Long before there were commercials for prescription drugs, there were commercials for vitamins. I grew up believing that Flintstone's Chewables helped make me strong and that Centrum, Thermagram M or some generic multi-vitamin was a sensible healthy part of my daily routine. I was wrong.

Local registered dietician Lynn Da Ponte said most Bermudians get adequate vitamins and nutrients from the foods we eat. She said in the majority of cases, a multi-vitamin is unnecessary. It's like money down the toilet, for if you already have the nutrients you require, your body will simply eliminate the excess. That is, when it can. In certain instances vitamin and mineral levels can get so high as to be toxic.

According to Mrs. Da Ponte, because so much of the food we eat has been fortified with extra nutrients, we all tend to get our daily requirements. Most all bread contains vitamin D, dairy and soy products tend to be enriched with calcium and now many orange juice manufacturers add in calcium.

Having your food enriched with vitamins and minerals is better than taking a pill or capsule, said Mrs. Da Ponte. The reason is the nutrients are usually more bioavailable in food than on their own. Bioavailability is the extent to which the body is able to absorb and use the nutrient ¿ its functionality. In the case of vitamin and mineral supplements, it is especially important to look at the form of nutrient. Mrs. Da Ponte pointed out that when taking vitamin D on its own, vitamin D3 is better than vitamin D2. D3 is more bioavailable.

Chiropractor Reid Robinson, concerned at my numerous back problems, looked at my multi-vitamin and determined that I may be calcium deficient. The product contained calcium carbonate, a form of calcium the body doesn't absorb.

Natural is best may be the motto of many, but Mrs. Da Ponte said it's not always true when looking at vitamins and minerals. "Vitamin E as a natural source is D-alpha tocopherol it delivers twice the amount as synthetic vitamin E. But in the case of folic acid you get more synthetically," she said.

Another important factor when taking individual supplements is the relationship that nutrient may have with another, for example, calcium is better absorbed with magnesium, iron needs folic acid, vitamin D needs calcium.

The absorption rate of the nutrient may also be worth noting. In the case of calcium you might think it's great to take one 1,500-milligram tablet a day. The downfall of that is that your body will only absorb about 500 milligrams every four to five hours. Amounts over this will be expelled by the body. That's why it's best to take three 500-milligram tablets a day ¿ one in the morning ¿ one at lunch and one with dinner. Your absorption will be increased.

Still, Mrs. Da Ponte said it's best to expect that only a portion of the supplements we take get absorbed.

"You need to keep in mind that the form of the supplement can vary over a wide spectrum," she said. "There are regulations that say what the dose is but your body does not always absorb at that rate. Your body may not utilise all those milligrams. Judge that you will absorb 50 to 75 percent," she added. "We recommend people have consistent timing with when they take the supplement, depending on the person the response will vary. Some people say it will be better absorbed at night some are energising and are suggested to take in the morning," she said.

These intricacies are why she advises people to research fully any individual supplementation they want to follow. "And they need to read the labels carefully," she said.

While most locals do not require vitamin and mineral supplementation, Mrs. Da Ponte noted that there are some who do.

She outlined the three factors dieticians look act in addressing a vitamin deficient person. They are:

1) Dietary regimen ¿ where a person limits the variety of foods they ingest e.g. vegan (eats no meat or dairy) may find it difficult to ingest foods with vitamin D and calcium especially if not getting enough sun exposure. Supplementation of these nutrients would be appropriate.

2) Certain life stages ¿ In the elderly, gastrointestinal function may show signs of slowing nutrient absorption. We see their serum levels of B-12 dropping so we supplement B-12.

3) Medical deficiency ¿ People with food allergies and conditions like Celiac Disease where they stay off staple foods like bread that are fortified. This can lead to deficiencies in the fortifying nutrients.

Lynn Da Ponte is a registered dietician in private practice at Appletite Nutrition Services on Point Finger Road.