VITAMIN CRAZE: ONE A DAY KEEPS MORE THAN THE DOCTOR AWAY

When Angela LaClair takes vitamin supplements, she can tell a difference in her overall health. She feels more energetic and doesn't catch as many colds and viruses when they go around.

That's because vitamins can give the body an energy boost by providing the nutrients it was lacking.

"It's like fine-tuning an engine," said Kay Litwicki, a registered dietitian at Southeast Missouri Hospital. "They provide the grease."

Taking vitamins won't give a person any more energy, but it will improve the way the body uses nutrients.

But vitamin supplements aren't as simple as choosing A, B-1, and C anymore. Now there are supplements that can help boost memory, act as sleep aids or prevent arthritis pain.

LaClair, manager at the General Nutrition Center store in the West Park Mall, knows all about the latest vitamin studies.

"If it's been on TV, then everybody wants it," she said.

Vitamin and herbal supplements that are advertised on television or are part of a health study often become best-sellers at the store. After recent advertisements for Melatonin supplements, the store had trouble keeping the shelves stocked.

Melatonin is naturally found in the body, but the vitamin supplement acts as a sleep aid.

Other popular vitamin supplements at the store are Ginkgo Bilboa and shark cartilage. Ginkgo Bilboa is actually made from the herb of a Ginkgo tree and is commonly used to boost the memory. Shark cartilage is used to help arthritis and rheumatism pain.

The cost of these vitamin supplements range from $10 to $50, depending on the type of vitamin, brand name and size of container.

But dietitians and nutritionists warn against taking too many "new" vitamins or supplements.

"Because there are so many out on the market, it's hard for the FDA to watchdog them all," said Becky Kuykendall, a registered dietitian at St. Francis Medical Center. "We recommend that if you eat a well-balanced diet then you'll get all the essential nutrients."

Vitamins are only necessary if you aren't eating from the four basic food groups or if you are a pregnant woman, she said.

Litwicki agreed: "The average, healthy adult doesn't need it."

But taking too many can cause a toxicity in the body, particularly with fat soluble vitamins like A, D, E and K.

Most people's diets are only lacking vitamin A and C, as well as some minerals like calcium and iron.

"We lack because of a low intake of fruits and vegetables," Kuykendall said, adding that in different stages of life, like pregnancy, some extra vitamins are necessary.

Women generally need more iron in their daily diet and folic acid during pregnancy. Older adults can benefit from multivitamin supplements because their bodies don't require as many calories, which means they don't eat as much.

Children only need vitamin supplements shortly after birth or if they aren't eating a balanced diet, pediatricians say.

"If it's a question of not having a balanced diet, then I will recommend getting a multi-vitamin," said Dr. Gary Olson, a pediatrician with Cape Girardeau Physicians Associates. "Most don't need it if they are eating well."

Although vitamins can't hurt if they are taken in moderation, experts agree the best remedy is to eat a well-balanced diet.

Vitamins and minerals:

Vitamin A

Needed for healthy skin, bones, hair and good vision. It also helps keep teeth and gums in shape.

B Vitamins need water for absorption.

Vitamin B-1 or Thiamine

This vitamin turns carbohydrates into energy. Cooking vegetables and drinking alcohol and caffeine can destroy the effects of this vitamin.

Vitamin B-2 or Riboflavin

This vitamin is needed for tissue repair. It helps the body use oxygen to form healthy antibodies and red blood cells. It is important for reducing vision problems.

Vitamin B-3 or Niacin

Converts fats, proteins and carbohydrates into energy.

Vitamin B-6

Helps keep the body's potassium and sodium levels balanced.

Vitamin B-12

Helps body develop "rich" blood through red blood cells and aids the nervous system.

Vitamin C

Protects against disease and fights tissue damage as well as protecting cells. It is water soluble and is flushed away every day.

Vitamin D

Helps maintain strong bones and teeth by increased absorption of calcium. It is acquired through the sun.

Vitamin E

Promotes healthy circulation and red blood cells. It is thought to protect from environmental pollutants. Vitamin E can be depleted by chlorinated drinking water, mineral oil, alcohol, pollution and some birth control devices.

Folic Acid

Necessary for the growth and division of body cells.

Vitamin K

Essential for proper blood clotting. It is commonly found in yogurt, alfalfa, egg yolks and leafy green vegetables.

Calcium

About 99 percent of all calcium in the body is found in the bones. A lack of exercise, antibiotics, aspirin and mineral oil can leave the body short of calcium.

Iron

Used to produce red blood corpuscles and the red pigments in the muscles. Helps prevent fatigue and aids growth. Most women are lacking the proper amount of iron.

Magnesium

Converts blood sugar into energy and plays a role in calming the nerves. Brings temporary relief from indigestion.

Potassium

Helps regulate the water balance inside the body and transports nutrients in the bloodstream into cells.

Sodium

Important in helping nerves and muscles function. Too much sodium can contribute to high blood pressure.

Sulfur

Vital for healthy hair, skin and nails. Helps the liver in bile secretion.

Zinc

Important in RNA and DNA formation, converts proteins and works with calcium in bone formation.

Source: GNC Vitamin and Mineral Fact Book