Choosing a multivitamin as you get older
Because diets of older adults are often short in more than one vitamin and mineral, a multiple vitamin-mineral pill taken once a day may make more sense than single-nutrient pills. For quality, look for USP (U.S. Pharmacopeia) on the label.
• Don’t take megadoses
Look for a supplement that contains a wide variety of vitamins and minerals in the appropriate amounts, usually no more than 100 percent of the Daily Value (DV). Check the contents to make sure you’re not getting too much of any nutrient, which can be harmful. Talk with your doctor or pharmacist if you have questions.
• Check the iron content
Some studies suggest that excess iron can raise the risk of heart disease and colon cancer for women beyond menopause and for men of any age. For these people, it’s probably wise to use a pill with little or no iron — 8 milligrams (mg) or less.
• Get enough calcium
People over 50 need 1,200 mg of calcium a day, but typically consume only 700 to 800 mg a day. A multivitamin can only include about 200 mg of calcium because a larger amount would make the pill too big to swallow. See “Consider a calcium supplement,”
• Get enough vitamin D
This helps the body absorb calcium and is essential to maintain proper bone strength. Because many older adults don’t get regular exposure to sunlight and have trouble absorbing vitamin D, taking a multivitamin with 400 to 600 international units (IU) will probably help improve bone health.
• Look for vitamin B-12 (cobalamin)
Adequate levels of this vitamin may reduce your risk of anemia, cardiovascular disease and stroke. Older adults often don’t absorb this vitamin well. A multivitamin with at least 2 micrograms (mcg) may help.
Making informed decisions about herbal supplements
Because of the limited regulation of herbal supplements in the United States, be cautious about using any herb. Read reports on clinical studies about safety and effectiveness, and tell your doctor if you’re using herbal products.
Avoid using these herbs:
• Borage, coltsfoot and comfrey
Toxic chemicals called pyrrolizidine alkaloids contained in these herbs may cause liver disease, lung problems and possibly even cancer, especially with long-term use.
• Chaparral
Some cases of liver disease have been linked to the use of this herb. It’s touted as a cure for cancer and as a substance that slows aging, “cleanses” the blood and helps treat skin problems, but no evidence supports these claims.
• Ephedra (ma-huang) and some substitutes
This popular herb, once found in several weight-loss products, contains ephedrine, which can stimulate your heart and nervous system to dangerous levels, causing a heart attack, seizure, stroke or sudden death. In 2004, the FDA banned the sale of ephedra. In addition, the FDA states that some ephedra substitutes, such as bitter orange (Citrus aurantium), may present serious health risks.
• Germanium
Evidence doesn’t support claims that this herb promotes good health, fights AIDS, cancer and other illnesses, or helps treat heavy metal (mercury) toxicity. However, there have been numerous reports of kidney failure, nerve damage and even some deaths linked to this herb.
• Kava
Also called kava kava, this herb is used for anxiety and insomnia. Reports of severe liver damage linked to its use have caused several European countries to pull it off the market. The FDA has issued warnings but not banned sales. Until more is known, don’t take kava or products that contain it. If you’ve been using it, ask your doctor if you need tests to check your liver function.
• Yohimbe
Yohimbe can cause serious side effects, including tremors, anxiety, high blood pressure and rapid heart rate. Exercise caution if using these herbs and many others:
• Feverfew, garlic, ginger and ginkgo
Taken in high doses or combined with other blood thinners, such as warfarin (Coumadin), aspirin or other nonsteroidal anti-inflammatory drugs (NSAIDs), each of these herbs could increase the risk of bleeding problems.
• St. John’s wort
Used for mild to moderate depression, St. John’s wort can alter the effects of many common prescription drugs, such as warfarin, heart drugs or seizure medications.
Comments
Post a Comment