Newsflash: that dining hall pizza (or nachos or make-your-own Belgian waffles topped with chocolate chips and whipped cream) you’re eating doesn’t contain all the vitamins and minerals your body needs. And even if you’re one of the lucky few who can resist the allure of warm grease and hit the salad bar at every meal, there’s still the possibility that you’re missing some of the essential nutrients you need. And that’s where nutritional supplements can help out. While far from an excuse to eat junk, nutritional supplements are a way to add micronutrients to your diet when you may not be getting enough from what you eat. Multivitamins are the most general type of nutritional supplement, and the one college students are most likely to need. But the mess of pills, information, and opinions out there makes taking a multivitamin much more complicated than just swallowing that Flintstone pill your mom used to give you with breakfast. To help you sort through it, HC consulted nutritionist Susan Holmberg to give her expert opinion on some common questions:
What are multivitamins?
Multivitamins are exactly what they sound like: nutritional supplements that contain a mix of vitamins and minerals, called micronutrients. Most are in pill form, but if that’s too medicine-y for you, try a ‘green’ drink. “‘Green’ drinks contain super concentrated forms of vitamins and minerals in the same balance they came in nature,” says Holmberg. She recommends Greens First brand, which are sold at www.greensfirst.com; also check out The Vitamin Shoppe and GNC for a variety of ‘green’ drink options.
What do multivitamins do?
You know that person on campus who’s captain of the swim team, the star of the musical, and student government president? Multivitamins are like that; they’re involved in everything. “There are almost too many health benefits to mention,” says Holmberg. “Every single chemical reaction in your body requires specific vitamins and minerals to be catalyzed.”
Who should take a multivitamin?
Take a deep breath and admit it: your diet is not perfect, and you need a multivitamin. It’s ok; we’re all in the same boat. “Most people don’t get their nutrients,” says Holmberg. “Any adult person would need some form of a multi.” Vegetarians, those with dietary restrictions, and anyone especially prone to sickness are especially encouraged to take them because there’s an even higher chance they’re missing out on something they need.
But wouldn’t I be better off just getting my nutrients from food?
If you actually get them all, then maybe. But say it with me this time: there’s a very low chance that you’re getting every single vitamin and mineral you need from your diet, so you most likely still need a multivitamin. If you’d prefer something more natural than a processed pill, Holmberg recommends a ‘green’ drink or a whole food vitamin.
Are there any negatives to taking one?
There are no major risks associated with multivitamins. However, Holmberg warns that “you can take too much of one particular thing and unbalance others,” which is why you want to make sure you’re taking a good one.
So how do I know if it’s good?
If you’ve ever walked down the vitamin aisle at CVS, Stop & Shop, or another drug store or supermarket, you know there are a TON of options. If you’re getting a generic brand, remember that you’re not a 65-year-old man; choose one that’s appropriate for your age and gender and has the United States Pharmacopeia’s seal of approval. But Holmberg says it’s worth it to get a professional to determine what you specifically need and then choose a professional multivitamin to fit your needs. “They make some really good generic multis,” she says. “But if you’re going to the trouble of taking one… there can be a big difference between professional and generic.” That’s because generic products are more likely than professional ones to contain less effective forms of nutrients, or to mix forms that don’t work well together. Most colleges’ health centers offer free nutritionist consultations, so set up an appointment!
If you’re going generic, try one of these common options:
One-A-Day Women’s Tablets, $9.99 for 100 tablets Nature Made For Her Tablets, $10.49$ for 90 tablets Centrum Ultra Women’s Tablets, $11.99 for 100 tablets (all can be found at your local drugstore or super market!)
How often should I take one?
I apologize wholeheartedly for any reminiscence of your mother with all this ‘take your vitamins!’ talk, but you need to take them daily! “Every single day your body is breaking down nutrients,” explains Holmberg. “Every day you need the vitamins, and you won’t know if you fed yourself properly every day.” There’s no need to take them at the same time everyday (unless it helps remind you to take them), but you should take them with food.
Do I need any other nutritional supplements?
You only need other nutritional supplements, such as ones for iron and calcium, if a doctor recommends or prescribes them to you. “It’s not practical for most people to go around getting tested for deficiencies,” says Holmberg. Though they’re not necessarily harmful, who wants to take pills they don’t need? However, she does recommend getting 250mg-500mg of Vitamin C every day, so if you’re not getting that from your diet (read: you don’t eat a lot citrus, broccoli, or raw pepper), you might need a Vitamin C supplement.
So now that I’m taking nutritional supplements, can I eat whatever I want?
No! “They [vitamins] work in conjunction with your food; they help you use it properly, so they can’t be a replacement for a poor diet,” explains Holmberg. “It’s like they are the workers and your food is the actual bricks and mortar. If you don’t eat decently, there is nothing for the workers to build you with.” Sources: Susan Holmberg, MS, CNS http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/multivit…