The Nutrition Action Healthletter has had two recent articles about research indicating that high blood levels of folate could increase risk of prostate and breast cancer. It is tricky – it appears that folic acid might help prevent tumors from starting, but feed them once they start.
It is too early to know if this is truly a risk – more research needs to confirm and support these theories. But they raise an interesting question. How much is too much when it comes to vitamins and minerals?
We have a tendency to think the more, the better – but it is not always so. This is especially important to keep in mind with all the fortified products available. Companies add vitamins and minerals to just about anything – even water – and make big health claims.
How does it all add up? If you take a variety of supplements, you may be getting multiple doses of some nutrients. Look at labels for duplicate nutrients.
Breads and cereals are often fortified with folic acid. Since the US began fortifying flour with folic acid in 1998, neural tube birth defects have dropped by 20 – 30%.
However, if you take a multiple vitamin you are probably getting 400 mcg – the recommended daily value. If you are eating a cereal that has been fortified with a full dose of 400 mcg and breads with fortified flour – you could easily get 800 – 1500 mcg a day.
It is not clear yet that these levels are a risk. The evidence is iffy, but it is good to know about. Keep your radar open for new information on folic acid.
Meanwhile, the Nutrition Action Healthletter recommended taking a multivitamin every other day if you eat grains that are fortified. I eat plain oats for breakfast and whole wheat bread is not fortified (being a natural, and safe, form of folic acid): so eating less fortified foods is also an option if you are concerned.
I think it is wise to think twice about buying regular food products with too many vitamins and minerals added. Personally, I’d rather take a multivitamin and know what I’m getting and how it adds up.
Find more nutrition information and my monthly newsletter on my website: http://healthyhabitscoach.com .
Eat well!
