Do Vitamin Supplements Work?

And, Are Vitamin Supplements Necessary?

Paramount before finding answers to these two questions is this one: Are vitamin supplements safe? See Here for answer to a fundamental question inherent to this safety question. The importance of this topic desires a separate article. The safety issues for supplements raised by this article and the few listed below need to be addressed.

CHECK out the below article titles that all question the benefits of vitamin supplements and prompt many Health Professionals to question if vitamins have more risks than benefits?

 https://www.hopkinsmedicine.org/health/wellness-and-prevention/is-there-really-any-benefit-to-multivitamins

Is There Really Any Benefit to Multivitamins?

They also noted that in prior studies, vitamin E and beta-carotene supplements appear to be harmful, especially at high doses. “Pills are not a shortcut to ...    

 

https://www.webmd.com/diet/effects-of-taking-too-many-vitamins

Getting Too Much of Vitamins And Minerals

Mar 6, 2022 ... These fairly mild symptoms may include difficulty sleeping or concentrating, nerve problems such as numbness or tingling, or feeling more ...

 

https://www.health.harvard.edu/mens-health/do-multivitamins-make-you-healthier

Do multivitamins make you healthier? - Harvard Health

Apr 7, 2022 ... Ask your doctor if you really need to take a multivitamin. Could you have a vitamindeficiency? · Assess your diet. Do you eat as healthy as you ...

This reference lists the studies for both positive and negative multivitamin impacts on different health areas.

Another one here> https://www.consumerreports.org/health/the-truth-about-taking-multivitamins-a1036287448/

The Truth About Taking Vitamins - Consumer Reports

Dec 8, 2022 ... And people who take higher doses of certain vitamin supplements actually have a higher risk of adverse health outcomes. In the U.S., the days of ...

Multivitamins in the prevention of cardiovascular disease in men: the Physicians' Health Study II randomized controlled trial - PubMed

Conclusion: Among this population of US male physicians, taking a daily multivitamin did not reduce major cardiovascular events, MI, stroke, and CVD mortality after more than a decade of treatment and follow-up.

 

https://www.cnet.com/health/nutrition/do-supplements-really-help-with-health-and-fitness/

Do you really need to take a vitamin? 5 things to know before you buy

Apr 6, 2021 ... Yes, you can overdose vitamins and supplements ... Taking too many vitamins can ...

Do Multivitamins Work? The Surprising Truth

From Healthline, some good insights and health benefits for multiple vitamins against certain diseases but with some research study cautions... that need to be clarified.

IMPORTANT: Here is one last article, "Corruption in Capsules: How it is Legal for Companies to Put Harmful I" by Emily Leggiero that really sums up the situation mentioning that without more regulations, vitamin companies are able to misrepresent vitamin products that potentially could harm the consuming Public. These aspects are a prime focus for this website. And why knowledgeable guidance is needed for picking healthy products. Thus this forms the need for an updated new vitamin criteria with science supported background articles.

Adding Perspective to the Above Articles

Vitamins are absolutely needed by the body for survival.  Unlike most other mammals, humans do not build any vitamins inside the body, like cats and dogs that build their own vitamin C. Healthy bacteria in the intestinal tract help the body by not only digesting vitamins out of food, they also produce a few vitamins that can get absorbed into the body. Other than that, foods, supplements, and sunshine are the sources to supply the body with needed necessary vitamins. Many vitamins act as a co-enzyme factor becoming a part of enzymes that are really the elements that do the work attributed to many vitamins. Other vitamins perform anti-oxidant functions to protect cells from radical damage. Vitamins like vitamin D combine with other elements including a form of vitamin A to instruct the cells to build needed proteins like osteocalcin which participates in bone building and blood sugar regulation. These proteins are first activated by other vitamins. In the case of osteocalcin built by vitamin D and A, vitamin K2 is needed to activate or process osteocalcin into a form that binds with minerals so it can become a part of new bone.

PROOF: That vitamins work was proven when refined grain flours and white rice were enriched with synthetic B vitamins and this prevented Beri-Beri and Pellagra diseases. Iodine added to salt is another example of s supplement, in this case a mineral, preventing a disease.

Unfortunately, the reality is that very few people have a diet that supplies all vitamins in amounts needed. Supplements can help supply the missing level of nutrients, but vitamin formats and dosages can play significant roles in this process that have to be respected.

Far too many supplement formulas, in fact most if not ALL, fail to provide vitamins in forms and at dosages that adapt similar roles and actions to the vitamins supplied in foods.

Supplement vitamins are very concentrated and can easily overwhelm normal body processes of digestion, absorption, and assimilation. Plus, certain supplement forms are not natural to the body and require extra processing, often even to the point of interfering with regular food nutrient absorption and metabolism. An Example here is represented by larger dosages of synthetic or natural isolated vitamin E hindering absorption of the other fat soluble vitamins. This action can block out Vitamin K and the seven other vitamin E family members arriving in food.

That so many vitamin questions are still open to speculation from Scientific nutritional research on both sides is indeed quite tragic. This topic is about the health of People. Truths are the only option. The articles on this website highlight a number of missed health building opportunities for vitamin supplements that apparently remain mysteries to a number of Health Professionals. This science is readily available to anyone who spends the energy to find it.

After reading the articles on this website and the conclusions in the linked scientific references, you will gain knowledge and understanding to be able to correctly answer the above questions, plus explain why some vitamin research shows a lack of benefits while many others are positive.

The answer to both questions is yes. The vitamins found in supplements are the same ones added to grain foods in the food fortification program. These added vitamins have successfully prevented beriberi, pellagra, goiter, and rickets. Thus, the fortification program long ago showed that vitamins work and are necessary if unwise food choices, or processing methods, are adopted. Today there are other vitamins and nutrients besides the food fortified ones that now need supplementing, or supplied by a BETTER DIET. Unfortunately, these now necessary vitamins are not OFTEN found in many of the multi-vitamins in the Marketplace today, especially in favorable formats and dosages.

NEW VITAMIN ISSUES TODAY (The real BIG issue)

The issue now is that lately some studies have revealed certain vitamin forms and dosages tested did not prevent cancers or heart disease, and some even hint at negative results such as this one mentioned above: ref < from Johns Hopkins Medicine, "Is There Really Any Benefit to Multivitamins?"

Answer:

THE PREMISE OF THIS WEBSITE IS NOT TO DISAGREE WITH THE ABOVE NEGATIVE and NIL FINDINGS, but rather to explain why these results might be a natural consequence for the incomplete and flawed vitamin forms and dosages tested, and how proper and effective vitamin supplement dosages, forms, and synergistic combinations have arrived at positive results instead. Look at the new Science!  

Next reference reveals one explanation about how vitamin research study methods may have built-in flaws that need to be addressed. ref 

After 50 years of study, this website author has uncovered unique, novel, and rare scientific vitamin research that when combined together with human physiology solves many of the so far unexplained vitamin mysteries. MOST OF THE ISSUES ARE DUE TO FAULTY NUTRIENT FORMS, DOSAGES, and /or MISSED SYNERGISTIC NUTRIENT INTERACTIONS.

Utilizing this new vitamin information presents opportunities to improve the effectiveness of existing vitamin products. This modifies multiple vitamin formulas to be closer to optimal dosages and proper nutrient formats. Only a few such products already exist as you will soon learn. 

Over 99% of current MULTIPLE VITAMINS products contain flaws in either or both vitamin dosages, forms, and missing synergistic complimentary nutrients.

Here are factors that unfortunately are far too often the case:

• People who take better care of themselves and already eat a good diet, are also the ones must likely to take supplements. Obviously, they are also less likely to need them.

• There is also a marketplace trend to higher dosages needing explanations as to why lower dosages are more effective and the race to higher supplement dosages may push vitamin amounts into adverse actions.

• Vitamin supplements have the most benefit when a dietary vitamin deficiency exists. Dietary analysis aids here to determine those needed nutrients.

• Genetics can play a significant role in supplement needs. Almost half of population have limits to completely process sunshine into vitamin D. 10% are almost completely blocked out, and 40% have partial disruption.

• In this case, vitamin supplements take on another role rather than to just supply necessary daily vitamin nutrition, they attempt to correct for genetic quarks or metabolism errors. The BRCA1 and 2 mutations are unfortunately well known examples in women that influence breast cancer risk. While these mutations are not linked directly with vitamin fixes, there are roles where some supplements can help. This requires some professional supervision and an assumption that these professionals have gained such knowledge.

• Another specific use of supplements is to either help overcome an already existing disease state, or as a prevention if family history and genetics warrant.

• Under medical supervision, there are some therapeutic large amounts of certain vitamins used to improve specific metabolic conditions.

• Nutritionally, lower doses of vitamins often exhibit greater effectiveness of biological processes since they closely harmonize with food amounts.

• Some of the vitamin forms tested in studies against diseases, like heart, cancer, and dementia, are simply not the most effective ones at combating those diseases, plus they may not even be the vitamins and forms that are deficient at the start of those diseases.

Why do Scientists continue to study incorrect vitamin forms and dosages that are missing necessary symergistic nutrients, often family members of the tested vitamins? 

EXAMPLE USING VITAMIN E FAMILY

Theories were put forth that vitamin E as d'alpha tocopherol should help people survive or prevent heart attacks with antioxidant activity against excess free radicals. Many studies were undertaken, but results started coming up short on benefits. Finally, a Doctor decided to measure the alpha tocopherol levels against other vitamin E family members in heart patients versus healthy people. He discovered that vitamin E as alpha tocopherol levels were nearly the same in both groups. It was another vitamin E family member than measured lower, gamma tocopherol, in heart patients.  ref Thus, the question: If alpha tocopherol is not lower in heart patients, why would taking extra help? Doesn't it make more sense to increase the low level of gamma tocopherol instead? Nature works with Balance and Harmony. ref ref 

Remember: Gamma tocopherol can convert to alpha tocopherol if the body needs more of the alpha form, but not vice versa. This action would change these nutrient ratios. Thus, it could be that the body needs more alpha tocopherol, but it comes at the expense of the other vitamin E members converting into it. This could leave the unique functions of the other vitamin E members in jeopardy. 

This presentation is in no way negating the value of vitamin E as alpha tocopherol. It is vitally important to the health of the body by protecting oxygen from potentially destructive oxidation reactions. Gamma tocopherol does a similar beneficial action against nitrogen radical formation. The body most likely needs some of both forms. 

Probably there is a ratio balance needed between the vitamin E family members that should be studied and respected when supplement amounts are considered. This aspect is unfortunately, currently lacking. ref <on prostate cancer future studies.

Here is a study on Vitamin E as only alpha tocopherol on CAD, coronary heart disease that shows a negative effect as vitamin E supplement increased. ref The different family members of vitamin E probably exert counter balancing effects when taken together to control potential negative aspects of just one alone. article 

This next vitamin E family study on tocotrienols should help cement the concept. Tocotrienols have protective breast cancer effects that the tocopherols do not have. Plus, the operating protective mechanisms are now mentioned. ref.   

This article goes into depth with scientific research examples.

FYI: There are studies that reveal a negative result when gamma tocopherol levels are much higher than alpha tocopherol. First, dietary sources must be factored. Gamma tocopherol is found at higher levels in the American diet from the large amount of soy and corn oils consumed plus margarine from these oils. Olive oil by contrast is quite low. This factor raises certain inflammatory elements. Inflammation increases gamma tocopheol levels even more regardless of dietary amounts. ref This has complex factors tangled up together. Again, balance and ratios need to be considered. Vitamin E alpha tocopherol supplements at 400 IUs reduce plasma gamma tocopherol levels from diet by 58%. Also, the type of fats consumed influences alpha and gamma levels. ref

Precautionary Point when taking new Vitamins or Other Supplements

Any supplement product may have along with some nutritional benefits, the possibility for adverse reactions in the body simply due to potential allergies or sensitivties to the formula formats, dosages, or the extra ingredients called excipients. Sometimes one Brand will not work while the same ingredient in another Brand may be OK.

Adverse reactions may be instant or take up to 5 days to be revealed. Or even longer if the reaction happens after exceeding a tolerance amount. Listen to your body as it can provide clues. Unfortunately, sometimes another event at the same time could be the real influencing factor, and the product will need to be re-introduced again after a wash out time to be sure.

POINT OF CLARIFICATION FOR VITAMIN RESEARCH

At best, scientific vitamin studies give a possible guidance rather than concrete facts. While there have been many studies on vitamins and health aspects, the nature of nutritional science does not adapt very well to scientific research. There are just far too many variables to control such as genetics, body types, and food nutrient content differences from growing and cooking methods. Plus, vitamins do not operate in a vacuum, they interact with many other nutrients in cascading processes. Research used as support in the articles on this website should not be assumed as 100% factual, but simple as directional guidance and possibilities. New science could modify or change at any time. 

Modern Diet Needs Supplements

In the past, humans did not need to take supplements. The diet, when enough food was available, was more or less balanced with all the necessary elements for health. BUT, the Modern Diet not only misses the mark on suppling nutritious foods, it also adds extra demands due to certain growth, processing, and storage factors influencing food nutrients. Next are some of these factor details. 

• Potassium to Sodium ratio turned upside down

This is a major change and not one that supplements can fix, dietary changes are necessary. One of the most profound changes in the modern diet is the balance between sodium (Na) and potassium (K). It now has turned upside down. Sodium levels today are greatly increased compared to potassium.  Since potassium was found abundantly compared to sodium at 10 to 1 levels in past whole foods, the body only developed an evolutionary mechanism to hold onto sodium and not one for potassium, using Kidney functions. Obviously, both minerals are vital to health. article Now, with the modern diet supplying more sodium compared to potassium, this mechanism of holding sodium is having a significantly negative influence on health. As sodium levels build up, potassium and related magnesium levels in cells are reduced. Heart and stroke health are major areas of concern. ref article

Why is this reversal critical? Potassium and Sodium are both electrolytes. They participate in nerve impulse flow, muscle action, heart beat, and metabolism. Plus, they also control cell membranes for fluid movement in and out of cells. The majority of potassium is inside cells and sodium is mainly outside, until a nerve or muscle needs to work, then these minerals reverse positions, this builds energy potential for nerve impulse to travel. Then, after muscle contracts or nerves fire, the minerals have to quickly return to their original positions. There are numerous potassium-sodium pumps on cell walls to quickly accomplish this movement action. They, along with the calcium-magnesium pumps, use most of the energy produced in cells. article

Since potassium supplements at higher amounts are potentially caustic to the intestinal tract cells, like higher amounts of vitamin C in time release tablets, potassium is limited to only 99 milligrams per pill. This is only 3-4 percent of requirement (males 3400 mg. and females 2600 mg). Thus, it is necessary to both increase potassium foods and decrease sodium containing foods to maintain health.

So the question of the day is this: Why did USA Government Health Agencies recently REDUCE the requirement recommendations for potassium by over 30%?  Hint: 97% of the population was not able to reach the old levels.

• Changes to the omega 3 to omega 6 ratio (meat, vegetables, and fats, oils)

Pasture grass fed cattle produce beef that has an omega 3 to omega 6 ratio of about 1 to 4. Certain grass loving bacteria produce more omega 3. When cattle are raised in cereal grain feed lots, this grass loving bacteria numbers are reduced. Another type of bacteria dominates that produces more omega 6 than omega 3. Grain lot feed cattle produce beef that can have a ratio of omega 3 to omega 6 between 1- 15 up to 1- 20. Above a ratio of 1-5, health is increasingly more difficult to maintain. ref

Why is this omega 3 to 6 ratio important? One has to look at the body processing steps for both necessary omega 3 and omega 6 fats. Both have about 5 processing steps. A middle step in omega 3 processing generates EPA omega 3. Next is DHA for brain health.   Nature picked EPA levels to be the regulator or controller for both of these cascading processes. Fish oils supply EPA and DHA.* The same enzymes function in both omega 3 and omega 6 processing steps. When enough EPA is created, nature sends out a message to stop all processing enzymes for both omega groups, sensing there is enough of the different fats processed to maintain balance. article One of the last steps in omega 6 processing creates posteglandins, 1 to 3. While all posteglandins have vital roles to play, there is one that is of concern to maintain at just the right amount. That one is PGE2. Too much PGE2 generates chronic inflammation in the body overall. A little PGE2 is needed for events like sore muscles to use controlled amount of inflammation to promote healing. ref

Historically, in the past, the ratio of omega 3 to omega 6 fats were almost in a one to one balance. But with grain feed lots and vegetable oils dominating, the current ratio of omega 3 to omega 6 is over 1 to 20. The body is not able to control PGE2 at these levels and chronic inflammation runs rampart leading to numerous degenerative diseases. ref Is it really this simple?

Of course NOT! The body has intrinsic wisdom to adapt and counter abuses to ideal systems. Some of these systems use other omega 6 oils for positive controls to overcome a lack of enough omega 3, as EPA. These counter mechanisms often work for some time, but eventually, mother nature comes alive to bite the body.

*Fish oil supplements supplying EPA and DHA are very large molecules. Fish oils, as well as any vegetable oils, dramatically increase the need for antioxidants such as vitamin E family to protect against oxidation and rancidity of oils. ref

• Butter versus Margarine  

Then there is the addition of vegetable oils substituting for butter, coconut, olive, or palm oils.

Watch for more soon!

• The downfall of dairy
• Calcium to Magnesium Balance
• Empty Calorie Refined Foods
• Increase in Simple Sugars
• Modern Diet is changing Gut Bacteria  article article
• Dysfunction of Energy System
• Disruption of Hormone systems
• Blood Presssure Control Issues

For more details, see this article.

The Vitamin Supplement Double-Cross

This topic fails to get the significance it deserves. Intrigued?

• The Double Cross occurs when a vitamin or mineral supplement is taken for one beneficial health aspect while at the same time the product also influences another function or process. This other function might be beneficial, neutral, or it might exhibit adverse actions, often ones that could go unnoticed for some time. The Double Cross is when the other function is adverse. Below are some examples.

EXAMPLE:   Low vitamin B6 levels are associated with nerve damage. ref But, also excessive levels exhibit nerve damage potential as well. Many vitamins and minerals have this same biphasic issue. While Government Health Agencies give recommended ranges, accumulative totals from foods and multiple supplement sources often can reach excessive cumulative amounts. 

EXAMPLE:  Calcium is often recommended to help build bones. But, the mineral that can become suspect from overloading, especially when ratios with other minerals are not respected. Eating a variety of different food usually serves to balance ratios. Magnesium and phosphorous are two prime related minerals to calcium. Anyone consuming dairy products on a daily basis could quickly exhibit a higher and potentially detrimental calcium to magnesium balance ratio. ref Dairy has a 10 to 1 ratio, while almost all other foods averaged together have close to a 1 to 1 ratio. When might such a high calcium to magnesium ratio be needed. Only when a baby needs to solidify the cartilage bending bones vital for easy delivery into the strong high calcium supported bones for upright walking. The Double Cross is when calcium ends up in the wrong places, like arteries or other soft tissues instead of just going into bones. Food for Thought!

EXAMPLE:  Vitamin D consumed for maintaining bone health could also generate this same bone building process in artery walls, leading to vascular calcification and resulting arteriosclerosis. Both an excess and a deficiency of vitamin D can increase vascular calcification. ref ref  There are other nutrients that work to prevent this process from occurring in artery walls, such as vitamin K2 and proper calcium / phosphorous / magnesium ratios. Protecting artery integrity is paramount as well as limiting oxidation of LDL cholesterol.

EXAMPLE: Folates, and the synthetic form folic acid, work to prevent cells from turning cancerous during normal cell division. But, after a tumor has formed, this same process is hijacked by the cancer cells to help them grow with faster cell divisions. Excess synthetic folic acid also reduces the activity level of the immune response cells. article

Return soon for the rest of the story.

Immediate Fundamental Vitamin Question?

Is it safe to continue taking one of the currently available Multi-Vitamin products since they ALL contain one or more (numerous) flaws in proper vitamin applications?

Do the benefits for the inclusion of some vitamins and minerals overcome the nil and negative applications of others in the current formulas? Maybe for some formulas and some population subsets.

This is a very complex question to answer since there are so many moving parts.

But, due to the potential seriousness of this health issue, a respectable answer is needed. Saying it depends...will not suffice. 

THE ANSWER: It would be safer over the long term to NOT continue to take one of the 98% flawed current market multi-vitamin formulas. The lower the dosages, generally the less potential flaws. ref

But this includes one caveat. A respectably good diet becomes paramount to cover for deficiencies of vitamins and minerals in the Standard American Diet, SAD.

FYI: Short term use of supplements with flaws does not appear that critical unless a disease is present or developing. But one is giving up precautions and furture protections that might prove vital.

Changing your diet is priority one and would yield better and safer benefits.

This is not to say that vitamins do not have value when proper application formulas are consumed. Benefits of multivitamins increase with greater vitamin deficiencies, up to a point. That point is the benefit versus risk factor ratio.

Revealing the "WHY" for this answer and finding one of the 2% of supplements that with a little tweaking would be appropriate is the focus of this website.