Summary
Mineral supplements and vitamins can be expensive. If you take them frequently, you may feel like you have a healthier lifestyle. However, several study studies indicate that supplements are not always useful. Taking certain supplements of vitamins and minerals can be harmful rather than useful.
Vitamin and mineral supplements offer important health benefits for some people. You may recommend that you add a complement to your daily routine if you have certain medical circumstances or needs. But people who take supplements against poor eating habits as an insurance policy could increase their risk of health problems.
So, how do you understand for yourself what’s correct?
The best way is to speak with your doctor before taking nutritional supplements. If you take supplements already, ask them whether it’s a good choice to continue. In addition to increasing the risk of certain health issues, some supplements may communicate with medicines you take.
More isn’t always better
Risks
- Some trials have associated iron supplements with a greater danger of death.
- Supplements with vitamin E can increase your risk of heart failure.
- Too much vitamin A might be harmful to your bones.
If a tiny quantity is great, you might believe a bigger quantity is even better. But this formula does not always operate in vitamins and minerals.
For a period of 20 years, researchers from the Iowa Women’s Health Study have followed more than 38,000 women aged 55 and over. The results published in the Internal Medicine Trusted Source Archives show that most vitamins and mineral supplements have not been associated with a lower risk of death during the study. Slightly reduced risk of death was correlated with calcium supplements.
However, several other frequently used supplements, particularly iron, were associated with an increased danger of death.
This study does not imply you are bad for iron and other vitamins and minerals. You need iron to be healthy in your diet and body. And iron supplements are often vital for people with certain medical conditions, such as anemia. But this research suggests that taking additional iron in supplement form can cause damage for healthy people.
Other supplements of vitamins and minerals may be more harmful than healthy. Research suggests that taking vitamin E supplements can increase your risk of heart failure and premature death, according to the Mayo Clinic. The Mayo Clinic warns that it can cause nerve pain and seizures to take more than 200 milligram of vitaminB-6 daily. Recent study by the national health institutes also indicates that too much vitamin A is bad for your bones.
Talk to your doctor about the potential risks and advantages of vitamins and mineral supplements.
Supplements aren’t magic
It’s important to remember that a well-balanced diet cannot be replaced by dietary supplements. Some individuals think that the emergence of a multivitamin pill can compensate for bad eating habits. In fact, supplements of vitamins and minerals give no magic solution.
- If you suspect that you don’t get the nutrients you need, consider turning your focus from supplements to better eating. According to the Mayo Clinic,
- Whole foods rich in nutrients–such as fruits, vega and whole grains–have many advantages over nutritional supplements:
- Whole foods comprise a variety of micronutrients that can function together for more than they alone would provide.
- Many whole foods are rich in dietary fiber sources. A fiber-rich diet can reduce your risk of many circumstances of health, including constipation and heart disease.
- Many entire foods contain plant chemicals, too. These drugs can assist safeguard you from heart disease, diabetes, cancer and other health problems.
Talk to your doctor or registered dietitian for healthy eating tips.
You need additional nutrients?
Benefits
- VitaminB-12 supplements can assist older adults to get the correct quantity.
- For older adults and people with little sunlight, Vitamin D supplements can be beneficial.
- Folic acid supplements can reduce the risk of birth defects for pregnant females.
Most people can get the vitamins and minerals they need in a balanced diet that contains a range of fruits, vegetables, whole grains and lean protein sources. But some people have special needs for nutrition that cannot be met by diet alone. Your doctor may advise you to take a vitamin or mineral supplement in certain conditions.
The dietary guidelines for American people for 2015-2020 make the following recommendations:
Adults over the age of 50 should take a supplement of vitaminB-12 or add B-12-enhanced food to their diets. Many cereals and some soy products are strengthened with B-12.
The elderly, individuals with dark skin, and those who have not been exposed to much sunlight should take a vitamin D supplement or add vitamin D-enhanced foods to your diet. Vitamin D is strengthened to some dairy products, soy goods, orange juice and breakfast cereals.
Women who may get pregnant or have become pregnant already and are planning to take a folic acid supplement to their diet or add follic acid-enhancing foods. A diet rich in follic acid can help reduce the risk of certain birth defects for your unborn child.
If one of these suggestions applies to you, ask your doctor whether supplements or fortified foods should be added to your routine. If you demonstrate signs of vitamin or mineral deficiency, your physician may also suggest taking certain supplements or eating certain foods.
The Bonus Tip
Taking a dietary supplement may be useful for some individuals. There is restricted proof that the use of vitamins and mineral supplements will make you healthier if you are in excellent health. Actually, some research suggests that some supplements may be harmful.
Talk to your doctor always before you add a vitamin or mineral supplement. When you take supplements rather than eating fruit, vegetables and other foods rich in nutrients, it is high time to rethink your strategy. Remember, there’s no healthy diet replacement.