by Steve Sievert

This feature is a continuation of the "Beginners Beat" column in the August 2002 issue of Runner Triathlete News. To get the full scoop on running, nutrition, and diet pick up a copy of the August issue of Runner Triathlete News.

In the August installment of Beginners Beat, we examined the nutritional needs of novice runners and learned that a few common sense alterations to the diet will allow these athletes to perform at an optimum level.

But what if they are looking for a little extra boost? Can vitamin supplements be the difference?

I have talked with and interviewed many nutrition experts over the years, and have yet to get a definitive answer when it comes to supplements.

One school of thought is that a well-balanced diet will provide you with all the vitamins and minerals you need. Supplements are simply a way to create "expensive urine."

Vitamin supplements are big business - to the tune of multimillions of dollars. So obviously, some people believe they are worth the expense. The bottom line: We are lacking solid scientific evidence of the benefit of vitamin supplements. Some studies have shown that antioxidants, such as vitamins C, E and beta carotene can have a protective effect against certain cancers and heart disease. Other studies have warned against heavy doses of C.

It boils down to an individual decision and perhaps the best way to cover all the bases is to eat the best diet you can, and add one multivitamin to it each day.

That way you get a little extra intake of vitamins without going to extremes on the body or the wallet.