As a person with diabetes, do you wonder if your vitamin and supplement needs are different from people without diabetes? The best source of vitamins and minerals is a well balanced healthy eating plan. However, a recently published nutrition manual states that "there is probably no harm in taking a multiple vitamin-mineral supplement with doses no higher than 100% of the recommended daily allowances (RDA)."
If you choose to take a multivitamin and mineral supplement, don't consider it a replacement for healthy eating, rather think of it as part of your "health insurance." Purchase a supplement that provides 100% of the Daily Value (DV) (also called the Recommended Daily Intake [RDI]) of vitamins and minerals. Look for one that provides 100% of the DV for folic acid, B12, and Vitamin E. These are three nutrients that tend to be lacking in many people's diet.
What are antioxidants?
The most talked about antioxidants are beta carotene (a carotenoid which is a form of Vitamin A), Vitamin C, Vitamin E, and selenium. All carotenoids are produced in plants, therefore eating fruits and vegetables provides carotenoids. So, if you rely on a vitamin and mineral supplement only, you'll miss out on the vast majority of carotenoids. Also, look for alpha lipoic acid. It is a potent, natural antioxidant which works with vitamins C & E. Together, they form an “antioxidant network” which works to neutralize free radicals and bridge nutritional “gaps” often found among people with diabetes.
What do antioxidants do?
When the body's cells burn oxygen, they form free radicals. It is the free radicals that are thought to cause damage to the body's cells through what's called oxidative stress. It is oxidative stress or free radicals that scientists think play a role in the development of cancer, heart disease, cataracts, and the natural process of aging. Antioxidants seem to combat the effects of free radicals by making the free radicals neutral so they can't do their damage. Is there a link to diabetes? It is thought that high blood glucose levels can cause the production of free radicals. Therefore, antioxidants might help.
According to the American Diabetes Association more research is still needed to make a recommendation about any need for antioxidant vitamin and minerals that are different from the recommended amounts for all Americans. The ADA reinforces that the best way to get your supply of antioxidants is through an adequate supply of foods with the variety of antioxidants. However, experts suggest that there may be benefits to taking Vitamin E to decrease LDL-cholesterol.
What are good sources of antioxidants?
A daily array of fruits and vegetables. Eat at least five servings of fruits and vegetables a day. And more is better. Nine servings is optimal.
Hope S. Warshaw MMSc, RD, CDE