New research from Mintel revealed that the number of people taking vitamins has dropped by three million compared to four years ago.
It seems many of us are foregoing vitamins by opting for fruit, vegetables and foods that claim to be packed with essential nutrients instead.
But will our health be affected?
Y! Lifestyle spoke to nutritionist Marilyn Glenville to find out if vitamin supplements have a place in modern nutrition and if so, which ones we should be taking.
“We should try and get as many of the vitamins and minerals we need from food as possible but it is very difficult,” she told us. “Especially over the winter or if someone is going through something stressful or a big life change like the menopause where you body needs lots of extra resources.
“In these cases supplementing some key nutrients can provide a cushion for the body to help it deal with what it’s going through.”
Can’t diet be enough?
“Supplements aren’t a substitute for a good diet, but more to be used as an insurance policy,” Marilyn tells us.
“Not everyone manages the five a day and the other big issue is that our food is not as nutritious as it once was. For example, we have about half the selenium in the soil as we did 50 years ago and think of all the foods we import from all over the world that spend days or even weeks sitting in a warehouse losing their nutritious value.”
Who should take supplements?
Some groups of people are recommended by the Department of Health to take supplements. Pregnant women and the under fives in particular are recommended vitamin D – which the body makes from sunlight as well as being found in egg yolks and oily fish. But it’s not just them who might be lacking. It’s estimated at least half of us are deficient in vitamin D resulting in a worrying rise in cases of rickets – a Victorian disease caused by lack of the vital vitamin.
Marilyn explains, “Vitamin D can be stored for about 60 days but because of all the skin cancer warnings, in the summer most people are avoiding the sun and wearing sun protection that doesn’t allow vitamin D to be absorbed. And in the winter if you go out with a SPF moisturiser on your face and wrapped up in layers, you won’t absorb any so I’d really recommend you get a blood test and if you are deficient, use a supplement to correct that.
“Vitamin D’s been found to work in preventing all sorts of illnesses - heart disease, cancer, particularly breast cancer, autoimmune conditions, allergies - an enormous amount.”
Many people are deficient in omega-3 fatty acids
What supplements should you take?
“I really believe you get what you pay for,” says Marilyn. “If people have cut them out because of the cost, it’s worth remembering that it’s better to take less but better quality.
“There’s not much point taking a cheap vitamin tablet as it passes out of your system much the same way it goes in.”
The form your supplement comes in is also important. “I’d recommend everyone take capsules rather than tablets as they can be hard to digest and absorb the actual vitamins inside,” adds Marilyn. “Liquid is OK too but only if it’s not full of sweeteners to make it taste nice.”
A basic recommendation would be to take a good quality multivitamin designed for your age and stage.
Marilyn’s extra recommendations for winter are:
Women in their 20s
- Omega 3 fatty acids, though not combined omega complex as omega 6 is found in many of the foods we eat and you may be getting too much, particularly if you take evening primrose oil supplements.
- Vitamin C (found in multivitamins but not at a high enough level to give you any antioxidant effect)
- Zinc
- Probiotics (70 per cent of your immunity is in your gut so keeping it well balanced is vital.)
- Folic acid in case of pregnancy (planned or otherwise)
Women in their 30s
Add to these, B vitamins and magnesium (both to help the body deal with stress)
Women in their 40s+ (perimenopausal)
Now add calcium and magnesium for bone health and antioxidants such as vitamins E, C, zinc and selenium to help counteract the aging process
