Should I be Taking Vitamins?

Multivitamins and other supplements are not all-purpose elixirs of health: Most studies suggest they don't play a big role in preventing chronic illnesses or extending lives. One recent medical journal editorial called them a flat out waste of money for most consumers. But even the doctors who wrote that editorial, in the Annals of Internal Medicine, said there are exceptions.

What might those be? Experts differ. Below is a rundown on some of the vitamins and minerals that mainstream physicians and dietitians commonly recommend for specific groups.

Here's an important rule of thumb: Treat any supplement like a drug, which has possible benefits but also possible risks, especially if you take too much. Check with your doctor before using it, and always let health professionals know what you are taking.

Folic acid for women of childbearing age

Public health agencies, including the Centers for Disease Control and Prevention, recommend that all women capable of becoming pregnant get 400 micrograms a day of folic acid, from either supplements or fortified foods, such as breads, cereals and pastas. "The reason is that at least half the pregnancies in the United States are unplanned," and folic acid prevents some serious birth defects, including spina bifida, says Edward McCabe, medical director of the March of Dimes. A supplement is a sure way to get it, he says, but "some women feel strongly they can get it from food, and if they really monitor it, that's fine." Some breakfast cereals have the full recommended amount in each serving.

Prenatal vitamins for pregnant women

These contain at least 600 micrograms of folic acid, plus higher levels of iron than typically found in multivitamins, McCabe says. But, he says, the vitamins are not a substitute for good nutrition: "It's extremely important for pregnant women to eat a well-balanced diet."

B-12 supplements for vegans and other groups

Vitamin B-12, which is essential to nerves and blood cells, is found almost exclusively in animal foods – meat, seafood, eggs and milk. So vegans get virtually none in their diets, and some vegetarians may run short, too, if they don't take a supplement or eat fortified foods (including many breakfast cereals, soy milks and nutritional yeast). "Vegans must find a source of vitamin B-12 to be healthy," says Marion Nestle, a professor of nutrition at New York University. Though there's some B-12 in certain seaweeds, they are not a reliable source, according to the Vegan Society and the Vegetarian Resource Group, two educational groups. B-12 supplements also are commonly recommended for people who have gastrointestinal disorders or have undergone weight-loss surgery. That's because their digestive tracts may not adequately absorb the nutrient.

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