
                         THE VIRGINIAN-PILOT
                 Copyright (c) 1994, Landmark Communications, Inc.

DATE: SUNDAY, June 12, 1994                    TAG: 9406090793 
SECTION: HAMPTON ROADS WOMAN                     PAGE: 10    EDITION: FINAL  
SOURCE: BY ELIZABETH SIMPSON 
DATELINE: 940612                                 LENGTH: Medium

VITAMIN PILLS: TAKE WITH CARE

{LEAD} FROM THE SOUND of vitamin enthusiasts, you'd think health and long life were now available in pill form. Unfortunately it's not quite as simple as that science-fiction fantasy. Some people swear by vitamins; others declare them a waste of money. Though the proper consumption of vitamins can reduce the risk of heart disease, certain cancers and other diseases, many claims of supplements are exaggerated and downright false.

The first step in deciding whether you need a vitamin supplement is to seek guidance from your physician or from a registered dietitian.

``The stock reply is anyone who follows a well-balanced diet does not need additional supplements,'' said Babs Carlson, a registered dietitian who teaches nutrition at Tidewater Community College and provides nutrition consultation at Chesapeake General Hospital.

But as someone who has scanned the food diaries of hundreds of people, Carlson also knows that the average person doesn't follow a diet that provides all the nutrients you should have every day.

``Traditionally, the four nutrients that are often low in people's diets are vitamin A and C, calcium and iron,'' Carlson said.

People who lack certain vitamins and minerals should either consider changing their diet or taking a supplement to maximize their prospects for good health.

Here are some guidelines:

First, analyze what you eat. Compare the amount of vegetables, fruits, grains, meat and dairy products you eat with the Recommended Dietary Allowance. Figure out what you're lacking. For instance, if you know you don't consume the amount of milk or other dairy products recommended, consider taking a calcium supplement.

Be wary of ``mega'' doses of vitamins and minerals, which provide more than what's recommended by dietitians, unless you're being monitored by a physician. Excessive doses of iron, for instance, can be poisonous, and large amounts of vitamin A can damage the liver.

``There are valid cases for taking large amounts of vitamin A to reduce cholesterol levels,'' Carlson said. ``But that should never be self-prescribed.''

Of particular interest to women is calcium, which can prevent osteoporosis. Mothers shouldn't forget their daughters when analyzing their calcium intake. Carlson said calcium intake is particularly important when women are in their teens, 20s and early 30s, since calcium actually adds to the density of bones during those ages. Calcium intake in the later years of women's lives prevents withdrawal of calcium from the bones.

Make sure you take the vitamin or mineral supplement in such a way that your body will best absorb it. Iron, for instance, is best absorbed when you take it with some orange juice, which has vitamin C. Calcium supplements are best taken before bedtime, with a small amount of milk or cheese. Some calcium tablets come in 1,000-milligram tablets. Carlson said it's best to split the pill into four parts and take it four times a day, rather than taking it all at once.

Don't depend on pills to make up for a lousy diet. No pill is going to make up for eating Twinkies and soda pop for lunch every day. Vitamins won't make up for a low-fiber, high-fiber at diet.

by CNB