For years, a major argument between conventional dieticians and forward-thinking health professionals and nutritionists was over the following question: Do I need to take vitamins? The antiquated American Dietetic Association maintained (still does) that the answer was no, and that you can get all you need from food. This position is patently close to insane at this point. Most Americans eat a diet that is woefully lacking in major vitamins and minerals. About 75 percent of us are magnesium deficient, for example.

Even if we are getting enough of the basic vitamins to prevent nutritional deficiency diseases like scurvy and beriberi, are you really willing to be satisfied with the nutritional equivalent of “minimum wage”? I don’t think so. So listen up: To get meaningful, protective or therapeutic doses of vitamins, minerals and other nutrients, you need to take supplements.

Does that mean you shouldn’t eat wonderful, whole, unprocessed food rich in vitamins, minerals and phytochemicals? Of course it doesn’t. And supplements won’t make up for a diet that comes from the drive-through line at the fast food emporium.

But why choose between eating good food and taking supplements? Do both!

Back in 2002, a comprehensive 100-page report by the Council for Responsible Nutrition reviewed more than a decade’s worth of the most scientifically significant studies measuring the health benefits of multivitamins and other basic nutritional supplements such as fish oil and the B’s. It concluded that there was, “powerful evidence about the role of nutritional supplements in both health promotion and disease prevention.”

A new study from the University of Sheffield, published in Clinical Nutrition, reports that a simple multivitamin supplement improved the mental health of older people. Blood levels of folate and B12 were significantly higher in the multivitamin group. Low amounts of both those nutrients have been linked with depression.

I realize that choosing a supplement program can be confusing and overwhelming with all the choices out there. I’ve tried to simplify the process with my new website design (under Shopping/vitamins and minerals) by putting everything into convenient categories by condition (as well as an A-Z alphabetical listing).

But if you’re just getting your feet wet, here’s my basic advice:

At the very least, take one great multivitamin and mineral supplement, plus omega-3 fish oil and some extra calcium and magnesium every day. And many people also feel better with some extra B’s. My favorite:  B-Supreme, which is also the B complex that nutritionist J.J. Virgin gave to the participants in Dr. Phil’s Weight Loss Challenge. You can find it on my website as well.

If you are OK with a few extra pills, I’d also recommend probiotics for just about everyone. And since most of us over 40 make less hydrochloric acid and therefore have some trouble fully digesting and assimilating protein, a nice digestive enzyme with each meal is a great idea.

[Ed. note: Dr. Bowden is a nationally known expert on weight loss, nutrition and health. He’s a board certified nutrition specialist with a Master’s degree in psychology. Dr. Bowden is also a life coach, motivational speaker, former personal trainer and author of the award-winning book, Living the Low Carb Life. For more information, click here.]

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