Nourish Your Body

Surprising Vitamin Sappers
Article By: Camille Noe Pagán


When it comes to nutrients, are you unknowingly shortchanging your system?

You take your daily multivitamin, load up on dairy and eat a variety of fresh fruits and vegetables, so you must be getting enough vitamins and minerals. Right? Not necessarily! The truth is, many people sap their systems of key nutrients without even realizing it.

"Poor lifestyle choices, certain medications and even some beverages can interfere with your body's ability to absorb vitamin C, calcium and other essential nutrients," says Cindy Moore, RD, director of nutrition therapy at the Cleveland Clinic Foundation in Ohio. "That can set you up for vitamin deficiencies and the conditions that often accompany them, such as fatigue, depression and osteoporosis."
Fortunately, if you know what to watch out for, you can lower your risk of health problems. Here are five vitamin sappers to be aware of:

Alcohol
One single glass of wine won't leave your body nutrient-starved, but repeated, excessive alcohol use can. Drinking in excess can lead to deficiency in B vitamins, specifically thiamine, due to malnutrition. "Protect yourself by eating a balanced diet, but don't up your intake of supplements containing these vitamins," advises Moore. "Instead, keep your drinking to a minimum, and no more than one alcoholic beverage a day for women and two for men."

Nonsteroidal anti-inflammatory drugs such as aspirin and naproxen
These medications decrease your liver's ability to produce bile, making it difficult for your body to absorb vitamins A, D and E, says pharmacist Mark Mandel, R.Ph., co-owner of Mark Drugs in Roselle, Illinois. "If your doctor has prescribed these drugs, talk to her as well as your pharmacist about how to prevent a vitamin deficiency," suggests Mandel. "Each person's needs differ depending on their health history and current condition."

Cigarettes
"Studies show that smokers need four times as much vitamin C as nonsmokers do, because their bodies use it in excess to detoxify," says Moore. Lower your risk of skin conditions related to a lack of vitamin C, not to mention lung and other cancers, by kicking the habit.

Black tea
Several studies have found that drinking black tea with a meal can inhibit the absorption of iron from non-animal sources, like beans, spinach and tofu. The good news is researchers from King's College in the UK determined that people who don't have a preexisting risk of iron deficiency can safely drink it without lowering their iron levels beyond normal. If you do have an iron deficiency, the study authors advice drinking black tea between meals, at least one hour after eating. Calcium and phytates (found in whole grains) can also impair absorption, but vitamin C helps absorption.

Antibiotics
While these drugs can be good for curing certain infections, they can also destroy healthy bacteria in your stomach, says Mandel. "Again, it's important to talk to your physician about how to protect yourself. She may suggest probiotic supplements to encourage the growth of good bacteria."


And remember: To avoid future health problems and negative drug interactions, always inform your pharmacist and physician about every single vitamin and supplement you take before starting a new medication or changing your diet.

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