Vitamins and minerals are essential for specific metabolic reactions within the body, for normal growth, and for maintaining good health. They exist naturally in foods and are supplied in sufficient quantities through a well-balanced diet.

Should you take a vitamin or mineral supplement just to be sure you're meeting your requirements?

In only a few cases are vitamin and mineral supplements really necessary. They may help those with diagnosed severe vitamin and mineral deficiencies, people on low-calorie weight loss diets or very strict vegetarians who cannot achieve a balanced food intake. Smokers appear to need more Vitamin C than non-smokers do because smoking apparently speeds up the metabolism of this vitamin. Also, elderly persons, women who are pregnant or lactating, alcohol abusers and chronic users of certain medications may benefit from supplements. Persons with specific nutritional problems should seek advice from a physician or dietitian, rather than self-prescribe vitamin or mineral supplements.

Unfortunately, too many people use vitamin and mineral supplements to treat themselves for suspected diseases. Severe vitamin and mineral deficiencies are very rare in this country. There is no evidence to indicate that supplements, taken on a routine basis, will improve the health of most individuals. Some people take vitamin and mineral supplements believing that they will supply an energy boost. But because these supplements are calorie-free, they do not provide energy.

Be cautious about "natural" vitamin supplements, currently being promoted by some manufacturers who claim that "natural" nutrients are somehow more effective than man-made products. The truth is that all vitamins are specific chemical compounds and have the same composition and effect on the body, whether they are produced synthetically or extracted from natural sources.

Obtain a balance of nutrients, including vitamins and minerals by eating a wide variety of foods from the basic food groups.

Why is this important?

Our present knowledge of the body's nutritional needs is incomplete. Vitamin and mineral supplements contain only those nutrients that have been identified, synthesized, and extensively researched. A number of essential nutrients exist for which minimum requirements have not yet been established. There may also be important nutrients that have not yet been discovered.

By eating nutrient-rich foods, rather than taking vitamin or mineral pills, you will benefit from nutrients and other food factors such as dietary fiber. Your diet will probably be more balanced and healthful if you eat a variety of foods, rather than rely on vitamin and mineral supplements. Nutritional needs fluctuate according to age, sex, body size, genetic makeup, physiologic state, activity level and environment. The "Recommended Daily Allowance" of a particular vitamin or mineral is a recommendation and should not be interpreted as a specific requirement for all individuals. Most vitamin and mineral supplements contain 100% or more of the recommended daily allowances of particular nutrients. When that intake is coupled with the nutrients in the food you eat, you may receive more of a vitamin or mineral than really needed. If you decided to use a vitamin supplements, choose one that offers no more than 100% of the daily value for those nutrients.

Certain vitamins and minerals, if taken in excess, may cause problems.

Some vitamins are excreted from the body when they are present in excess. Vitamin C, however, when consumed in levels exceeding two grams, may cause side effects including diarrhea and a pre-disposition for kidney stone formation.

It is well established that serious toxicity symptoms may appear because of excessive intake of the fat-soluble vitamins A and D. Excessive ingestion of minerals may also be toxic. Taking large amounts of one nutrient can interfere with the function of others.

Because of the dangers associated with some vitamins and minerals when they are taken in excess, the Food and drug Administration recommends that high potency vitamins should be taken only with the advice of a physician.

If you are in doubt about your daily intake of vitamins and minerals, you should concentrate on selecting, buying, and eating nutrient-rich foods.

If you have specific question or concerns regarding your diet and nutritional needs, contact the Nutrition Clinic located in 301 Student Health Center. The Nutrition Clinic staff can help you identify foods that supply important vitamins and minerals. The phone number is (814) 863-7414.

For a free computerized dietary analysis of your diet, call the Nutrition Peer Educators at HealthWorks in Rooms 201 Student Health Center. The phone number is (814) 863-2500.