To Your Health
Vitamin Supplements vs. Food: What s Best?

by Paulette Avery, R.N., M.S.N.

Maybe you are better than I am about taking vitamin pills. I have a big jar of multivitamins on the kitchen counter but rarely remember to take them. It might be just as well, based on the evidence coming out lately on the effectiveness of vitamin supplements in fighting disease.

In the July 7 issue of The Journal of the National Cancer Institute, a letter by Norman J. Temple, Ph.D., of Athabasca University in Canada, suggests we may be on the wrong track in cancer prevention research when most studies are based on isolating one substance from a vegetable. For example, studies on preventing cancer in smokers by taking beta-carotene supplements found that not only did the supplements not reduce the risk, there was actually a greater incidence of lung cancer and deaths in the people taking the supplements. Apparently, although beta-carotene does reduce free radicals (chemicals linked to cancer growth), it also increases certain enzymes that can encourage the growth of cancer.

Similar discrepancies have been found in research on vitamin E. Some studies indicate reduced rates of coronary artery disease in people taking vitamin E supplements. Conversely, according to a report in The Medical Letter on Drugs and Therapeutics, another study found more deaths occurred in those taking supplemental E than in a group taking a placebo. Dr. Temple suggests it is more likely that the "magic bullet" for preventing cancer and other diseases will come from a team of substances as they naturally occur in vegetables.

Recently, Dr. Dean Edell, discussing this topic on his syndicated radio show, said more and more studies support the benefits of getting vitamins from the foods we eat rather than from supplements. Naturally occurring vitamins in food are complete, whereas vitamin supplements generally contain just one component of the vitamin. For instance, vitamin E has alpha, delta, and gamma components. Vitamin manufacturers, however, make and bottle pills containing only the alpha portion of the vitamin, the component considered the strongest. Is that a good idea? Apparently not, as research indicates that taking alpha vitamin E pills blocks the body s own gamma vitamin E. So it might be best to forget the pills and get your E naturally. A good source is nuts.

Meanwhile, more studies show evidence for the power of a diet rich in fruits and vegetables to help keep us healthy by preventing disease. Vegetable-rich diets have been shown to lower the risk of several types of cancer, including cancer of the breast, prostate, and bladder. Now you can add ovarian cancer to the list. One study found that women who ate six or more servings a week of leafy greens such as broccoli, spinach, kale, and mustard greens, had half the risk of ovarian cancer as women who ate two servings or less each week of these vegetables.

Interesting, too, eating vegetables raw isn t necessarily the best way to get the most nutrient value. Contrary to what we ve heard for so long, chopping and cooking the vegetables actually releases more of the valuable nutrients such as the lycopene in tomatoes. So along with tossing the raw tomatoes into your salad, eat plenty of tomato-based sauce on your pasta too.

If you feel you must take supplements to get the nutrition you need, keep taking them. Otherwise, consider this statement by Dr. Edell: "My family has manufactured vitamins since World War II, but I ve thrown out my vitamins. My advice is to eat a variety of colorful fruits and vegetables and throw out the vitamins."

Paulette Avery is a registered nurse and a freelance writer specializing in health issues.