Sorry, unless you’re anemic, there is no good research showing that B vitamins increase energy or fight fatigue. B vitamins help convert food into energy, but not the “hit the gym, run a million errands, chase your kids, and dance all night” kind of energy. It’s the kind needed to fuel natural body processes, like digestion.
There are a few cases where a blood test for B12 may be warranted, however, such as if you are 65 or older, are a heavy drinker, or take acid reflux or diabetes medication.
Also, some people swear by B vitamin shots over pills, but unless you have absorption problems, research continues to show they’re both absorbed equally well. Taking a multivitamin can help you avoid mild nutrient deficiencies like this.
“Is it true that calcium and vitamin D are overhyped as supplements?”
Absolutely! I agree, for the most part, with the Institute of Medicine, which recently updated the calcium and vitamin D guidelines. For people up to the age of 70, the Institute of Medicine recommends getting 600 IU per day of D; above age 70, it’s 800 IU per day. (I would recommend 800 to 1,000 IU per day, but it’s close enough.) I believe in
getting one vitamin D blood test every 3 to 5 years to make sure you’re not terribly low (below 10 ng/mL). The recommendation for calcium is 1,000 to 1,200 milligrams per day for most adults, and the majority of this should— and usually does—come from diet (versus a pill). Because so many foods now have calcium and vitamin D added to them, most people don’t need to take more than one calcium pill, if they need one at all.
“Is there anything super about superfood supplements?”
Whenever I read the latest, greatest news report about some exotic berry, fruit, or herb that increases longevity and boosts health, I have to laugh (and yawn). The only thing proven to increase life expectancy and quality of life consistently, apart from genetics, is a heart-healthy lifestyle (see Chapter 2). Everything else is just theory or a gimmick. I have seen acai, goji, mangosteen, maqui berry, raspberry ketones, resveratrol, and more come and go. Unless a product improves weight, blood pressure, blood glucose, or blood cholesterol, supplement manufacturers are just trying to make people believe they can outwit the body’s innate system.
The Supplement Handbook - Mark Moyad
