Stop wasting money on vitamin tablets! Studies have found that most vitamin tablets and mineral supplements don't help. Nor does vitamin C make colds get better faster, as legend has it. Scientists also point out that do not think that multivitamins can replace dietary balance, and vitamins should not be taken indiscriminately, taking the wrong one may cause disease or even raise the risk of death.
维生素和矿物质补充剂是许多人饮食中的主食，但有越来越多的证据表明，最受欢迎的补充剂基本上是无用的。
Vitamin and mineral supplements are a regular part of many people's daily diets, but a growing body of evidence suggests that some of the most popular vitamin supplements are actually of little use.
对2012年1月至2017年10月期间发表的数据和试验进行的一项新的系统性审查发现，许多流行的多种维生素--以及维生素C、维生素D和钙补充剂--对人们的健康没有真正的好处，没有证据表明服用它们会降低心血管疾病、心脏病发作、中风或早期死亡的风险。
A systematic review of data and trials published between January 2012 and October 2017 found no substantial health benefits from vitamin C, vitamin D, calcium supplements, and many popular multivitamins, and no evidence that taking these vitamins reduced the risk of cardiovascular disease, heart attack, stroke, or premature death.
这项研究发表在《美国心脏病学院学报》上，由圣迈克尔医院和多伦多大学的研究人员领导。
The study, published in the Journal of the American College of Cardiology, was spearheaded by researchers from St. Michael's Hospital and the University of Toronto.
"我们惊讶地发现人们最常见的补充剂的积极作用如此之少，"该研究的主要作者David Jenkins博士说。
According to Dr. David Jenkins, lead author of the study, "We were surprised to find that the supplements people take most often actually have little effect."
"我们的审查发现，如果你想使用多种维生素、维生素D、钙或维生素C，它没有坏处--但也没有明显的优势。"
"Our review found that if you want to take a multivitamin, vitamin D, calcium tablets or vitamin C, it's not harmful to your body, but there's no significant benefit either."
然而，也有一些明显有利的补充剂。研究发现，叶酸和含叶酸的B族维生素可能降低心血管疾病和中风的风险。
However, research has also identified several supplements that are clearly beneficial to the body. Folic acid and B complex vitamins containing folic acid may reduce the risk of cardiovascular disease and stroke.
同时，烟酸（维生素B3的一种形式）和抗氧化剂与任何原因导致的死亡风险较高有关，尽管增幅非常小。
In addition, niacin (vitamin B3) and antioxidants contribute to an elevated risk of death, although only slightly.
研究人员说，这些较高的风险可能与烟酸对血糖水平的不利影响有关，或者当大剂量服用时，抗氧化剂可能是有害的。
Researchers say this may be related to the negative effects of niacin on blood sugar levels. The study noted that taking large amounts of antioxidants can be harmful to the body.
另外，这可能与人们有时认为服用维生素可以替代健康、平衡的饮食有关。
On the other hand, the lack of benefit from taking vitamins is also related to the misconception that some people believe that taking vitamins can replace a healthy and balanced diet.
"这些发现表明，人们应该意识到他们正在服用的补充剂，并确保它们适用于他们的医疗保健提供者所建议的特定维生素或矿物质缺乏症，"詹金斯说。
Jenkins said, "The results of the study suggest that people should be aware of the supplements they are taking, follow medical advice and make sure they are replenishing a vitamin or mineral that they are deficient in."
该小组审查的维生素有A、B1、B2、B3（烟酸）、B6、B9（叶酸）、C、D和E，以及胡萝卜素、钙、铁、锌、镁和硒。
The research team studied vitamin A, vitamin B1, vitamin B2, vitamin B3 (niacin), vitamin B6, vitamin B9 (folic acid), vitamin C, vitamin D and vitamin E, as well as carotenoids, calcium, iron, zinc, magnesium and selenium.
研究发现，一些维生素比其他维生素更有用。例如，锌与缩短感冒的影响有关--尽管人们这么认为，但维生素C并没有这种作用。
Studies have found that some vitamins are more useful than others. For example, zinc shortens the cold and flu cycle, while vitamin C does not, even though it has been assumed that vitamin C makes colds get better faster.
维生素D也很难从食物中获得，所以如果你缺乏，补充剂也可能是有效的。
Vitamin D is difficult to obtain from food, so if you are deficient in vitamin D, then taking supplements will be more effective.
"詹金斯说："在没有重大积极数据的情况下--除了叶酸可能减少中风和心脏病的风险外--依靠健康的饮食来获取维生素和矿物质是最有益的。
Jenkins said, "Other than folic acid, which may reduce the risk of stroke and heart disease, there is not enough data to suggest that taking supplements is beneficial, so it's best to get the vitamins and minerals you need from a healthy diet."
"到目前为止，没有任何关于保健品的研究向我们展示了比健康的少加工的植物性食物，包括蔬菜、水果和坚果更好的东西。"
"To date, no study on supplements has shown any drug to be better than the intake of healthy, lightly processed plant foods, including vegetables, fruits and nuts."
According to China Daily
Translated & Edited by Dany
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