A Vitamin Primer

Most people see vitamins as something important they can do for themselves and their families—a positive step toward maintaining their health, says nutritionist Annette Dickinson, PhD.

Americans are deficient in antioxidant vitamins A, C, and E. Fewer than 25 percent of us consume the recommended five or more servings of fruits and vegetables daily. And research shows that these foods provide lower levels of vitamins than they did in the past, making it harder for us to get the nutrients we need. No wonder supplement use has grown steadily every decade. While the multivitamin remains the most popular, specific nutritional supplements are increasingly in the spotlight.

Carotenoids, the natural pigments found in fruits and veggies, are powerful antioxidants that offer antiaging and disease-preventive effects. Beta carotene, for example, gives fresh yellow and orange produce its color. The body converts this carotenoid into vitamin A (retinol), which is essential for healthy skin, eyes, immunity, and brain development.

Another important antioxidant, vitamin E, appears to support the immune system, cardiovascular health, and the memory as we age. Vitamin E got a bad rap recently, when one study linked negative results to the synthetic version of the supplement. Look for the more potent natural vitamin E, labeled “d” tocopherols, instead of the less expensive synthetic supplement (marked “dl”).

Since individual needs vary, it’s important to identify specific vitamins—and levels—that are right for you. People taking medications may also want to customize their daily supplement regimen.