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Irregular eating habits caused by hectic college schedule can take a toll on the appetite, but a nutrition expert said she doesn't think University of Nebraska-Lincoln students are struggling to get important nutrients to their bodies.
In fact, Karen Miller, the coordinator for nutrition education at both the Campus Recreation Center and the University Health Center, recommends a consultation and a nutrition analysis before she'll suggest a student start taking a daily multivitamin.
"I don't recommend them across the board," she said.
Instead, she said she usually only recommends a multivitamin when it's clear that a student isn't going to make other dietary changes. Before turning to a daily vitamin supplement, Miller suggested students make a point to eat more fruits and dairy, which are sources of multiple essential nutrients, including calcium and vitamins A, C and D.
Brent Griffin, a senior mechanical engineering major, had been taking a multivitamin during college until he stopped before knee surgery for a torn ligament earlier this fall.
"A lot of questionnaires asked if I was taking a daily vitamin, so I just stopped taking them rather than saying yes," he said.
Since then, he said he's noticed that he feels healthier without the regimen because he's noticed the positive effects of a good diet.
That would come as no surprise to Miller, who said most people get plenty of nutrients from the foods they eat.
"It's about making choices," she said. "You can eat as healthily and wholesomely as you want."
Miller also said Griffin didn't need to discontinue his vitamin use ahead of his knee surgery because a straightforward multivitamin with 100 percent or less of each nutrient's recommended daily value shouldn't interact negatively with anything given during surgery.
She did note, however, that specialized vitamin supplements, which can contain weight loss aides or other non-nutritional additives, can cause negative interactions with other treatments, but she said college students shouldn't usually be taking these anyway.
Instead, students who decide to start taking a multivitamin should reach for one that just complements their current diet with recommended amounts of each nutrient.
"Supplement means 'add to,'" she said, "not 'instead of."
Thirteen vitamins and minerals are essential to the body, according to the Food and Drug Administration's Web site. Centrum, a popular daily multivitamin, contains 21 different kinds. Information found at Web sites for the Vitamins and Nutrition Center and the Office of Dietary Supplements provides a look at what the vitamins and minerals are, what they do, where they're naturally found and how much of each a healthy adult needs.
Vitamin A
What it does: Vitamin A is essential for growth, bone development, vision, reproduction and brain development, and it can also ease the symptoms of anemia, cystic fibrosis, measles, leukoplakia (a mouth condition) and some childhood diseases.
Where it's found: Carrots, green leafy vegetables, dairy and liver
Daily amount: 900 micrograms for men, 700 mcg for women
Vitamin B1 (thiamine)
What it does: Thiamine helps the body transfer energy between cells; break down fats, proteins and carbohydrates; and keep nerve cells functioning normally. It has also been used to treat anemia, Alzheimer's, canker sores, hepatitis and lower-back pain.
Where it's found: Beans, whole grains and rice
Daily amount: The exact amount isn't certain, but studies have shown healthy adults consume 9 milligrams daily.
Vitamin B2 (riboflavin)
What it does: Riboflavin helps break down fats and amino acids and converts carbohydrates to energy.
Where it's found: Meat, dairy products and fortified grains
Daily amount: About 1.2 mg
Vitamin B3 (niacin)
What it does: Niacin helps create enzymes for metabolic cell activity by synthesizing hormones, repairing genetic material and maintaining the nervous system.
Where it's found: Meat, fish and whole grains
Daily amount: 15 mg
Vitamin B5 (pantothenic acid)
What it does: Pantothenic acid helps break down carbohydrates, proteins and fats. It's also used in increased amounts to treat cholesterol.
Where it's found: Eggs, nuts and whole-wheat products
Daily amount: 5 to 10 mg
Vitamin B6
What it does: Vitamin B6 helps the body break down fats, proteins and carbohydrates and helps convert tryptophan to niacin.
Where it's found: Baked potatoes with the skin, banana, garbanzo beans, chicken
Daily amount: About 1.5 mg
Vitamin B9 (folic acid or folate)
What it does: Folic acid is a coenzyme the body uses to create DNA. Therefore, it's essential in the reproduction of all body cells.
Where it's found: Liver, beans and dark-green vegetables
Daily amount: 400 mcg
Vitamin B12
What it does: Like folic acid, Vitamin B12 is an enzyme in DNA and is used in cell reproduction, as well as in the breakdown of fats, proteins and carbohydrates.
Where it's found: Shellfish, fish, meats and yogurt
Daily amount: 2.4 mcg
Vitamin C
What it does: Vitamin C is most commonly known for its role in maintaining the immune system, but it's also used in tissue repair and for breaking down other essential nutrients, including folic acid and iron. Like many other vitamins, it's also active in breaking down fats, proteins and carbohydrates.
Where it's found: Citrus, strawberries, broccoli and vegetables, particularly green, leafy ones
Daily amount: 200 mg
Calcium
What it does: 99 percent of the calcium in the body is in the bones and teeth, so it's an essential mineral for bone health, but it's also used to produce energy, clot blood and keep organs functioning normally.
Where it's found: Dairy products, broccoli, dark-green vegetables and tofu
Daily amount: 1 gram
Copper
What it does: The body can't actually break down copper, but it's used in hormone production and in the production of collagen, which helps hold tissues together.
Where it's found: Meat, fish and nuts
Daily amount: 2 mg or less
Vitamin D
What it does: Also called the "sunshine vitamin," vitamin D aids with bone mineralization, skeletal development and blood cell formation.
Where it's found: The body produces it naturally when exposed to sunlight, but it can also be found in oily fish, liver, eggs and fortified milk
Daily amount: 200 IU
Vitamin E
What it does: Vitamin E protects various enzymes against damage and encourages normal development.
Where it's found: Wheat germ, nuts, seeds, whole grains and leafy greens
Daily amount: 15 mg
Vitamin H (Biotin)
What it does: Biotin helps metabolize fats, proteins and carbohydrates and regulates the release of food energy.
Where it's found: Peanuts, oatmeal, mushrooms, liver, kidney, soy and eggs
Daily amount: 30 mcg
Iodine
What it does: Iodine keeps the thyroid, or growth gland, healthy.
Where it's found: Fish, shellfish and milk
Daily amount: 150 mcg
Iron
What it does: Iron is an essential part of hemoglobin, the red part of red blood cells, and is also a part of myoglobin, which helps get extra energy to muscles when they're working harder than normal.
Where it's found: Fish, shellfish, red meat and beans
Daily amount: 8 mg for men, 18 mg for women
Vitamin K
What it does: Vitamin K helps regulate blood clotting and kidney function.
Where it's found: Dark leafy greens
Daily amount: 80 mcg for men, 65 mcg for women
Magnesium
What it does: Magnesium is one of the most widely used minerals in the body, assisting in more than 300 bodily functions.
Where it's found: Green vegetables, nuts and grains
Daily amount: 400 mg
Phosphorus
What it does: Phosphorus is one of the keys to bone mineralization and is essential to bone health.
Where it's found: Phosphorus occurs in some quantity in almost all foods, and a typical diet usually provides enough phosphorus
Daily amount: 900 mg
Selenium
What it does: Selenium can be harmful in too high a quantity, but it's important for immune health and regulating thyroid activity.
Where it's found: Brazil nuts, tuna and beef
Daily amount: 55 mcg
Zinc
What it does: Like magnesium, zinc is widely used by the body. It has also been used as an acne treatment.
Where it's found: Oysters, red meats, poultry, beans, nuts and whole grains
Daily amount: 11 mg for men, 8 mg for women
alexhaueter@dailynebraskan.com
