We’re all told that a daily multivitamin supplement packs the same vitamin punch as a varied cornucopia of food. No preparation. Tons of nutrients. Zero calories. No wonder these little short cuts are so popular. Supplements are hard to resist when you’re told they might be the answer to all of your problems.

But are these concoctions too good to be true?

You’ll have to decide for yourself. Here’s what you need to know about vitamin supplements and their long-term effects to get started on your decision.

What are vitamins anyway?

Vitamins aren’t capsules; they’re organic compounds that we need to survive and function. We can’t make them in our bodies; we have to get them from outside sources like food or supplements. Despite what the vitamin aisle of your grocery store might lead you to believe, only 13 recognized vitamins exist.

This infographic from Compound Interest names the 13 vitamins, reveals their alternate names, and summarizes why our bodies need them.

What do they do in our bodies?

We don’t digest vitamins like food, we have to absorb them.

Vitamins A, D, E, and K dissolve in fat, so they need fat to be absorbed. The same stomach acid released to break down fat also breaks down the vitamins so you can absorb them. If a person doesn’t have enough fat in his diet or has digestive problems, he can’t absorb fat-soluble vitamins. On the other end of the spectrum, fat cells store these vitamins long term, and excesses can build up. For example, chronic high intakes of vitamin A can lead to hypervitaminosis A, and symptoms of dizziness, nausea, headaches, and skin irritation.

All of the B vitamins as well as vitamin C dissolve in water. These vitamins are easily absorbed in the bloodstream through water-based blood plasma–no stomach acids required. Unlike fat-soluble vitamins, you can’t store water-soluble ones. Excesses of these vitamins exit the body easily with urine. Since you have no storage system for these vitamins, you have to replenish them often.

How much do we need?

The Food and Drug Administration (FDA) uses Daily Value (DV) as the ultimate guide to how much of each vitamin we need. You’ll see DV on every nutrition label. Don’t worry, they don’t just make them up. They determine DVs using experimental human studies and observational data.

Long-Term Effects of Vitamin Supplements

Studies on the long term effects of multivitamins yield conflicting results, even when the studies focus on the same vitamin. How is that possible? The answer lies in the study’s construction. Conflicting results happen because:

1. The vitamin doses tested were different. A study found vitamin D protects against fractures using a 700-800 IU (international unit) daily dose. If they used a 400 IU dose of vitamin D instead, they might not have seen the same benefits.
2. The study timeframe was different. A study spanning ten years might find benefits that a study over two years missed. Diseases, for example, take a long time to develop. Therefore any benefits a vitamin provides in its prevention would also take a long time to determine.
3. The subjects had different lifestyles. Lifestyle habits, like exercise or smoking, affect disease outcomes and vitamin interactions. If the study fails to control for differing lifestyles, results conflict.
4. The disease or condition was tested at different stages. Vitamins produce results at different times of a disease or condition. Studies show folate supplements might protect against birth defects, but only if taken in the first few weeks of a pregnancy.
5. The results were measured differently. Researchers determine what outcome they’re studying before they begin. They will only pay attention to that outcome and might miss other benefits.

Keep these factors in mind as you read the conflicting good and bad news for vitamin supplements below. Also keep in mind that more studies need to be done on the long-term effects of vitamin supplements, especially as supplement use grows. Currently about half the people in the United States take vitamin supplements; that number may continue to rise.

The Good News For Vitamin Supplements

Most of the good news for vitamin supplements involves specific populations. Here are some groups found to benefit the most from vitamin supplements.

Coronary Heart Disease Patients

Studies have shown that supplements of vitamin E decrease incidence of cardiovascular events in patients with a history of coronary heart disease.

Smokers

Male smokers given a supplement of alpha-tocopherol (a type of Vitamin E) had a 32 percent lower incidence of prostate cancer than those who took a placebo.

Older Adults

One study found supplements of vitamin D reduced bone fractures in older adults. People who took vitamin D had a 22 percent lower fracture rate in general, and a 33 percent lower fracture rate for vulnerable areas like hips, wrists, and vertebrae.

Diabetes Patients

Multivitamin use in people with diabetes might reduce the risk of minor infections. Based on the subjects’ logged reports, all people taking a multivitamin had a lower infection rate than those in the control group. The benefit increased in diabetes patients within the group. Only 17 percent of diabetes patients in the supplement group reported an infection, compared with 93 percent of diabetes patients taking placebos.

Breast Cancer Patients

Women diagnosed with breast cancer who took supplements of vitamins E and C, as well as multivitamins shortly after diagnosis had an 18 percent reduced mortality risk and 22 percent reduced recurrence risk. This study adjusted for multiple lifestyle factors to maintain consistency.

The Bad News For Vitamin Supplements

Suspicions about the long-term benefits of multivitamins have led to numerous studies over the years. Here are some highlights of the not-so-good studies on multivitamins.

Bad News for Breast Cancer

Although a study above indicates that it might be good for people who have breast cancer to take vitamins, this study suggests that multivitamin use might actually increase the risk for breast cancer in the first place. In a study of Swedish women, researchers found that multivitamin use increased the risk of breast cancer. Folic acid surfaced as a possible risk factor. Results from epidemiological studies have not confirmed this association.

Vitamin Supplements Offer No Benefits to People With Balanced Diets 

A found sparse evidence that vitamin supplements benefit people with balanced diets. A systematic evidence review for the U.S. Preventive Services Task Force also found that vitamin supplements failed to reduce cancer and cardiovascular disease risk in adults without nutritional deficiencies.

Vitamin Supplements Do Little For Memory

A long-term, randomized trial of cognitive function in men aged 65 years or older found zero differences in cognitive function between men taking a multivitamin and men taking a placebo. They used established tests to measure cognitive function and memory. Another study sought to test a connection with folic acid, B6, B12 and memory. Previous studies connected deficiencies in these vitamins with memory problems and confusion. They tested supplements on people with normal blood levels of the vitamins, and found no additional benefits after a three-year trial.

Vitamin Supplements Don’t Reduce Risk of Heart Attack

Researchers evaluated the benefits of a high dose multivitamin supplement in men and women with a history of heart attack. After nearly five years, the supplement group and the placebo group had the same number of cardiovascular events.

Why You Need to Do Your Own Research

Although vitamin supplements come in medicinal pill-like bottles, they aren’t regulated like drugs that are thought to be unsafe until proven otherwise. Under the Dietary Supplement Health and Education Act of 1994 (DSHEA), supplements are assumed safe until proven otherwise.

• Drugs: need to be proven safe. The FDA approves of any new drug entering the market. Manufacturers must show evidence of a drug’s safety and ability to treat a condition based on clinical trials. Once a drug makes it to the market, the FDA monitors it for doctor-reported side effects and possible problems.
• Supplements: need to be proven unsafe. Dietary supplements can be sold if they don’t contain any ingredients that pose a significant risk when used as directed. So if a vitamin supplement incorporates a food substance that’s generally recognized as safe, no worries. If manufacturers wanted to use a completely new substance, they do have to show that it’s safe, but they don’t have to perform any clinical trials. The FDA can’t stop a company from selling a supplement until someone proves that it causes harm. So don’t assume something is safe just because it’s on a shelf. Since supplements aren’t tracked as closely as drugs, their interactions, side effects, and other consequences aren’t as readily noticed.

Hidden Vitamins

We have a lot left to learn about vitamin supplements before we can tell if they’re the answer to all of our problems. We do know they’re not one-size fits all. People with certain deficiencies and conditions benefit more from supplements than healthy people with well-rounded diets.

We also know that taking excess vitamins could be harmful, especially if they’re the fat-soluble kind that your body stores. But controlling your added vitamin intake might not be as simple as controlling your supplements. Many foods, like breakfast cereals and snack bars, are fortified to contain vitamins and minerals. Pair those foods with a max-dose vitamin supplement and you could be on your way to getting too much of a good thing. The nonprofit Environmental Working Group reports that about half of American kids consume harmful amounts of vitamins because they’re added to foods.

So think twice before reaching for a second bowl of those addictive Cocoa Krispies, especially if you already took a vitamin supplement. Also, keep in mind that vitamins are good for you, but you still need to be careful and smart with all dietary choices.

Resources

Primary

American College of Physicians: Enough is Enough: Stop Wasting Money on Vitamin and Mineral Supplements

Additional

Harvard School of Public Health: Supplement Studies: Sorting Out Confusion

Compound Interest: The Chemical Structures of Vitamins

Men’s Health Adviser: Do You really Need Those Vitamin Supplements? 

Mind, Mood & Memory: Straight Talk About Vitamin and Mineral Supplements For Memory

Nursing Standard: Women Being Treated For Breast Cancer Benefit From Vitamins

Trial: Over the Counter and Under the Radar

Nature Reviews Endocrinology: Vitamin Pills May Raise Cancer Risks

New Scientist: Pills Are Pointless

Web MD: Vitamins and Minerals: How Much Should You Take?

Scientific American: Fact or Fiction?: Vitamin Supplements Improve Your Health

Live Strong: Digestion of Vitamins and Minerals

Original Internist: To E or Not to E, That is the Question

Clinician Reviews: Who Will Benefit Most From Vitamin Supplementation?

Medical Daily: Vitamin D Benefits Are Enhanced if Meal Contains Fat; Absorbing More From Supplements

Gallup: Half of Americans Take Vitamins Regularly

American Cancer Society: FDA Regulation of Drugs Versus Dietary Supplements

Environmental Working Group: How Much is Too Much?

Environmental Magazine; Over-Fortified Processed Foods

Ashley Bell

Ashley Bell communicates about health and wellness every day as a non-profit Program Manager. She has a Bachelor’s degree in Business and Economics from the College of William and Mary, and loves to investigate what changes in healthy policy and research might mean for the future. Contact Ashley at staff@LawStreetMedia.com.

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There is a new danger posing a massive threat to the health and longevity of young people. It holds the potential to be more lethal than MDMA, Heroin, tobacco, and every other street drug combined. The name of this new terror? Electronic cigarettes, designed to help the smokers of the real thing quit. DUN, DUN, DUN! Everybody start homeschooling your kids lest they pick up this atrocious habit and head down a lifelong path of recklessness. The scents of fruits and baked goods that encompass the flavors of electronic cigarette juice will surround the nation’s youth like an ominous black thunder cloud. Inhale vapor, exhale Satan’s breath.

The above paragraph is what is called hyperbole, a dramatic exaggeration for added emphasis. Recently, New York state passed a ban on electronic cigarettes in Central Park. I understand banning them indoors, where it makes complete sense that someone in a place like a restaurant would not want to eat his entree in a cloud of someone else’s electronic cigarette vapor. But in an enormous, unenclosed space? If it is between someone vaping e-cigarettes and smoking traditional ones, what would you choose?

Nicotine: Save our Children from this Toxic, Relentless Horror

A 2011 federal court case gives the Food and Drug Administration the authority to regulate electronic cigarettes under existing tobacco laws presumably because they deliver nicotine, which is derived from tobacco. This broad generalization that all electronic cigarettes “deliver nicotine” is not even true, since the flavored juices that turn to vapor via the use of devices often contain less nicotine than cigarettes and sometimes none whatsoever. Most articles stressing the health risks associated with nicotine delivered via e-cigarettes conveniently leave out this fact. Thankfully, an article on HowStuffWorks correctly points out that “there are also cartridges available that contain flavored liquid without nicotine, for users who want the sensory experience of smoking a cigarette without the harmful effects.”

According to an article bashing electronic cigarettes as a horrific danger to us all, the juice “poses a significant poisoning risk.” The article cites that, according to the CDC, “The number of calls to poison centers involving e-cigarette liquids containing nicotine rose from one per month in September 2010 to 215 per month in February 2014.” More than half of those calls involved children under age five.” How does this differ in any way from children getting into their parents’ medicine cabinets and overdosing on some candy-flavored medication? Here’s how you solve the issue of children getting a hold of electronic cigarette juice — put it on a higher shelf. There. I just solved one of the greatest concerns associated with e-cigs. Additionally, now that the good ol’ FDA is involved, they will probably make the juices childproof.

But of course, the concerns don’t stop there. The FDA claims that e-cigarette use can “increase nicotine addiction among young people and may lead kids to try other tobacco products.” First of all, please see my above comment about the nicotine-free juices. Additionally, in most states, minors are not allowed to purchase e-cigarettes or their accessories. Louisiana, one of the few exceptions previously, now prohibits the sale of e-cigarettes to minors. That law I get, because minors have underdeveloped brains that make rash decisions just to piss off their parents and the authorities. They are not trying to stop blackening their lungs and potentially giving themselves cancer by switching to a healthier method of getting their nicotine fix. Huge difference.Third, in response to leading kids to try other tobacco products, who wants to go from inhaling a smooth vapor flavored like delicious baked goods or refreshing fruits to choking down repulsive, chemical-laden and bitter tobacco smoke? No one, that’s who.

Toxic Vapor

Those adamantly calling for the banning of e-cigarettes argue that their juice has a high chemical content; however, the substance that is inhaled when vaping typically has four ingredients: propylene glycol, vegetable glycerin, nicotine, and food-grade flavors, whereas cigarette smoke contains substances such as carbon monoxide, tar, arsenic, ammonia, cyanide and acetone among many others. The Boston University School of Public Health has gone on record saying that “few, if any, chemicals at levels detected in electronic cigarettes raise serious health concerns.”

The FDA is more anxious than a preteen girl at a high school dance to regulate the heck out of e-cigarettes. Mitchell Zeller, director of the FDA’s Center for Tobacco Products, said the agency is exploring potential product standards in the areas of addiction, toxicity, and product appeal as it prepares to gain regulatory authority over electronic cigarettes and other nicotine-delivery devices. One of the positive aspects that would go hand in hand with these regulations would be the increased public education by the FDA.

It’s not the nicotine that kills half of all long-term smokers, its the delivery mechanism.
-Mitchell Zeller

Well said Zeller, well said.

Exploding E-Cigs

Another oft-cited criticism of e-cigarettes is that they have exploded in the mouths of their users. I’m not sure which punch I want to throw at this absurdity first. Let’s start with all of the explosions our beloved friends cigarettes have caused in their long reign. The fact that there are signs at gas stations warning smokers to smother their cancer-causers prior to fueling clearly started as a result of an explosion caused by the proximity of a cigarette to the flammable substance gasoline. Search “cigarette gas station explosion” on any search engine and the page will instantly bombard you with a string of news stories. Electronic cigarettes that explode generally have been tampered with in some way or another by their owner. Before you decide to label all e-cigarettes as potentially causing your face to burn off, remember that quality electronic cigarettes come with safeguards like automatic battery shutoffs or smart chargers that prevent overheating, and are properly tested prior to sale. According to manufacturers, regular e-cigarette batteries can’t do much damage even in the extremely unlikely event of their explosion.

My Lungs Hurt!

Let me cite and mercilessly rip apart another anti-electronic-cigarette argument. According to a scholarly article, “despite the marketing claims that e-cigarettes are safer than smoking tobacco, researchers are finding e-cig users experience diminished lung function, airway resistance and cellular changes, regardless of whether or not they currently (or ever) smoke cigarettes. Users who vape nicotine-free e-cigs can’t escape the effects, either; they also experience airway resistance and other signs of inflammation as side effects of e-cigarette use.” However, all tests done with e-cigarettes are short term studies, as in what happens ten minutes after you inhale their vapor. Additionally, nicotine isn’t the culprit of airway resistance and inflammation. Tobacco has thousands of carcinogens and causes 90 percent of lung cancer, while short term studies indicate some minor inflammation after vaping on an electronic cigarette. Which would you choose? A painful, lingering and potentially lethal disease or about ten minutes of smaller airwaves?

While one study performed by Greek researchers at The European Respiratory Center found that “E-cigarettes, electronic tubes that simulate the effect of smoking by producing nicotine vapor, caused an immediate increase in airway resistance, lasting for ten minutes, making it harder for participants to breathe,” another study by Greek researchers published in February 2013 found that e-cig use did not affect short term lung function in comparison to both mainstream and sidestream tobacco smoke. The important aspect to note in the first study’s findings is that it increased airway resistance for “ten minutes.” Oh Heaven forbid, TEN whole minutes! I guess in this ADD era of short attention spans, that is basically a lifetime…

E-Cigarettes Already Making a Difference

Yet there is success story following success story of musicians, athletes, and other individuals who push their lungs to the physical limits as part of their jobs switching from traditional cigarettes to electronic ones.

Playing a wind instrument requires an incredible amount of lung capacity and physical endurance. I used to smoke analog cigarettes and my lungs hurt every day, and playing upwards of 8 hours a day in college with painful lungs was absolutely miserable. As soon as my friend brought the earliest version of the now much more advanced electronic cigarette to rehearsal, I knew there was hope and I had to make the switch. I vape almost constantly every single day and ever since I switched from cigarettes to electronic cigarettes my lungs haven’t hurt once. I can’t remember the last cigarette I smoked, and I have no plans to start again.

-Alex Cazet, freelance saxophone musician

Switching from traditional to electronic cigarettes also makes a huge difference for athletes. Online forum after online forum feature athletes relaying statements about the huge difference e-cigs made in their athletic performance, health, and lives overall. With the potential of e-cigarettes providing extreme health benefits for previous cigarette smokers, it only makes sense to make their use completely legal. Yet state after state is imposing ridiculous bans on the devices. At the moment, North Carolina is considering adding a tax to e-cigarettes. Okay, let’s take a long, hard look at what this will cause. One of the reasons cigarette smokers want to quit: it costs a ton, especially with the jacked-up tax rates on each pack they buy. So, if saving money by switching to electronic cigarettes is no longer a draw, then a good number of smokers destroying their health will just shrug their shoulders and stick with their nasty habit. There are also a vast amount of laws banning the use of electronic cigarettes which are, rightfully so, pissing off their dedicated users. In New York, electronic cigarette users took part in a “vape-in” to protest the New York City ban on the devices. New Jersey, Utah, and North Dakota already have similar bans and more states are considering following suit.

These over-the-top laws, regulations and the seemingly sudden backlash against electronic cigarettes are completely befuddling to me. I admit that, due to their relatively recent popularity and invention, the effects of electronic cigarette use ought to continue being studied. Although the e-cig juices found to contain toxins are often poorly made, cheap options while there are myriad options on the market that are comprised of organic materials. Tobacco cigarettes, on the other hand, contain thousands of toxins including arsenic, a deadly poison.

So, aside from “grossing out” Rachael Ray and giving kids a new device to covet and try to obtain from their older friends, e-cigarettes hardly pose a more pertinent threat than that of their toxin-laden tobacco predecessors. Well, now that I feel I have educated the public, I’m off to go vape. Peace.

—

Marisa Mostek (@MarisaJ44) loves globetrotting and writing, so she is living the dream by writing while living abroad in Japan and working as an English teacher. Marisa received her undergraduate degree from the University of Colorado in Boulder and a certificate in journalism from UCLA. Contact Marisa at staff@LawStreetMedia.com.

Featured image courtesy of [Joseph Morris via Flickr]

Marisa Mostek

Marisa Mostek loves globetrotting and writing, so she is living the dream by writing while living abroad in Japan and working as an English teacher. Marisa received her undergraduate degree from the University of Colorado in Boulder and a certificate in journalism from UCLA. Contact Marisa at staff@LawStreetMedia.com.

The post Vaporizing E-Cigarette Myths appeared first on Law Street.