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.
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.
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.
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.
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."
"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."
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.
In addition, niacin (vitamin B3) and antioxidants contribute to an elevated risk of death, although only slightly.
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.
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.
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."
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.
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.
Vitamin D is difficult to obtain from food, so if you are deficient in vitamin D, then taking supplements will be more effective.
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."
"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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