|
 Of
course, you eat a balanced diet. That's why you're sure you
get all the nutrients you need.
Just
yesterday, for example, you had--oh, well, you skipped breakfast
because you were in a hurry, then grabbed a fast-food lunch.
For dinner--who has the energy to make dinner?--you zapped
a frozen entrée and rewarded yourself with a cappuccino-mix
coffee and mini chocolate chip cookies.
Like
many of us, you probably have days when you eat more healthfully--having
a salad with your meals and fresh fruit for snacks or dessert.
But how regularly does your daily menu include the 1-1/2 cups
of fruit, 2 to 2-1/2 cups of vegetables, 3 cups of fat-free
or lowfat milk, 3 ounces of whole-grain foods and 5 ounces
of meat or beans that the U. S. Department of Agriculture
now recommends for most women?1 (In April 2005,
these new guidelines replaced the old food pyramid requirements.
To see the new food pyramid and new dietary recommendations,
click here.)
Our eating
habits, aging, even how much sunlight we get, all affect how
well we meet our bodies' daily nutrient needs. As a result,
many women are deficient in one or more important micronutrients,
such as vitamins A, B6, B12, C, D, E, folate (folic acid)
and calcium. Having lower levels of these means greater risk
for cardiovascular and other chronic diseases, certain cancers,
bone fractures, and more.2
Getting
the right balance
In middle
age and beyond, it's important to give your body the vitamins
and minerals that support good health.3 The best
way to do that is by eating a balanced diet, with a variety
of foods, minimal alcohol, and plenty of fruits, vegetables
and fiber, says Marian Neuhouser, Ph.D., R.D., a nutritional
epidemiologist and cancer prevention expert at the Fred Hutchinson
Cancer Research Center in Seattle.
Yet that
ideal is rarely achieved. "Almost all Americans are deficient
in fruit and vegetable intake," Dr. Neuhouser says.
Indeed,
research4 shows that most of us don't get all the
vitamins we need through diet alone. Taking a daily multivitamin
helps close that gap. "Even if you don't remember to
take it every day, if you take it most days of the week, it's
still a good investment in your health," says nutritionist
Jo-Anne M. Rizzotto, M.Ed., R.D., L.D.N., C.D.E., Joslin Diabetes
Center, Boston.
Change
happens
As we
age, our bodies may have difficulty absorbing and using certain
nutrients that occur naturally in foods. However, very little
is known about which individuals may be at nutritional risk
from these changes. Because vitamin B12 absorption and utilization
may be particularly problematic for some older individuals,
the IOM has recommended that everyone over age 50 get their
daily requirement by consuming foods specially fortified with
vitamin B12, such as some cereals, or by taking a multivitamin
supplement that includes B-12, notes Dr. Neuhouser.5
Similarly,
levels of vitamin D--which the skin produces from ultraviolet
light--often drop with age. This could be due to limited sun
exposure, the skin's declining ability to make the vitamin,
as well as low intake of foods containing vitamin D. "Increasing
sun exposure and ensuring adequate vitamin D, whether by food
or supplements, will optimize vitamin D status," Dr.
Neuhouser says.
Calcium
also shows an age-related decline in postmenopausal women,
in addition to the drop that occurs at menopause.6
What
you're not getting--or getting too much of--could hurt you
There's
reason to be concerned about your vitamin and mineral intake.
Here's a brief run-down on some key micronutrients:
•
|
Vitamin
A--helps immune function7, but a high intake
(3,000 or more mcg. daily) may lead to hip fractures.8 |
| • |
Vitamin
B6-- may help manage depression and anxiety;9
in combination with folate, may reduce heart disease risk.10 |
| • |
Vitamin
B12--deficiency of B12 and folate may lead to development
of Alzheimer's disease;11 reduced B12 may cause
anemias, neuropsychiatric disorders,12 and
lower bone mineral density;13 combined with
folate, reduces coronary heart disease.14 |
| • |
Vitamin
C--potent antioxidant needed for body function, helps
counteract some effects of smoking, but its role in lowering
the risk of chronic disease is still unknown,15
as is whether it can help prevent the common cold. |
| • |
Vitamin
D--deficiency may lead to osteoporosis, rheumatoid arthritis,
multiple sclerosis, cancers and more;16 protects
against fractures17 and falls;18
boosts absorption of calcium for protection against osteoporosis.19
|
| • |
Vitamin
E--inhibits cancer cell growth, may reduce risks of other
chronic diseases;20 controls cholesterol;21
despite high hopes, does not slow progression to Alzheimer's
disease.22 |
| • |
Folate--low
levels may increase risk for vascular disease, cancer
and cognitive decline, while too much may mask B12 deficiency
(so take multivitamin supplement that contains both);23
may reduce breast cancer risk in women who are moderate
drinkers24 |
| • |
Calcium--vital
for preventing osteoporosis,25 low intake may
also contribute to risk of stroke in middle-aged women.26
|
What's
in your multivitamin?
The shelves
of discount stores and drug chains are crammed with a dizzying
number of multivitamin offerings. Your vitamin needs as a
woman at midlife or later are different than for adolescents
or men.
Rizzotto
advises choosing multivitamins especially formulated for women
over 50. Such supplements usually meet women's needs during
all stages of menopause. Be sure to compare the vitamin amounts
shown on the supplement label with these Dietary Reference
Intake (DRI) recommendations from the IOM*:
| |
Women,
19-50 |
Women,
51-70 |
Women,
70 > |
| Vitamin
A |
700
mcg. |
700
mcg. |
700
mcg. |
| Vitamin
B6 |
1.3
mg. |
1.5
mg. |
1.5
mg. |
| Vitamin
B12 |
2.4
mcg. |
2.4
mcg.** |
2.4
mcg.** |
| Vitamin
C |
75
mg. |
75
mg. |
75
mg. |
| Vitamin
D*** |
5
mcg. (200 IU) |
10
mcg. (400 IU) |
15
mcg. (600 IU) |
| Vitamin
E |
15
mg. |
15
mg. |
15
mg. |
| Folate
(folic acid) |
400
mcg. |
400
mcg. |
400
mcg. |
| Calcium |
1,000
mg. |
1,200
mg. |
1,200
mg. |
| Iron |
18
mg. |
8
mg. |
8
mg. |
*The
above amounts represent 100 percent of the daily value of
each nutrient. Use this amount to compare with the daily value
information on a supplement label.
**Due to age-related modest decreases in the ability to use
the B12 from natural sources, fortified foods or supplements
can help to meet the recommendation.
***In the absence of adequate exposure to sunlight.
To see
the complete list of Dietary Reference Intake (DRI) levels
for women, visit the IOM
site.
Tips
on vitamin supplements
•
|
Read
the label carefully. All vitamin formulations are not
the same. |
| • |
Make
sure you understand what the "serving size"
is. Some vitamin labels show a nutrient list for a "serving
size" of two tablets or capsules. It's easy to mistakenly
think that list shows the vitamin amounts in one tablet. |
| • |
Check
the expiration date. Make sure you'll use the contents
before you reach that date. |
| • |
Store
supplements in a cool, dry place--not the bathroom. |
| • |
As
with all medication, keep supplements away from children,
in a locked or secure location. |
| • |
Supplements
lose strength quickly in hot, humid climates. Air conditioning
helps protect them. |
| • |
Your
body can only absorb about 500 mg. of calcium at a time,
Rizzotto says, so take it in separate doses, at different
times, to get your full daily. requirement. Avoid taking
with iron-containing foods or supplements. She advises
taking one dose at bedtime, when you're not eating anything
that would interfere with absorption. |
| • |
More
than 100% of a vitamin's daily DRI is not necessarily
better. Avoid the dangers that megadoses may cause by
consulting the recommended tolerable upper intake levels
contained in the IOM
Dietary Reference Intakes Table. |
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