Doctors field question about necessity of supplements

Drs. Oz and Roizen
Drs. Oz and Roizen

Q: There's a lot of talk about how vitamin supplements are unnecessary or even harmful. Do you still think I should be taking a daily multivitamin? I'm 57 and in good health. -- Harold F., Raleigh, North Carolina

A: We bet you've been hearing the fallout from a recent book called "Vitamania." Headlines have declared that it proves we're overdosed on supplements. But if you read what the author, Catherine Price, is saying, you'll see the real headline: that our food supply and eating habits make most North Americans undernourished, even as they're overfed! More than 90 percent of Americans (according to several studies, including the National Health and Nutrition Examination Survey) don't get even 80 percent of the recommended daily value for one or more essential nutrients.

Price says (and we agree) that ideally, poor nutrition should be corrected by eating more nutrient-packed foods. And we don't want to become a nation of supplement takers in order to let the highly profitable producers of lousy food get away with being nutritionally bankrupt. But until Taco Bell, McDonalds, Nestle, General Mills and others change the way they make their food and our farmland is managed more responsibly, we all NEED nutritional supplements. Even conscientious eaters struggle to get enough nutrients: The protein in wheat and barley has plummeted 30 percent to 50 percent since 1938, and calcium, phosphorus, iron, riboflavin and ascorbic acid are far less present in today's crops than they used to be.

So if you're 35 or older, take half a multivitamin in the morning and half at dinnertime. Get your vitamin D level checked; take a supplement if needed. And take an algal-oil omega-3 supplement (900 milligrams a day) to reduce inflammation and improve brain and eye health.

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Q: My city has put bicycle lanes all through downtown, but I wonder if riding on them is more dangerous than it is healthy. What's your take on urban cycling? -- Sandy M., Indianapolis

A: Bravo for your hometown! We all need to start to think about active commuting as a doable option. The average American spends almost an hour a day getting to and from work. How much more healthy if that hour a day could be on a bike!

There have been a whole series of studies recently that show how everyone benefits from urban bike lanes. By commuting on your bike, you reduce your carbon footprint, maintain a healthier weight and improve your cardio fitness. And you roll back your RealAge bigtime. A British study looked at 125 amateur, "non-elite," but very active cyclists ages 55 to 79 (84 men, 41 women). After extensive cognitive and physical testing they reported that -- THIS IS AMAZING -- it was not possible "to physiologically ... identify the [calendar] age of a given individual." The older cyclists' memory, reflexes, muscle mass, bone density, strength, balance and metabolic health simply didn't provide a clue to what year they were born. The other reason your question is a good one, Sandy, is because even though 800 people a year are killed while riding, most fatalities occur in urban areas, but NOT in designated bike lanes. That's why it was smart for your city to add those lanes. So if you enjoy cycling, go for it, and remember:

  1. Always use a helmet and protective eyewear. You can spot less-intelligent or inexperienced bicyclists, because they ride without them.

  2. Wear bright, high-viz, reflective clothing.

  3. Use a bell, as well as front and back lights.

  4. Know your hand signals; obey traffic rules; and don't take risks.

  5. If you bike with a friend, ride single file except to pass.

  6. When you pass another rider or a pedestrian say, "On your left."

  7. Never, ever wear headphones. If you can't hear, you can't be aware.

(Mehmet Oz, M.D. is host of "The Dr. Oz Show," and Mike Roizen, M.D. is Chief Wellness Officer and Chair of Wellness Institute at Cleveland Clinic. Email your health and wellness questions to Dr. Oz and Dr. Roizen at [email protected].)

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