When Supplements are Harmful

This is a subject that is very dear to my heart and one that gets my dander up every time.  I believe one of my blog side panels gives my viewpoint on supplementation and I have openly stated it here, repeatedly, over then past ten years.
What I consistently say is that the vitamins and minerals that we need, including antioxidants that may be helpful in reducing chronic disease, inflammation and damage from aging, are best obtained in their NATURAL forms - in foods, in plant based foods.  These awesome vitamins, minerals and antioxidants should be transported via a fork or spoon - not taken from a pill bottle.
The only convincing evidence I have ever seen for taking supplements involves calcium and Vitamin D.  Calcium is also associated with negative outcomes so even it cannot be considered an absolute.  All research findings are open to falsification - there can be no "truth" just the truth we know today.
And today we know that there is a lot of harm to be found in these pills, shakes and powders. 
I am going to quote a couple of scientists who are responding to this new research and link you to an abstract on the actual published study,
But before I do - let me remind you of something very important - all those vitamins and supplements you see lined up for purchase are NOT FDA regulated.  The people who make them are the ones claiming how great they are - they are not claims from health experts or nutritionists they are claims from companies with a billion dollar industry -  they want  your MONEY.

You do not have to read the article or its abstract but please know that there IS real harm in taking some of these pills and that harm seems to be especially true for older women.  If it were me - or someone I care about - which really is all of you - I would not recommend anything except calcium and D and only if that person's doctor agreed.

Here is an article (or blog post)regarding the just released study - I am linking it because I am pulling a direct quote from the article which I most want to share, it is attributed to Drs. Goran Bjelakovic, M.D., D.M.Sc., of the University of Nis in Nis, Serbia, and Christian Gluud, M.D., D.M.Sc., of Copenhagen University Hospital in Copenhagen, Denmark

. . . . add to the growing evidence demonstrating that certain antioxidant supplements, such as vitamin E, vitamin A, and beta-carotene, can be harmful.

 This link will take you to the abstract - or summary- of the actual research which discusses the risks of some supplements to older women.

What Kind of Stress?

Any action that occurs in our bodies on a cellular level will leave a residue, if you will, or a trace of activity which is referred to as oxidative stress. We have oxidative stress just from being alive, but it is also exacerbated and accelerated by exposure to toxins and by inflammation from illness and even from exercise. Left unchecked it can cause free radical buildup and DNA damage and disease.

What you may not know is that the body has a mechanism for clearing up this damage and for the most part, oxidative stress is normal and not a cause for alarm. The body has its own little "pac men" (are you old enough to know what video game I am referring to?) and they are antioxidants.

We hear about antioxidants all the time, but they don't start in our diet they start in our body. In other words, we have endogenous antioxidants that clean up this residue. I understand that there are five main ones, but the one that I am most familiar with is called superoxide dismutase which is abbreviated sod.

Two things can happen that lead to disease processes from free radical damage. The diseases include cancer and cardiovascular disease. Either the stresses are too much for the endogenous antioxidants to clear up or the body is exposed to other elements that actually reduce the amount of natural antioxidants in the body (the chemicals in tobacco smoke can do that).

Either way, it is important for us to also take advantage of outside or exogenous sources of antioxidants which can be found in our fruits, vegetables and grains - and a plant based diet. The science that supports the positive effect of introducing antioxidants and phytochemicals is in large part related to foods, not supplements. At least one study found supplements to be harmful in smokers, even though they are antioxidant deficient.

A diet that is high in fruits and vegetables and all the vitamins they provide can protect the heart and brain from the effects of cellular damage. This damage would include problems with blood flow. It is our blood that provides nutrient rich oxygen to all our tissues, cells and organs - so your fruits and veggies along with Omega 3 fatty acids can protect against heart attack, stroke and apparently dementia related illnesses.

Ah Mushrooms...

The edible kind. Really this is about Vitamin D.

The research is in, has been in, and the experts have spoken. We need more D!
Recent headlines have warned us that our kids may be deficient, a Cooper Institute study on runners found deficiency in over 70% of the subjects they analyzed. This has a lot to do with sun exposure, skin color and even the use of sun screen or protection, which is STILL the right thing to do.

I have read research supporting Ds effect on our bodies so that we are at less risk of falling. Vitamin D also appears to be protective against some cancers. It works with calcium to strengthen our bones and certainly it prevents rickets. There is some evidence that it is helpful to the heart and in regulating blood glucose. The new wonder vitamin to be sure.

The daily recommendation for Vitamin D is still at the low end of 200 or 400 IUs a day, but many are calling for as much as 1000 or 2000 IUs a day. These include the respected Dr. Walter Willett and Dr. Kenneth Cooper.

This vitamin like others, is best when found in foods, but I gotta tell ya, there are not that many foods with Vitamin D or in amounts sufficient. The best is salmon and canned tuna as well as fortified milk products. I was excited to see that mushrooms were listed as a good source of Vitamin D in a magazine article I was reading. Here is the thing however. The magazine tells us that 3 ounces of mushrooms have 400IU (that MUST be cooked mushrooms) and that 3.5 ounces of salmon has 360IU. Do know have any idea the difference in volume between three ounces of mushrooms and three ounces of salmon or tuna!! In other words to get 400 IUs of vitamin D in sliced mushrooms on a salad, oh well, it would be like 10 cups or something of mushrooms, before you put them on the salad!

I wanted to encourage you to add mushrooms to your stir fry and salads and I still do, but you are much more likely to end up with 50 IUs not 400.

As I have said before, this is one of the vitamins I do take as a supplement. Though I also strive to eat foods that are high in calcium and D. Here is a link to the USDA data base where you can see some common foods and Vitamin D amounts, please, look at the serving size! For example the chart starts with 1/2 fillet of salmon and then 3oz of salmon.. the latter is the appropriate serving size and it has much less vitamin D, but a very good amount just the same.

http://www.ars.usda.gov/SP2UserFiles/Place/12354500/Data/SR22/nutrlist/sr22w324.pdf