Vitamins and health

Presented on triple J on 30 May 2018.

In the Journal of American College of Cardiology this week, an analysis of 179 randomised-controlled studies (the highest standard of medical research) found popular supplements like Vitamin C and calcium are mostly useless, unless you have a specific deficiency of that vitamin.

If you're an 18th century sailor, you may need Vitamin C to ward off scurvy, but most people living today get enough vitamins from their diet.

The study examined the benefits of vitamin and mineral supplements for prevention of heart disease, stroke and premature death.

Dr David Jenkins, the lead author of the study, said he was surprised to find so few positive effects of the most common supplements people consume.

Our review found that if you want to use multivitamins, vitamin D, calcium or vitamin C, it does no harm - but there is no apparent advantage either.

 Some less common supplements did have an effect, however. Folic acid seems to lower the risk of heart disease (a good thing), although the evidence is pretty slim, and too much folic acid may also increase the risk of cancer.

Antioxidants and niacin were found to slightly increase the risk of death (a bad thing).

Meanwhile, vitamin sales are booming. The ABS's recent survey found 29 per cent of people reported having taken at least one dietary supplement.

Market research estimates Australians spend about $1.85 billion on vitamins and dietary supplements every year.

Some may be taking the vitamins on the advice of their doctor, but many will be simply popping the pills in the belief it will make them healthier.

Contrary to popular belief, Vitamin C probably won't help you get over your cold. A 2013 review of 29 trials found it had no effect on the duration or severity of colds. In very large doses, it can increase the risk of painful kidney stones.

What this means is we may be wasting a lot of money on 'magic pills'.

Without going through the science on every individual vitamin and mineral, the best advice is to just ask your doctor if you have a deficiency.

And if you have a cold, try zinc. Studies show it helps recovery