in an ideal world, we will eat a perfectly balanced diet every day, and get 100% of the vitamins and minerals we need from fresh and delicious home food. However, in reality, for decades, we have been taught that vitamins and minerals in the form of pills can help make up for deficiencies in the typical American diet, or provide health and energy, while food alone cannot. However, in recent years, many scientists have changed their tune because one study after another shows that there is no evidence that most popular supplements have any real health benefits.
however, this did not stop the industry from booming. According to a 2016 study in the American Medical Journal, Americans spend more than $30 billion a year on supplements, and more than half of adults have taken them in the past 30 days. Many of them often take more than one, and some even go to extremes: famous chef Giada middot; De middot; Laurentius recently said that, according to the acupuncturist’s advice, she took & quot; 20 pills & quot& mdash;& mdash; 10 in the morning and 10 in the evening.
but are these supplements really good for you? More importantly, is it possible to take too many vitamins? We raised these questions with health and nutrition experts and studied the latest research results in depth. That’s what we learned.
The latest science on supplements
scientists know that people who eat a lot of foods rich in vitamins and minerals tend to live longer and healthier. However, when these nutrients are provided in the form of pills, it is not clear whether they have the same effect. For example, a major 2015 study found that taking dietary supplements did not seem to reduce the risk of cancer.
some studies, including one published last month in the Journal of the American College of Cardiology, also found no significant effect of regular supplements on heart health or early death risk.
“ We found a surprising neutral effect; Lead author David Jenkins, MD, Professor of medicine and nutrition science, University of Toronto, toldhardt& ldquo; In other words, it doesn’t seem to work& rdquo; Their findings apply to multivitamins as well as vitamin C, vitamin D and calcium supplements that have been touted as heart health in the past.
based on these and other studies, most experts now say that dietary supplements are not all they have ever been made. Dr Beth Kitchin, assistant professor of nutrition research at the University of Alabama in Birmingham, said: & lt; For the average healthy person, you may not need a multivitamin, multimineral supplement& rdquo;& ldquo; And you don’t need a lot of extra stuff& rdquo;
However, Kitchin does believe that multivitamins can help make up for some deficiencies in a person’s diet, especially if they avoid certain food groups, Such as meat or dairy products. She also recommends calcium and vitamin D supplements for patients at risk of osteoporosis; But I always look at their diet first, and then I give them a prescription; She said.
she took multivitamins every day, but in fact she only took half a dose (one tablet instead of two). She said: & lt; I like to give myself a little extra insurance, but don’t overdo it& rdquo;
she told her patients that if they choose to take multivitamins, they need to find a nutrient with a daily value of no more than 100% and not spend a lot of money. She said: & lt; There’s no hard evidence that it can help you, but as long as you keep a reasonable dose, it won’t hurt you& rdquo;
Dr. Jenkins agreed that moderate use of most vitamin and mineral supplements would not cause harm. He also stressed that his recent research only focused on cardiovascular problems and early death, and that supplements may still have benefits in other areas.
he said: & lt; We didn’t study overall health, or whether people have beautiful hair or skin, or whether your bones are strong& rdquo;& ldquo; I won’t say some supplements are not good for you& rdquo;
You must eat too much,
, but just because proper supplements are safe doesn’t mean more is better. Kitchin said that combining multiple supplements or taking drugs higher than the recommended dose increases the risk of actual harm. In addition, due to the lax supervision of the industry, it is impossible to really guarantee that the ingredients and doses on the label are accurate.
for example, taking high doses of vitamin C can cause stomach cramps and diarrhea. High doses of vitamin A, vitamin D and other nutrients can lead to more serious long-term complications, such as liver and kidney problems, or severe hardening of blood vessels.
even if none of your supplements alone exceeds the upper limit of a certain nutrient, for example, combining multiple vitamins with additional vitamin D capsules may increase to a higher dose than recommended. Supplements can also interact, or relate to the drugs you’ve taken.
consult your doctor
it’s best to talk to your doctor about the supplements you take regularly, especially if you have health problems, dietary restrictions, or are taking any type of medication. You should also take new supplements before your doctor or pharmacist gives them to you.
when we talk about the 20 kinds of pills Giada takes every day, there are some ideas: Food Network stars elaborate on most supplements every day & quot; Transformation & quot;, But she always takes probiotics, as well as vitamin D and biotin.
it may be wise to put working probiotics (healthy bacteria) and probiotics (nutrients that feed those good bacteria) into daily life, but Kitchin says these two nutrients can also be found in food. She said: & lt; For healthy people in general, I recommend yogurt and appetizers, because we don’t have a very clear study, so it’s difficult to recommend specific supplements& rdquo;