamin E in dosages ranging from 16.5 to 2,000 IUs per day (with a median of 400 IUs daily). The review showed that 9 of 11 clinical trials testing high dosages (at least 400 IUs per day) of vitamin E led to a 4 percent increased risk of death (of all causes). When vitamin E was taken with other vitamins and minerals, the risk of death increased by 6 percent.

* A 2002 Harvard study on about 72,000 nurses found that nurses who took high doses of vitamin A from various sources (foods, supplements, or multivitamins) showed a 48 percent greater risk for hip fractures in comparison to those with minimal vitamin A intakes.

* A 1994 Finland study on smokers taking beta carotene supplements found that smokers taking 20 milligrams per day had an 18 percent higher contraction rate of lung cancer. A 1996 study on beta carotene and vitamin A use among smokers and asbestos-exposed workers found that users of the vitamin posted higher risk for lung cancer (28 percent) and higher risk of death from heart disease (26 percent).

Vitamins and micronutrients are essential to every person’s overall health. The quantities obtained from foods are usually sufficient for most people to avoid vitamin deficiency. In certain cases, benefits have been scientifically proven for extra doses, such as vitamin B12 for the elderly, vitamin D and calcium for women to avoid osteoporosis, and folic acid for women in their child-bearing years.

But mega doses may not be all that helpful. At least until further studies can prove otherwise.

Safety Tip:

* Go back to basics: control body weight, get enough exercise, stop smoking, eat healthy foods.