Enhancing Wellness in
School Mental Health

Facts about Vitamins

Dietary supplements may appear to be the best way to nurture your body with the nutrients it needs for optimum health. However, the goal of a healthy diet should always be to get what your body needs by eating a variety of foods.
Yet, how do you know if your diet is providing adequate nutrients? Check out the Food Guide Pyramid and see if your diet is in harmony with recommendations for your age group. If not – and let’s be honest, many of us lack harmony in our diets – vitamin supplements may be a viable option.
There are a plethora of daily and multi-vitamins on the market. But don’t rush out to purchase a supplement just yet!
Who Needs Them?
Your unique individual needs must be carefully evaluated when considering nutritional supplements. People in the following categories are most likely to benefit from the use of supplements:
Those who consume less than 1200 calories per day
Strict vegetarians
Women in childbearing years
Smokers and people who drink heavily
Chronic meal skippers
Post-menopausal women
Those who are lactose intolerant or who do not consume dairy products
Elderly people
However, recent evidence has shown that most adults will benefit from taking daily multi-vitamins, which are generally safe when taken as directed (Harvard School of Public Health, 2005).
One reality to bear in mind is that, while the FDA may take action against products that present unreasonable risks, they do not approve dietary supplements as they do medications. Ultimately, the safety and effectiveness of a product is the responsibility of the manufacturer. With this in mind, it would be worth researching supplements of interest.
Do Your Research
When selecting a daily multi-vitamin, it is recommended to choose one that does not exceed 150% of the Reference Daily Intake (RDI) for each nutrient. You can visit the Institute of Medicine website (www.iom.edu) for RDIs for vitamins. Also, be wary of a “quick fix” or claims that sound too good to be true (they probably are).
Learn how to read and evaluate the supplement facts panel. The National Consumers Leagues features a brochure that defines dietary terms and helps consumers understand supplement labels (www.nclnet.org/dietsuppsbrochure.pdf).
What Does the Doctor Say?
It is also important to touch base with your physician before incorporating vitamins into your daily regimen. Some vitamins can have adverse side effects when taken in addition to over-the-counter and/or prescription drugs. For example, serious interactions can occur between Vitamin K and blood thinners; Calcium and heart medications; and St. John's Wort and anti-depressant drugs (see www.ods.od.nih.gov/pubs/partnersbrochure.asp for more information on interactions with supplements).

Top Ten Ways to Prevent the Flu

1. Wash hands frequently (especially before meals) or use an alcohol-based hand sanitizer.
2. Keep hands away from mouth, nose, and eyes.
3. Cough into a tissue or sleeve (instead of into hands).
4. Do not share items that go into the mouth including drinking straws and cups.
5. Frequently sanitize, using bleach or alcohol, surfaces including doorknobs and phones.
6. Stay home from work or school if you are sick
7. Keep your distance from individuals with flu symptoms.
8. Maintain a healthy lifestyle to build your immune system; get plenty of rest.
9. Eat balanced meals, including plenty of fresh fruits and vegetables; drink lots of water.
10. Get vaccinated.

Facts about Vitamins (cont)

A Few Other Tips:
Always check the expiration dates.
It's OK to buy supplements containing sugar and starch; they are sometimes added to ensure better nutrient absorption.
Store brands may be just as good as name-brands and are sometimes made by the same manufacturer.
The term “natural” does not necessarily mean that it is safe. Scrutinize these products as you would any other.
It’s Up to You!
All in all, vitamin and mineral supplements can be advantageous for your diet and overall health when taken as directed. While manufacturers may make it difficult for you as a consumer to choose the right supplement, you can take the initiative to do what is best for your health and wellness. By evaluating your personal needs, understanding vitamin composition, and considering scientific support for products, you will be prepared to make a sophisticated decision about the potential role of nutritional supplements in your life.
Harvard School of Public Health. Vitamins: Nutrition Source. Retrieved on November 18, 2005 from http://www.hsph.harvard.edu/nutritionsource/vitamins.html.