Renee Robinson takes a multivitamin twice each day.

“Morning and night with meals,” said Robinson, a Health department community relations specialist. “My multi is loaded with B-complex, folic acid, C, D and whatever else it takes to get me through the day.”

Robinson began taking a multi to overcome fatigue and the constant cracking and breaking of her fingernails while typing.

“I also take a daily 1,000 milligram liquid gel cap of flaxseed oil to lubricate my joints,” Robinson said. (See flaxseed recipe.)

Within 30 days, Robinson noticed increased energy, easier motion in her hips and knees and “no more broken nails.”

Teena Marie Headding underwent chemotherapy 18 months ago, which left her anemic and feeling run down. She credits vitamins with her increased energy and improved job performance.

“I take a daily multivitamin with added iron and vitamin E gel tabs for my skin,” said Headding, a senior account clerk in the Controller’s Office. “Once the vitamins kicked in, I felt a lot better.

“But don’t go with the fly-by-night miracle cures off the Internet. Get the vitamins your doctor recommends,” Headding said.

Ask an expert
“Vitamin supplements are necessary,” said Veronica Juarez, a Kelsey-Seybold Clinic registered dietitian. “Getting vitamins naturally from a diet rich in fiber and whole grains along with five or more daily servings of vegetables or fruits is best. But in our fast-paced, fast-food society, that’s not always practical.”

Juarez decodes the vitamin alphabet.

Vitamin A, also called retinol, is essential for night vision and healthy skin. Because it’s stored in the body, excessive intake can cause toxicity. You only need 0.6 - 0.7 mg a day.

The B-complex helps the body convert carbohydrates into energy and metabolizes proteins and fats. Reputable multivitamins should meet minimum daily requirements.

C, ascorbic acid, is an anti-oxidant important for healing wounds and fortifying the immune system. Mega doses will not get rid of the common cold. Much controversy surrounds how much you should have.

Juarez believes the body can’t utilize more than 400 mg per day and any extra is flushed from the body’s system without benefit.

“Americans take way too much vitamin C, that’s why they have the most expensive urine in the world,” Juarez said.

D is essential to the body’s absorption of calcium and aiding bone and cartilage maintenance. When exposed to sunlight, skin forms vitamin D, but people living in northern climes and senior citizen homes may not get adequate amounts. The amount needed varies. Consult your health-care professional.

E has exhibited blood-thinning and artery-opening properties in cardiac patients. But too much might prove harmful. Consult your doctor before taking mega doses. For most, 3 to 4 mg a day should do it with 15 mg being the max.

K helps blood clot, inhibits internal bleeding, helps wounds heal and builds strong bones. One mg a day is enough.

While vitamin pills are beneficial, they should be considered a supplement and not a substitute, Juarez said.

“Food contains fiber and other good things that pills don’t. The best nutrition comes from eating food that comes from the ground, not from a box,” she said.

See Benefits Pulse summer 2005 Rx News Corner for additional information about optimizing your vitamin and mineral intake.

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