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Dietary Supplements: Fact or Fiction
By August J. McLaughlin, CN
I’ll never forget watching The Jetsons as a youngster. Two factors from the future-rendition Clevers’ world mesmerized me–the remote control closet that configured high-fashion looks with the simple push of a button (I still haven’t gotten mine) and foods in pill-form (I still don’t want them). My heart ached each time little Elroy Jetson had to gulp a pill at lunchtime rather than sink his teeth into savory bread slices smattered with raspberry and nutty-creamy-yum. “Poor Elroy,” I recall thinking. I would’ve offered him my lunch if I weren’t so set on devouring it myself.
Now, twenty years since the show’s syndication, it seems the Jetsons were more prophetic that we viewers perhaps realized. The latest i-Robot vacuum cleaners aren’t a far cry from Rosie, the robotic maid, children’s’ cyber-pets bare striking resemblances to Astro-the-dog, and food-in-a-pill? Check any grocery store, health food market and even gas station. I’d venture to guess that more stores boast them than do not–pills that supply nutrients we can and, in my humble opinion, should reap from healthy foods, packaged in neat little packets and bottles with guarantees ranging from increased energy and improved eye-health to heightened bedroom pleasure. (I mean…really? ) As a grownup/nutritionist/foodie/health-minded individual, I now aspire more than ever to trade the world’s multi-billion-dollar diet industry’s “food-pills” for that glorious high-tech closet. (At least we’d all appear cuter?)
Before you lash out at me regarding supplements that have changed your life, please hear me out. I’m not claiming that all vitamins and supplements are harmful or useless, nor that numerous advances in the natural health and pharmacological industries lack significance. I would like to point out, however, that most dietary supplements lack scientific evidence of safety and effectiveness. Worst of all, many are known to cause harm.
A few facts, for perspective’s sake:
B-vitamins are known to support thyroid function, metabolism, healthy blood sugar levels and numerous other aspects of human health. Who wouldn’t want bottles of all that? Well, according to the Office of Dietary Supplements, excessive intake of vitamin B6 in supplement form can cause nerve damage and resultant numbness, paralysis, poor coordination and a sense of “heaviness” in the legs (symptoms of a condition known as peripheral neuropathy). Vitamin B6 intake that exceeds 100 mg per day is considered the maximum “tolerable intake level.” Correction: One can of Red Bull contain 2.5 a person’s RDA and a random B-vitamin supplement bottle I picked up today contained 50 milligrams per capsule with suggested dosage of 1 capsule, 2 – 3 times per day.
The mineral iron also supports thyroid function, blood health and wellness in people with various autoimmune diseases. The ODS calls iron toxicity through iron supplements a “considerable potential risk.” Since the body only requires trace amounts, or between 8 and 11 mg daily, and the body isn’t terrific at ridding itself of the excess, unused iron can easily gather in bodily tissue and organs and cause constipation, nausea, vomiting and diarrhea. In severe cases, excessive supplemental iron intake has proved fatal.
Hmm…I suppose this isn’t the cheeriest way to introduce myself to you all and the column (Hi, by the way! J) but I felt the need to express it. I’ll leave you with some cheerier points…
To reap sufficient amounts of B-vitamins and iron, make these foods staples in your diet:
- Whole grain breads and cereals (gluten-free grains if you’re sensitive or intolerant)
- Oatmeal (1 ½ servings hits your daily quota for vitamin B6!)
- Fish (tuna, salmon, sardines, trout, clams…)
- Turkey
- Lentils
- Bananas
- Sea vegetables
- Potatoes
- Tempeh
- Chili peppers
- Figs
- Almonds
- Beans
Are vitamin and mineral supplements ever helpful? Yes. Nutrient supplements can offer benefits for people who suffer from malabsorption of nutrients due to Crohn’s disease, ulcerative colitis and other digestive illnesses. (Your doctor should’ve explained this to you if it’s the case…if you’re unsure, ASK.)
The American Dietetic Association also recommends dietary supplements as valuable options for people who are unable to adhere to a healthy diet, long-term restrictive dieters, pregnant women and strict vegetarians or vegans.
Food for Thought
The best nutritional advice I may ever offer is this: Eat. Second, eat food. Third, make most of your choices healthy ones. Fourth, seek pleasure in your food and learn to appreciate and honor your body…even when it isn’t functioning or appearing the way you’d prefer. (I’ll dip further into these matters in future segments.)
I’m a huge fan of fiction—writing it, reading it, viewing it—but I, for one, prefer to keep it off my dinner plate.
I’d love to hear your thoughts regarding dietary supplements and any other nutritional matters circulating your head, heart or belly. Please submit your thoughts and questions any old time! I look forward to getting to know you all.
Cheers to you and your wellness, August
Tags: autoimmune nutrition column, B vitamins affect on thyroid function, blood suger levels, dietary supplements, Dietary Supplements: Fact or Fiction, foods wtih B-vitamins, iron toxicity, iron vitamins affecting autoimmune patients, metabolism, thyroid nutrition, thyroid nutrition column, Vitamin B6, Written by August J. McLaughlin CN
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72 Responses to “Dietary Supplements: Fact or Fiction”
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FIRST – I DO NOT DISAGREE WITH YOU! I think that yes, a million times yes, people should be looking to natural food first and foremost to get their nutrition.
BUT….I feel that some of the information provided here it taken slightly out of context, or interpreted strangely.
For example, the info on Vit B6. The Office of Dietary Supplements does NOT say that Vit B6 “in supplement form” can cause these problems. It says that excess Vit B6 can cause this, and excess is usually caused by people taking a supplement. i.e. they do not make a differentiation between “natural” and “supplement” B6 causing problems; it is solely related to the actual dose. If someone chose to eat excess natural sources they would also encounter this issue. They would also encounter the risk for peripheral neuropathy by getting too *little* Vit B6! You are stating that it’s the supplemental form of B6 which is a problem, but that is inaccurate. It’s an excess, regardless of the form, natural or supplement.
AND B6 supplements over the 100mg/day limit are usually only taken by people attempting to treat carpal tunnel and PMS! So it’s very, VERY few people who are risk for this.
This seems to be a leap in logic on your part, which can be misleading, especially since the entire thrust of the argument is that vitamins = kind of bad. And because you chose to highlight this “fact” with italics is also misleading.
Red bull: you claim that Red Bull has 250mg of B6 (2.5 times the upper tolerable limit). However, the can of Red Bull actually states that it contains 250% of the recommended daily B6 intake, NOT 250% of the “upper tolerable limit”. The Office of Dietary Supplements (your source) recommends 1.3mg of Vit B6 for men and women aged 19-50. Which means the Red Bull contains 3.25mg (1.3mg x 250%)….NOT 250mg.
Random multi-vitamin: I have NO idea where you saw this, but can only speculate that you misread the label. Most multivitamins are standardized, with all small changes from brand to brand. I pulled mine and my husband’s from the cupboard. I also looked at several others online:
-Jamieson prenatal vitamin: 10mg/day
-Centrum multi: 3mg/day
-Jamieson multi: 25mg/day
-Stress ease vitamin, which is a B complex: 15mg/day
-Webber multi with *extra* B’s: 10mg/day
I just don’t see how it’s possible that one multi would recommend 150mg/day, therefore I have to assume that you read the label incorrectly, and thought you saw what you were looking to find, not what was actually there.
Iron: this discussion does seem a little more balanced. However, I note that you didn’t mention the upper tolerable limits for iron according to the ODC, which is 40-45 mg/day. Most multi vitamin supplements contain only about 10 mg/day.
AGAIN – I don’t disagree with you. Food first! REAL food first! But the misleading “facts” presented here could not go uncontested. This makes dietary supplements sound downright scary and potentially damaging, when they are usually just unnecessary (with proper diet).
thanks for this post august. personally, i am aware of the potential risks and benefits of supplements. i have a nursing drug reference that includes supplements, their uses and potential dangers. however, i think it’s very important to talk to our physician before we add supplements so we can be monitored for any problems. i have had burning nerve pain in both lower legs for several years now. more recently, i have come to find that magnesium is a sort of miracle for this pain. not just any form of magnesium but in the form of magnesium citrate. i found this out by accident one time when i was told to take it before surgery as a clean out. i thought it was just a coincidence but i’ve tested it several times now and it works every time. i had my magnesium level checked by my physician and it was normal. over the next several months i tried pill form of magnesium at different doses with no improvement. i then tried powder form, again with no improvement. i tried a bottle of citrate of magnesium again and viola, it was like a miracle again. and i’m not talking discomfort. i’m talking burning pain that makes you want your legs cut off when i put on sock or the bed sheet touches my legs, or the ac in my car blows on them in the summer. that’s how bad it was. i should add it has improved with a better vitamin D level and thyroid treatment have both improved this pain greatly as well. with my doctors OK, i am trying to find the lowest dose to maintain improvement and hopefully wean off the rest of the pain meds. i have recently cut down the pain meds by half and i am hoping this is going to allow me to get off them completely over time. after one month i will be getting another magnesium level to make sure i am not overdosing on magnesium. have you ever seen or heard of magnesium working such a painful neurological condition, or similar muscle or nerve problem.
one more question, what is the “cn” after your name?
Thanks for this post, August. We really appreciate it. I take a lot of supplements. I definitely want to do more research about the supplements I’m taking and how I can reduce some of my supplement intake for food.
Thank you!
Just Me – Thank you for chiming in and expressing your opinions. I look forward to August’s response.
Lori – Thanks for chiming in. (PS I did not know that about your background. Great to know!)
I agree with you; I don’t think we should take supplements or change our nutrition program (radically) without talking to our physicians first.
Great points/Qs
“most dietary supplements lack scientific evidence of safety and effectiveness. Worst of all, many are known to cause harm.” by the author.
“Most multivitamins are standardized, with all small changes from brand to brand” by “Just Me”
This is a powerful statement…
According to studies conducted by US, UK, and Canada, food is simply not as nutritious as it used to be. And sadly, most nutrition experts are taught with outdated information. Here on such study: “CHARTS: Nutrient Changes in Vegetables and Fruits, 1951 to 1999” @ ctv.ca/servlet/ArticleNews/story/CTVNews/20020705/favaro_nutrients_chart_020705. You can see most nutrients have virtually vanished.
It is no surprise the food pyramid suggested by Harvard Medical School in ’04 (I think) lists that most people should consume a dietary supplement. (seen here: mediterraneandiet.com/Images/Food-Pyramid-Picture.jpg).
So we need to supplement. Problem is… UNLIKE “Just Me” said, MOST supplements are not standardized. The amount listed on label is USUALLY not that found in a regular dose. In fact there are more than 5,000 companies that sell supplements “but only a dozen companies have volunteered their products for certification”. Most not certified to be standardized and to follow GMP by organizations like NSF International. That quote is from Sports Illustrated @ sportsillustrated.cnn.com/vault/article/magazine/MAG1155395/index.htm.
I always tell people to NEVER shop for supplements based on price. If you are that concerned about money, don’t buy anything and save it all. Only purchase supplements that comply with GMP & proudly display the NSF International logo. Sadly, you won’t find these at GNC or your local pharmacy/grocery store.
Kevin :: GlycoTrainer.com
Kevin- THANKS FOR SHARING YOUR TWO CENTS. I am a believer in supplements and in nutrition.
I’m also keenly aware of the controversy, which is why I think this is such an important topic to discuss.
Thanks!
Hi Kevin,
I do feel my point was taken out of context – however, I do concede that I used poor terminology in my haste to post. The thrust of my argument was not that supplements are standardized (a poor choice of word on my part).
I meant (which I think it clear if you read the info before and after that one line) that I found it very unlikely that one supplement would have 10mg of something while another would have 150mg, unless it’s for a different group (men vs. women, pregnant vs. non-pregnant) that requires different levels of the ingredients in the supplement.
So, yes, my choice of one word (“standardized”) was poor. I in no way meant to imply any kind of legislation etc. I should have used the word “standard” or “similar” and I think that would have conveyed my point without implying any kind of legislation.
Again, I believe you took my line out of context – I was using it only to support my belief that the original author had likely mis-read a label. And I do not want anyone to think I was suggesting any kind of standardization such as you went into detail about. I was certainly not intending to make ANY kind of powerful statement, just to point out that one multi-vitamin supplement suggesting 150mg of B6/day seemed “off”.
Hey, I supplement, as stated in my original post. The entire point of my original post was to point out flaws in logic and fact by the original author, and to note that supplementing isn’t the “SCARY DANGER DANGER!” the author seemed to imply.
Wow, I had no idea too much B6 could do that to a person. I eat lots of real food, including nearly all of the items you mention, but sometimes still double up on my B vitamin supplement! No more. Thanks for sharing all of this info…And hooray for eating *real food*! Welcome to Dear Thyroid. 🙂
Hi Just Me – I don’t think, at least in my opinion, the author was trying to SCARE ANYONE. Rather, I think she is sharing her point of view and her ideas regarding supplements and nutrition.
Thanks for the clarity.
Hey Jen;
Like you, I was so intrigued by the B vitamin information. Some thyroid patients require Vit B12 shots, which are very important. I am very glad that these new ideas were presented by August. I learned a lot, too.
What I love about being informed about my disease, is that I have an opportunity to do more research, raise questions with my doctor and figure out the best course of action for myself.
Thank you for taking the time to comment!
Dear Thyroid, I may have to talk to my physicians about that. The reason I was so amazed about the B6 info is that a few times my legs feel positively leaden, and it is usually after I’ve taken extra B vitamins. Rather frightening! It’s my own fault, of course, for not looking it up, but…
I’m not anti-supplement at all, because no matter how broadly one eats, they’re bound to miss something; also, some people simply can’t eat certain things (for me, soy and avocado are big no-nos, and no avocado breaks my heart; my sister & mom can’t have any dairy at all, not even unpasteurized stuff). We’re all individuals, and we all have individual systems and need to learn what works best for us as best we can.
Hi Dear Thyroid,
My concern is that her “point of view” is expressed as facts, and those facts are incorrect. This could have an influence on readers, as evidenced by subsequent comments.
She may not be trying to scare people, but that could be another unintended consequence. A consequence of incorrect facts.
Hi All,
Wow…What a fabulous, vocal community! Thank you for taking the time to read my post and for your insight. To Kevin (You can call me August, by the way :)) I absolutely respect contrary opinions. I based the “powerful” statements you references on multiple scholarly research findings, government health statements and the American Dietetic Association… That said, you make an extremely valid point that many “foods” we consume today lack appropriate nutrition. However, a healthy, balanced diet can supply all necessary nutrients if approached correctly–in most cases. Doctor-approved dietary supplements can provide many benefits and are sometimes necessary.
More than anything, I believe and advise friends, family, clients and students to research dietary supplements, to discuss them with their doctors and to consider food as a primary, valuable means of nutrition, wellness and fulfillment. Okay, off my “soap box…”
Thanks again for your comments!
Hi Just Me;
I hear you and I understand where you’re coming from. I also appreciate you sharing your perspective a lot.
I think the responsibility rests with each patient to take information we read and share it with our doctors. Our goal is to make informed decisions.
You sharing your insight is as valuable as August’s, Kevin’s and each patient’s.
Thanks!
To Just Me:
” I found it very unlikely that one supplement would have 10mg of something while another would have 150mg” :: What I’m saying is that without a standardized product (which, as pointed out, Sport Illustrated says most are not certified to be that) you don’t know if a pill you take has 0mg, 10mg, or 150mg. There is a lot of junk out there being sold and there is very little regulation. A consumer cannot believe what is on the nutritional label if the product is not standardized (again, look for third party validation of standardization and that company follows GMPs).
There have been MANY reports of people dying from supplements because the recommended serving contained >200% what it claimed to have.
To August:
As a molecular and cellular biologist (and leukemia researcher), I understand how research is conducted. I would venture to say that when an orange is picked to find its ascorbic acid content, the orange comes from a nice field with perfect soil. I remember having to order special cigarettes from a research facility when helping out with a lung cancer project. It wasn’t a brand name pack we bought from the local convenience store… It was something we knew had no variables.
The study I sent dealt with foods bought from a grocery store. The same ones we eat. Very few anymore have the privilege to get fresh, vine-ripened foods. Most nutrients are introduced to fruit in last 48 hrs before ripening. If they are picked before this, it lacks nutrients – it’s that simple. I have yet to find a anyone who can put together a diet plan that satisfies all nutritional requirements (including need for probiotics, omega-3, .8g protein / kg bodyweight, phytosterols, and phytonutrients) without the need for supplementation.
I like “doctor-approved” supplements. We must consider though that they are not trained on nutrition or nutritional supplements. My advise would be to buy one with NSF International approval/certification and then ask your doctor to check for it in their Physician’s Desk Reference for Non-Prescription Drugs and Supplements.
Bottom line:
– Don’t buy based on what label reads
– Don’t buy based on price
– Don’t buy based on doctor recommendation (unless it is in the PDR and has the NSF International seal of approval)
I now join August off the soap box.
Thank you for inviting me to participate on this post.
Kevin
whoops.. I forgot to put the most important thing on my previous post!
I agree 100% w/ August in that we need to change our eating habits. Bottom line, whether we take a supplement or not, we need to adopt a Mediterranean-type diet where most of what we eat is raw veggie and fruit, essential oils, whole grains, soluble fibers, LOTS and LOTS of water, some fish.
Without a proper/balanced nutrition, very little you do will allow you to improve your health.
Like I tell some of my customers… “It’s like having a food on the gas and another on the break when you’re on the highway”.
Kevin
I am learning so much from this conversation. I look forward to hearing more from August regarding her position on her article.
To Just Me: There is a lot of information out thee. A lot of it is debated by professionals and laymen alike.
Kevin, Thanks for sharing your point of view once again. I really appreciate it.
K
Dear Thyroid,
It’s very true, there is a lot of debated information out there. However, this is not the case with this article. The author has pulled information from a specific source, and when I look at that source the information given in this article does not match the source information. I’m not debating anything, I’m saying the citation is incorrect.
As another example, the stated amount of B6 in Red Bull is blatantly incorrect. It’s clear with this one that the author made an error in logic (assuming that “250%” on the label meant 250% of the max. daily limit, rather than 250% of the recommended daily amount), but it’s still incorrect.
This isn’t about debatable information. My point was simply that the author has given information that conflicts with her cited source.
Anyway, I’ll take my critical thinking skills away with me now and just leave this futile conversation.
Terrific story, Kevin…Thank you for sharing your insight and expertise! I agree–look out for labels with false claims. (“If it sounds too good to be true…”)
I very much appreciate hearing everyone’s perspectives. Thanks to those of you who shared encouraging words. It does appear we all have the shared goals of nutritional and overall wellness. Hope you’re all experiencing that tonight. Best, August
Thank you, “Just me…”
Correction: Red Bull corporate offices confirmed that 1 standard size Red Bull beverage provides 250% of a person’s RDA (recommended daily allowance). I apologize for the confusion.
Just Me;
I want your critical thinking! I want your input. I want you to be bold and outspoken. that’s the spirit of Dear Thyroid.
Next time, what would be AWESOME, is if you provide resources; links that we can refer to that state your claim.
The more knowledge we have, the more we express our opinions, and other things, the greater our opportunity to learn.
I hope that you will continue speaking up and out.
Katie
first of all i’m just going to state my fact: August, you seem just dandy. You write well and In time we’ll find out if you really know your stuff. That said, I miss Liz. Liz was one of the reasons I fell in love with DT and I’m not sure what happened there.
Second- you are writing for a bunch of ppl with various forms of thyroid disease and thyca-we are getting very good at researching shit (in a figurative way not literally-we’ll leave that to melissa)bcuz we’ve had to. Many of our drs don’t have the time or inclination to deal with the whole pic of thyroid disorders. And nutrients and vitamins play significant roles in our health. Many of us could run naked in the sunshine 10 hrs a day (Hell, i live in atlanta where i get sun exposure just walking to my car)
and still be deficient in vit D-we could eat tons of whole grains, green leafy veggies, oatmeals ,fish and still come up short in the Vit. dept. Many of us stay constantly deficient in B12 and no matter how much we try to get our required daily dose of everything from food, many of us fail miserably-and it’s not bcuz we eat crap. We are a bunch of pple who have to turn to our diet and take a close look at it in order to TRY and gain back our health thru proper nutrition, Many of us are not ignorant to the difference between good and bad food choices.we would love to be able to miraculously put good food in and expect it to do its thing and provide proper nourishment to our “vessels”. Unfortunatley, OUR AUTOIMMUNE systems are in the crapper (there’s that shitty reference again)and find that we most certainly do need supplementation.
We aren’t just reading an article in the back of Ladies Home Journal and think:”gee, i think I’ll get me summa that B6 to take”. Bcuz many of us have developed malabsorption problems and sensitivites to various things on your B6 and iron food staples list. sea vegetables, really? I’m hypothyroid; wouldn’t touch ’em with a stick. Some of us can’t do whole grains-celiac- some of us can’t do legumes,etc.
your intentions are good. We would really like to live in that perfect world where we on this forum( specifically designed for thyorid peeps)could receive all our required vitamins and minerals thru proper diet. But I can pretty much assure you that even tho many of us have tried, we are failing miserably. So we try not to get our supplements from the dollar store but actually research and share our supplement sources, and try as we might, we sometimes still can’t get those damn levels up.
welcome to DT. are you sure you’re ready for us? we can be a tough crowd
Hi August,
First, please let me say thank you very much for your post! I would like to make a few points based on what I have learned/read and based on my own experience.
I think it is very important to talk more about malabsorption because this is not just limited to digestive illnesses. In fact, it would appear that it is something that many thyroid patients suffer from, partly perhaps because of the connection between leaky gut syndrome and autoimmune disease. Furthermore, as Crohn’s and some other digestive diseases are also autoimmune, some thyroid patients have these too, but it is not uncommon for thyroid patients to have digestive problems, considering that we also suffer from constipation and diarrhoea. Moreover, there is also a definite connection between celiac disease and thyroid disease – many people on this site suffer from both and – as I am sure you know – celiacs also suffer from malabsorption.
The second point I would like to make is about Vitamin D. I have noticed that many thyroid patients suffer from low Vitamin D, which is very important for the thyroid. In my opinion, this is because of the aforementioned reasons, but also – based on my own experience – due to the fact that when you are so damn tired, you just don’t get to go outside a lot. When you are struggling with tiredness, you end up spending more time than you’d like in bed. On the topic of Vitamin D, it may interest you to know that there is also a connection between thyroid disease and Seasonal Affective Disorder (SAD). As a result, many thyroid patients need extra thyroid hormone in winter, but they also need extra Vitamin D. I have written a column on this – it’s in the Flying With Broken Wings archives.
When it comes to Vitamin B, it is interesting to note that certain medications can deplete you of this. Before I started on Metformin (for high blood sugars, which are also connected to thyroid disease. Makes you wonder what isn’t, but the thyroid is after all the “master gland” of our endocrine system), my B12 levels were normal, but now they are depleted. This is a well-known side effect and is even listed in the leaflet that comes with the packet. As a result, I am currently taking Dr Teitelbaum’s energy enfusion, which is recommended by thyroid patient advocate Mary Shomon and which has been created by the aforementioned doctor specifically to treat patients with chronic fatigue/thyroid disease. As a result, it contains several ingredients that you wouldn’t find in your off-the-shelf supplement, including stuff such as tyrosine, which boosts one’s thyroid function. Furthermore, several CFS (Chronic Fatigue Syndrome) docs give Vitamin B injections even if the patient has normal Vitamin B levels as extra Vitamin B has proven to be beneficial in such illnesses.
Another point that I would like to make is that throughout my disease I have had stages where I simply didn’t have the energy to eat or eat enough. Therefore, I was surely suffering from malnutrition. It may be hard to fathom how you don’t even have the energy to get up and make yourself breakfast in the morning, but trust me, it does happen.
Bee is right in that she says we thyroid patients (at least the ones on this site) do our research, quite simply because we have to. We have no other choice if we want to get well. For instance, natural desiccated thyroid (NDT) is not generally available in Europe, but I have finally found a source and am now taking it because I have read about so many patients who feel better on NDT. It is the extract of dried porcine thyroid glands and thus contains everything that the human thyroid produces. Synthetic drugs do not. The human thyroid produces T1, T2, T3 and T4 plus several other things such as calcitonin. At best, you are getting T3 and T4 with synthetic drugs, so it seems they are not always as potent. Many of us have been disappointed by our docs, which is another reason why we end up doing our own research. Despite what some people think, the docs don’t know everything.
I think that it can be tough writing about nutrition for thyroid patients as it is actually quite specific. There are food we have to avoid, e.g. hypothyroid patients should avoid soy and goitrogenic foods and there are also foods such as coconut and avocado that can boost the thyroid’s function. Also, we have so many crossover diseases and associated conditions. It is rarely just one thing that we have to deal with.
Thanks again for your article.
Love,
Sarah
Bee and Sarah – A MILLION THANK YOU’S. I couldn’t have said it better.
I also agree with Dear Thyroid – I would appreciate links to claims. Very important point.
August – do you have an autoimmune or thyroid disease? and I am still wondering what the initials are after your name. I assume something to do with nutrition?
Ummm….as stated numerous times, I am using the exact same source as the author. My whole point was that this particular source doesn’t say what she claims it says. I wasn’t talking about other sources, I wasn’t talking about controversial info, I was speaking specifically to this particular source. Here’s the link, since it wasn’t provided elsewhere:
http://ods.od.nih.gov/factsheets/vitaminb6.asp
And knowing that an item stating vitamins as a % is using the daily recommended amount (for an “average” male) is just common knowledge, though I too contacted Red Bull directly.
Hey just me,
It’s great to see that you too are so aware. I think an article on vitamins is always going to spark quite a discussion as there are some very controversial views about it. Such discussion is, in my opinion, very valuable and I am grateful for you to contributing your two cents.
Love,
Sarah
Bee, Sarah, Lori and Katie,
Thank you for your thoughtful responses and insight, and Bee for your warm and welcoming words. As per my experience, I’m a certified nutritionist and nutritional therapist at a recovery center. As a health and wellness writer I review research in the nutritional field continually.
No, I do not have an autoimmune disease, but family members of mine do and many previous/current clients and patients do (thyroid disease, celiac disease, Crohn’s, colitis…). I very much respect and recognize your special dietary and lifestyle needs and apologize if it seemed otherwise.
One reason I speak up on this matter–which I realize is controversial–is for the readers unlike you who have not done their research or who have been misled. I’ve witnessed numerous cases in which people with seriouses health conditions failed to do proper research or fell prey to false claims. (The main dangers lie in mega-doses of singular nutrient supplements–unless megadoses are required) and herbal remedies.)
Here are some links that may prove helpful:
ODS: Vitamin B6 Fact Sheet
http://ods.od.nih.gov/factsheets/vitaminb6.asp
ODS: Iron Fact Sheet
http://ods.od.nih.gov/factsheets/iron.asp
American Dietetic Association: Dietary Supplements:
http://www.eatright.org/Public/content.aspx?id=7918
Annals of Epidemiology:
(Research regarding the benefits of healthy diet vs Multivitamins in reducing cancer risk)
http://www.annalsofepidemiology.org/article/S1047-2797(01)00281-2/abstract
Once again, thanks for reading my article and posting your thoughts.
Best, August
Bee – As always, I appreciate your candor and your insight. August is a nutritionist with tremendous knowledge about autoimmune diseases including thyroid disease.
You are right, we are an educated group of people. August is very much aware of how educated we are – and outspoken – and vocal.
I appreciate that you took the time to welcome her post.
The goal of all columns and guest blogging posts has always been to present new ideas and things to consider. The onus rests with us to speak up and out, as we always do about our opinions regarding this.
xo
I fully agree with the dangers of mega-dosing that August mentions.
My main point is to keep in mind that not all supplements are the same. Research done by one supplement does not mirror effects from another supplement.
Supplements are to SUPPLEMENT your nutritional intake. As in, to fill in the nutritional deficiencies in your WELL-BALANCED diet. They should not be marketed (or bought) as treatments. For example, go to the supplements section of your local grocery store and you’ll find MANY that are specific for men, many that are specific for people over 50, many that are specific for heart health, and so on. The problem I have with traditional medicine and homeopathic is that both chase symptoms. Supplements that fall chase symptoms, at least in my opinion, fall into the homeopathic category.
A well balanced diet is for integral health… Complete body optimal health, if you will. EVERYTHING in the body is interconnected. You cannot focus on a symptom.
I am negotiating a post with Katie (from Dear Thyroid) that would give major points to consider when purchasing supplements. Do you guys think this would be helpful?
Kevin
Sarah –
Thank you for taking the time to make those points; exceptionally valid and articulately said.
Much appreciated.
xo
Lori 100% agreed.
Just Me – You’ve just provided us with a link to do MORE research. That is part of the goal of every column and guest blogging post that we present. We are by no means asking patients to just sit back and not express themselves. On the Contrary – WE ARE AN EDUCATED GROUP OF PEOPLE. We need to provide resources, so that we can all do the research.
Thank you.
August, Thank you for providing those links, I very much appreciate it. The more links and resources provided, to support your articles, the more research we can do, and the more we learn.
Thanks!
Kevin;
Thanks for speaking up. I agree with you. Not all supplements are the same – We ABSOLUTELY want a post or posts from you with respect to supplements. Your knowledge in this area is phenomenal.
Thanks again for taking the time to further illustrate your points.
You’re the best, Kid
Thanks Katie. I knew it would be an interesting discussion.
Kevin – I’m sure a guest post would be much appreciated. I for one agree that chasing symptoms shouldn’t really be the goal. However, I do know that there are certain supps that you can take to boost your thyroid’s health and get it working better. I like my doc because he likes to get to the bottom of the problem and see all connections.
Kevin- I. for one, don’t use many supplements but the ones I do use are to either boost a deficient level in my body that has been documented via lab work and instructed to use per my physician or supplementally taken to add to boost my diet since i am unable to eat some foods that interfere with my condition-b4 taking any supplement I find out if it’s something that will flush on its own or if i have to be specific on my dosing to prevent complications. I don’t use them hapahzardly and believe me, if I could prevent popping any more pills to my growing pharmaceutical list I would be one happy chick. My point, I am careful but realize that my diet-as good as it is -may need some help. Your list would prove very helpful if you included which ones were flushed or stored, which ones could interact with others, and which ones are helpful to our various ailments. As for the mediterranean diet; i have a very hard time going the raw route due to bowel issues that can get pretty disgusting to share. Suffice it to say that after eating all the glorious fresh raw veggies available during growing season I found myself passed out face down, ass up with my head caught between the tub and the toilet- so “going raw” or an 80/20 option really isn’t someting that you should be proposing as a standard for some of us-but thanks for the info
Sarah – I agree… very interesting discussing. When we do have these discussions, speaking for myself, I learn SO MUCH.
I am big on supplements. I never use supplements without my doctors consent.
I agree with Kevin/you re: not using supplements to chase symptoms. We each choose to use supplements for different reasons.
As we both said, I think, some of us have no choice but to take supplements.
xo
Bee – THANK YOU for letting Kevin know what you want to hear and what kind of information you’re looking for with respect to supplements.
xo
Bee, you bring up a very valid point. We all react differently to certain foods. OF COURSE eliminate as much as that as possible from you diet (especially if recommended by your doctor). For example, people on statins are instructed not to eat certain citrus fruits (mainly grapefruit) because it inhibits a liver enzyme that is in charge of breaking down and getting rid of the drug. Eating grapefruits could, in this case, could lead to liver damage.
What I was aiming for with my comments was that we need natural foods, not processed. We need food that is alive.
The reason I am opposed to supplements with a single nutrient (such as a B vitamin, or a C vitamin) is that for one, they are usually megadoses. For years we were told that because VitB is water soluble all excess goes out the urine and we can’t get hurt from it. However, as pointed out above, we can clearly see too much vitB can be bad.
So megadosing is usually very bad… Second reason: nutrients work in synergy with each other. Absorption of one nutrient can be inhibited or facilitated by others. Most common/well-known example is vitD and Ca2+. So for most cases, taking vitamins specifically targeting deficiencies suggested by your labs may not be the right action. I’m not suggesting that anyone go against their doctors’ suggestions. I’m suggesting that you should do your own research, find a supplement you trust and ask your doctor if it is okay for you to take that supplement instead. USUALLY, they will be okay with that.
Awesome post, awesome conversation. Awesome day and weekend to you all. 🙂
Kevin
I’m hoping that the Red Bull reference in the article will be corrected. If someone doesn’t take the time to read the comments here, it could make them never drink a can again. As a person who works 12 hour shifts, it really, really, really scared me.
Sheri – Very, very, very sorry that this mistake created concern for you. We have updated/corrected it. Thank you for taking the time to share your thoughts.
Sheri… 2.5x vitB in Red Bull should be the least of your worries. Red Bull is HORRIBLE for so many other reasons!
“Red Bull May Lead to Heart Damage, Scientists Say”
FoxNews :: foxnews.com/story/0,2933,404261,00.html
These drink are not natural, not good for you or anyone. I think you be more scared about taking it than not taking it. But that’s just me… I don’t drink soft drinks or energy drinks, etc.
Please note, I’m not asking you to stop taking Red Bull or other energy drinks. I’m simply saying that there are a lot more health concerns than elevated levels of vitB.
Kevin
As a vegan non-smoker who doesn’t ingest ANY other source of caffeine, I’m not too worried about my one or two cans a week. 🙂
Late to the dance, as per usual.
I think many of the points here are valid. I agree with getting as much of one’s nutrition as possible from eating good quality, whole, real foods. I also agree with the fact that for many of us, this may be difficult to impossible and supplementation may be necessary. I also agree that you should know *who/what/where* of the manufacture of your chosen supplements.
But I have a side issue, and that is the whole concept of the USDA’s RDA system (now being replaced by DRI-dietary reference intake). This system was initiated decades ago and was originally intended to be sure that we got over the minimum amount needed of nutrients that resulted in disease when grossly deficient (ie, scurvy/Vit C, pellagra/Niacin, etc.). The “best” or “optimum” amounts were not researched (and to my knowledge, still aren’t), only how much, plus a buffer, do we need to not develop a deficiency disease.
So, the USDA RDA of Vit E is 10 IU/day.
BUT, 80 times that amount has been shown to greatly improve immune function, with no detrimental effects!
(Bendich, A, Chandra, RK, Micronutrients and Immune Function, New York Academy of Sciences, 1990)
And, the USDA RDA of Niacin is 20 IU/day
BUT, 100 times that amount has been shown to reduce cholesterol in an NIH-funded study!
(Ganji SH, Kamanna VS, Kashyap ML, Niacin and cholesterol: role in cardiovascular disease, J Nutr Biochem. 2003 Jun;14(6):298-305.
My point is not to argue that we should get as much nutrition as we can the way nature intended, or that “too much of a good thing” does not exist. However, we can’t blindly follow a possibly archaic, poorly researched set of guidelines either.
When possible, you can have levels checked of various nutrients to see if you specifically are getting enough (ie, like Vitamin D–I have maintained a barely-above-low end value of 32 ng/ml (average reference range is 20-100–if we can believe reference ranges as well, LOL) despite taking 5000 IU/day for 9 months. The USDA RDA of Vit D is 400 IU/day. This is not possible for all nutrients, but if you think you may be deficient (ahem, I mean, SUB-OPTIMAL), ask your medical care team if a test is available!
Hey Robyn – good points. I have the same “side issues”. I take this into account and discuss it with my doc when I/we feel a supplement may be beneficial.
BTW – I had the same problem with trying to raise my vitamin D level, even in prescription form 50,000 Q week X six months. After more than two years of trying to increase it from 18, I only managed to increase it to 34, which is way too low for me, and I think for anyone with thyroid and/or autoimmune processes. My new hormone doc only prescribes liquid and it did the trick, I am now at the top of the “normal range” (actually I went over; by mistake I took too much), so she is probably correct this is because of absorption issues. She uses this with all her patients and it works.
Kevin;
I’m really glad you mentioned energy drinks and soft drinks. I don’t drink either, but I would love to know more about them. I’m also curious to know if our community members drink energy drinks and how that affects thyroid and other autoimmune functions.
Thanks, Kevin!
Katie
Robyn;
I’m so glad you posted this!
I take a lot of vitamins and supplements. I know I’m deficient in VitD. I think many of us are (I’m speculating), but it does seem to be a big topic we dish a lot about.
This is great food for thought. Now, I have more KNOWLEDGE and I can start doing some research as well as ask my doctor for more blood tests. (oh, joy. Har) You know what I mean.
Speaking for myself, when I’m vitamin deficient in some small way and/or hormonally deficient, I FEEL IT. My mind and body has a strong reaction.
Excellent ment 🙂
Katie
Kevin – same here, I’d love to learn more about these energy drinks. I don’t drink them myself (they scare me) but I know someone who drinks “Monster” energy drink everyday and I’m very concerned about it.