From the August 2004 issue of Runner's World
The Supplement Abuser
You believe that if vitamins and minerals are good for you, taking more of them is even better.
Like the Protein Pounder, the Supplement Abuser is convinced that you can't get too much of a good thing. But vitamin/mineral supplements of any kind will only improve performance in those individuals who are deficient, and few of us actually are. In fact, runners who eat lots of fortified foods such as breakfast cereals and energy bars and also supplement with vitamins and minerals are prone to overload. Mega-dosing could create a vitamin/mineral imbalance, which can lead to health problems. Too much zinc, for example, has been shown to elevate cholesterol levels, and excess storage of iron in the body can cause liver damage.
Change your ways:
Remember that they're called supplements: They should simply supplement an already healthy diet of whole foods.
If you pick the right multivitamin, you may not need any other supplements. Look for a multi with 100 to 200 percent of the Daily Value for water-soluble vitamins (the eight B vitamins and vitamin C), no more that 100 percent of the Daily Value for the fat-soluble vitamins A, D, and K, and 100 percent of the Daily Value for the trace minerals iron, zinc, copper, selenium, and manganese.
On days when you know you'll be eating lots of highly fortified foods, consider skipping your multivitamin.
