The Vitamin Myth And The Reality: Many Supplements Actually Seem To Kill You Faster
I take some vitamins -- first, there's 5,000 iu of D, based on having my levels tested. (For the record, it's better to just go outside.)
And then there's magnesium, which we don't seem to get enough of in our diet, and then there's vitamin K, to help keep calcium in the right places -- bones -- and out of the wrong ones (arteries). And I take a coconut oil capsule once or twice a day when I don't feel like drinking or have time to make a coconut oil tea (brain food that substitutes for coffee at night in terms of energy and mental clarity).
But a sweet young researcher friend told me at a conference recently that he's taking loads of supplements and I was very worried about him. There's a terrific article in The Atlantic, an excerpt from Dr. Paul Offit's book, Do You Believe in Magic?: The Sense and Nonsense of Alternative Medicine
Offit explains, based on solid studies, how wrong Linus Pauling was about megadoses of various vitamins. Here's a bit from the end of the piece:
In 2007, researchers from the National Cancer Institute examined 11,000 men who did or didn't take multivitamins. Those who took multivitamins were twice as likely to die from advanced prostate cancer.In 2008, a review of all existing studies involving more than 230,000 people who did or did not receive supplemental antioxidants found that vitamins increased the risk of cancer and heart disease.
On October 10, 2011, researchers from the University of Minnesota evaluated 39,000 older women and found that those who took supplemental multivitamins, magnesium, zinc, copper, and iron died at rates higher than those who didn't. They concluded, "Based on existing evidence, we see little justification for the general and widespread use of dietary supplements."
Two days later, on October 12, researchers from the Cleveland Clinic published the results of a study of 36,000 men who took vitamin E, selenium, both, or neither. They found that those receiving vitamin E had a 17 percent greater risk of prostate cancer. In response to the study, Steven Nissen, chairman of cardiology at the Cleveland Clinic, said, "The concept of multivitamins was sold to Americans by an eager nutraceutical industry to generate profits. There was never any scientific data supporting their usage." On October 25, a headline in the Wall Street Journal asked, "Is This the End of Popping Vitamins?" Studies haven't hurt sales. In 2010, the vitamin industry grossed $28 billion, up 4.4 percent from the year before. "The thing to do with [these reports] is just ride them out," said Joseph Fortunato, chief executive of General Nutrition Centers. "We see no impact on our business."
How could this be? Given that free radicals clearly damage cells -- and given that people who eat diets rich in substances that neutralize free radicals are healthier -- why did studies of supplemental antioxidants show they were harmful? The most likely explanation is that free radicals aren't as evil as advertised. Although it's clear that free radicals can damage DNA and disrupt cell membranes, that's not always a bad thing. People need free radicals to kill bacteria and eliminate new cancer cells. But when people take large doses of antioxidants, the balance between free radical production and destruction might tip too much in one direction, causing an unnatural state in which the immune system is less able to kill harmful invaders. Researchers have called this "the antioxidant paradox." Whatever the reason, the data are clear: high doses of vitamins and supplements increase the risk of heart disease and cancer; for this reason, not a single national or international organization responsible for the public's health recommends them.
In May 1980, during an interview at Oregon State University, Linus Pauling was asked, "Does vitamin C have any side effects on long-term use of, let's say, gram quantities?" Pauling's answer was quick and decisive. "No," he replied.
Seven months later, his wife was dead of stomach cancer. In 1994, Linus Pauling died of prostate cancer.
Guess I'm going to stop taking my multi-vitamins. Meh. Those things are too expensive anyway.
Thanks for posting this. The Atlantic article is excellent.
mark n. at July 28, 2013 7:52 AM
I didn't find this very useful at all. It's too vague. Which ones are harmful in supplements, and which ones are useful?
And for that matter, what about those that are considered useful, but not considered an essential part of the diet, such as glucosamine or oligomeric proanthocyanidin (grapeseed extract)?
Patrick at July 28, 2013 8:42 AM
Amy Alkon
https://www.advicegoddess.com/archives/2013/07/the-vitamin-myt.html#comment-3822821">comment from PatrickPatrick, it's just a book excerpt -- not a four-volume set. There are a number of examples in there. Perhaps you didn't read the whole piece at the link?
Amy Alkon
at July 28, 2013 9:34 AM
Amy Alkon
https://www.advicegoddess.com/archives/2013/07/the-vitamin-myt.html#comment-3822824">comment from Amy AlkonAnd thanks, mark n. I'm going to try to get Offit on my radio show. I'll be doing live shows again starting tonight, thanks to having turned in my book and gotten back from the ev psych conference.
Amy Alkon
at July 28, 2013 9:35 AM
Thanks Amy. Just dropped the book on my Kindle. You seem to have a knack of pointing out issues that are of concern.
I asked my doctor why I hadn't been sick in years - cold, flu and the like - he said it was because, living where I do, I have little human contact. Less likely to come in contact with the causes.
Dave B at July 28, 2013 12:47 PM
Amy Alkon
https://www.advicegoddess.com/archives/2013/07/the-vitamin-myt.html#comment-3823021">comment from Dave BThanks, Dave B.
And yes, less contact means less contact with the causes of illness.
I worked absolutely insane hours and was under incredible stress these past few months, but saw no one, and I think that's why I never got sick. Also, a ketogenic (low-carb) diet, plus coconut oil may be protective.
Amy Alkon
at July 28, 2013 1:53 PM
Linus Pauling died at age 93, whose to say vitamin C didn't help him live to that age and stave off the cancer longer?
He was also born in 1901, before cars, cell phones and god knows what pesticides and toxins that are residual from the growth of the corporate industrial age, which he experienced from beginning to end in his life time. PLUS he was a chemist by trade. Before he got a nobel prize I am sure he did the typical crap jobs everyone does while they work their way up in their field. I wonder what he exposed to?
I have never been a smoker but everyone else was when I was growing up and into adulthood. Remember that?
We can keep ourselves as healthy as we can but outside environmental factors beyond taking a supplement could be factors to consider. It maybe coincidence. How clean is Cleveland's air? What are the cancer incidences in non supplement takers?
http://www.odh.ohio.gov/~/media/ODH/ASSETS/Files/opi/cancer%20incidence%20surveillance%20system%20ociss/ohiocancerfactsandfigures2010.ashx
Great thought provoking article. I just need more info. I feel better when I take certain supplements.
Wanda at July 28, 2013 3:53 PM
The problem with supplements is that our doctors are not running the tests to tell a person what they are deficient in, and we are merely guessing.
Cat at July 28, 2013 4:32 PM
"I feel better when I take certain supplements. "
So do people who take placebos. Got anything real?
Radwaste at July 28, 2013 4:43 PM
"I feel better when I take certain supplements." "So do people who take placebos. Got anything real?"
I'd have to think in terms of suplements, this IS actually important. remembering the the science of medicine is stats mostly, applying to the individual causes issues. Which is what get's us into the bullshit diets to begin with. IF what you take makes a difference, then it does for you only.
sad to say that what is "Approved of" at one point becomes horrible at another. That sword cuts both ways, though.
swissarmyd at July 28, 2013 8:57 PM
I go to a sports medicine doctor who is also a gp. He has some expertise in the endocrine system, and has put me on a few selected things geared to make my Thyroid work better.
My father in law would take handfuls of all kinds of vitamin supplements. He came down with agressive prostate cancer in his early 60s and died of a secondary cancer caused by the radiation used to treat his prostate cancer.
Isab at July 28, 2013 9:03 PM
Just a thought, but I am wondering what these people's diets look like?
Maybe they think they will take extra supplements to offset the fact that they choose to eat a really shitty diet all their lives.
Feebie at July 29, 2013 10:25 AM
Just a thought, but I am wondering what these people's diets look like?
Maybe they think they will take extra supplements to offset the fact that they choose to eat a really shitty diet all their lives.
Posted by: Feebie at July 29, 2013 10:25 AM
Yep
Isab at July 29, 2013 2:49 PM
I know that vitamins A and D are not water-soluable and it is possible to be poisoned by them slowly over time if you take an excessive amount. Vitamin C is water-soluable, so the kidneys simply excrete any excess, but if the kidneys are excreting it, than that amount is going to waste. Vitamin E is present in most common foods so few people need supplemental amounts.
Cousin Dave at July 31, 2013 8:44 AM
That article is one of the biggest loads of crap I've seen in awhile. Generally speaking the only people who know less about nutrition than dieticians are doctors. And don't get me started on the "design" of some of these "studies". It's always struck me as funny how we spend so much on determining how to meet optimal nutritional requirements for farm animals and pets while the medical establishment tells us humans that we get everything we need from our diets, no supplements necessary. Just remember that the author of the book likely thinks low carb is quackery.
Nolo Contendere at August 1, 2013 7:58 PM
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