vitamin essentials

WITH AN ALPHABET soup of vitamins on the market, it’s tough for consumers to determine their best vitamin regimen without hours of research. From B12 to E, vitamins are important for everyone’s health —though recommendations for pregnant women might differ from those for seniors.

To cut through the confusion, three top vitamin experts provide information on some of the vitamins most essential for health. A note: Recommended daily allowance (RDA) is established as the minimal amount to avoid disease.

Vitamin B12
Vitamin B12 is important for red cell and nerve cell development. The RDA for adults is about 3 micrograms (mcg), says Diane McKay, an assistant professor of nutrition science at Tufts University in Massachusetts. Because the only dietary sources of vitamin B12 are animal products, she says, vegetarians and vegans need to work harder to get an adequate dose. Similarly, adults age 50 and older produce less stomach acid, McKay says, and are therefore less able to absorb vitamin B12. Many multivitamins contain vitamin B12 and certain foods are fortified with it, but some older adults need vitamin B12 shots to prevent deficiency.

Vitamin C
Vitamin C performs double duty as both a vitamin and an antioxidant, says Dr. JoAnn Manson, a professor of medicine at Harvard Medical School. She adds that vitamin C is essential for preventing the nutritional deficiency scurvy, a rare disease that causes weakness and anemia. The RDA of vitamin C differs slightly for men (90 milligrams, or mg) and women (75 mg). It is included in some multivitamins, though Manson says most people can meet their daily requirement by eating five servings of vegetables and fruit, especially citrus,
each day.

Vitamin D
While bone health is its major function, vitamin D can also play critical roles in improving cardiovascular health and controlling cell growth, says Dr. Michael Holick, author and professor of medicine at the Boston University School of Medicine. “It’s basically important from the time you’re born until the time you die,” says Holick, a Costco member. Because very few dietary sources are high in vitamin D, he says sun exposure is the major source. He recommends safe sun exposure and a supplement to help adults reach the recommended daily allowance of 600 IUs.

Vitamin E
Vitamin E, which, like vitamin C, has antioxidant properties, plays a role in neutralizing free radicals in the body, Manson says. In combination with other vitamins, vitamin E may contribute to eye health and aid in the prevention of macular degeneration. With an RDA of about 15 mg per day, vitamin E is found in eggs, fortified cereals and some fruits and vegetables, as well as supplements.

Folate (folic acid)
Folate is the form of this essential vitamin that occurs naturally in food, McKay says, while folic acid is the term for the vitamin in supplements or fortified foods. Folic acid is important for everyone’s cell health, she says, though it’s particularly critical for pregnant women. During early pregnancy, she notes, folic acid aids in the creation of the baby’s nervous system. Without enough of this essential vitamin, the baby could develop a neural tube defect, such as spina bifida.

Green leafy vegetables are among the natural sources of folate, McKay says, and many refined grain products are also fortified with folic acid. The suggested daily allowance of folic acid is 400 mcg, she reports, and a multivitamin is typically recommended, especially for women of childbearing age. But older adults who eat many fortified foods, she adds, should be careful not to get too much folic acid. As with any diet or supplementation regimen, reminds Manson, it’s important to consult with a doctor before supplementing.

The Costco Connection, February 2014