Dr. Deb

Every morning I make 6 neat little piles of vitamins for my family. A multivitamin with calcium, omega 3’s and CoQ10 for each of us. A new study showed that supplements increased death rates in older women.  With over 50% of American taking supplements like we do, does this mean we should we stop? I’ll explain.

Does this new study show that we should stop taking vitamins?

This study was very limited in that only white women with an average age of 62 recalling what vitamins they were taking were studied. The study did not a have  “cause and effect’” design. They did look at 40,000 women, ages 55-69, over 19 years and found a 2.4% increase in death in those taking multivitamins. The most significant increase was seen in those taking iron with a 3.9% increase risk of death. What we don’t know is if those taking these supplements had underlying medical problems that may have influenced taking supplements. Only Calcium showed a decrease risk of death by 3.8%.

Dr. Deb’s Tips in Taking Supplements

1. Never take Iron supplements unless you are Anemic

Extra iron intake has been linked to heart disease, liver disease, diabetes and most recently Parkinson’s disease.

As little as 200mg of iron can cause poisoning in children.

Hemochromotosis is an iron storage disease that affects 1 in 250 people of European descent. Complications from this common disease can be prevented by frequent blood donation. In medical school I tested high for iron stores without having hemochromotosis so I do give blood frequently.

Unless you have a blood test that proves you are anemic, then do not take an iron supplement.

2. Consider a Calcium Supplement

This study did show a decrease in death with calcium supplements ans most are not meeting the daily recommended dose. Teenage girls are most likely to be deficient in Calcium and would therefore benefit.  Take a supplement if you are not getting 1200 mg calcium per day with 600iu of Vitamin D.

3. Less is More

The most important thing this study shows is too much of a good thing may be bad. Don’t take extra iron unless you need it and don’t take megavitamin doses. A study published in JAMA yesterday showed that high doses of Vitamin E may actually increase prostate cancer. Vitamin D was seen as the wonder drug a few years ago but excess Vitamin D can cause problems too. Vitamins and supplement are not regulated by the FDA but can have major health consequences. What the company says is on the bottle may not be the case. Consumer reports found great disparity in what was actually in many supplements and also found many “natural” supplements” to have health risks.

4. Make half your plate fruit and vegetables

The food pyramid was recently replaced with the food plate as study after study has shown the most health benefit is found in a diet rich in vegetables and fruits which are still lacking in the American diet as only 3% of Americans are following the food plate. This one simple rule may be the most beneficial to your health. The old adage an apple a day keeps the doctor away has more and more data to back it up with apples showing a decrease in cancer, diabetes and asthma while helping with weight loss. You can track your nutrition on this link.

5. Talk to your Doctor

Many patients neglect to tell their doctor what supplement they are taking but it is critical as supplements may interfere with other medications. Supplements are drugs with consequences both good and bad and need to be discussed with your health professional.

This study will not change my supplement routine yet but does reinforce that no supplement can replace proper nutrition.

Last week a parent told me that her son knew me as not just Dr. Deb, but the Diarrhea Doctor. No surprise to me because I taught his class how they get diarrhea and that is something they won’t soon forget.  I usually give a germ talk to first graders at the start of cold season.  We discuss germs and how to fight infection, but they always remember one point in particular. You see, I ask them, “Have you ever had diarrhea?” When most raise their hands I tell them, “Well, that means that you have probably eaten someone else’s poop!” Sure it may be a crude way to explain oral-fecal contamination, but it sure gets them washing their hands!

We are in an Indian summer now but colds and infections abound so here are:
Dr. Deb’s Tips on how NOT to get Sick!

1. Wash your Hands in Zones

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Vitamins make me sick. I really don’t like the way they hurt my stomach, burp up later and certainly the color and smell in the bathroom. So the question is do I really need to take them and if I do, which ones?

I do take daily vitamins and give them to my kids even if there is not overwhelming data to support the practice. Ideally everyone should get all their nutrition from a diet rich in fruits, vegetable, fiber and lean protein. We do better than most in getting the fruits, vegetables and fish down but there are still too many drive through dinners in our life.  There is also enough evidence to the benefit of certain supplements that makes me think it worthwhile.

You can spend a fortune on vitamins but my motto is to take the simplest formulation that you are most likely to stick with. If you can’t afford it, tolerate it or fit it into your life then find something else that works. Vitamins sitting on the shelf are certainly of no benefit.

Here are Dr Deb’s recommendations for supplements

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Most of us have received an email or seen an advertisement endorsing the Dr Oz or Oprah diet using acai  (ah-sigh-ee) or resveratrol.  When I see their faces I so want to believe that there is a magic juice to make me thinner, younger looking and more energetic. Now if it was that easy, it would be on my shelf already. I still want to believe.

Is there such thing as an Oprah or Dr. Oz diet or secret weapon?

No, Both Dr Oz an Oprah are pursuing legal action against the companies that use their name and likeness to dupe people into ordering products that they do not specifically endorse. See Oprah

The companies seem to primarily originate in China and will often try to get your credit card so they can charge you on a monthly basis. Even if it says “free trial” and just pay for shipping. Don’t do it! It is all a scam to get your credit card and they will continue to charge your card monthly.

What about other juices sold in the United States by individuals or in stores?

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Laviza says, “Hi you mentioned baby aspirin on Dr. Oz’s feedback to his video; do you take this and why?”.

Hi Laviza!

There are many cardiovascular benefits to baby aspirin. It is unclear when to start taking it but many doctors advocate men start at age 40, especially if there is a family history of heart disease.

I am curious to know Dr. Oz’s thoughts as he is a cardiovascular surgeon and recommends discussing it with your Doctor even for women in their 40s. Click for Dr. Oz’s Supplement Advice

Recent data showed that it is beneficial for younger women (before they thought only around age 65) but the risk of GI bleeding is real so we really don’t know when to start. I thought it would be a good topic for Dr. Oz to discuss.

Click here for a pretty good overview of aspirin therapy.

Thanks for asking!
Dr. Deb
www.drdebraines.com