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What I learned about taking matters unto myself (supplements)While some studies have associated multivitamin use with minor health benefits, Joe Leech, R.D., founder of DietsvsDisease.org points to a 2013 review of more than 25 vitamin supplement trials conducted by the U.S. Preventive Services Task Force, which concluded that vitamin supplements had no notable effect on the reduction of cancer risk. “When you consider that 80 percent of vitamin supplement users are taking them to optimize health and prevent disease, you realize what a big waste of money they are,” he said. “My take is that unless you are supplementing a deficiency or particular health condition—less than 1 in 5 of users—then multivitamins are useless.” For the majority of Americans, dietary supplements probably aren’t offering all of the health benefits they think they’re getting. Yet, for some, supplementation may be necessary. If you currently use a supplement or are thinking about starting one, these important facts can help you determine whether or not it’s worth your while. Multivitamins may help prevent cancer... “Until now, the only things proven to prevent cancer were stopping smoking and never starting,” But you shouldn’t rely on them entirely… It’s possible that a multivitamin could be helpful for someone with a less healthy lifestyle, but it’s also possible that it wouldn’t provide many benefits given the profound effect that these unhealthful choices have on overall health. Multivitamins shouldn't replace a nutritious balanced diet… “It does not appear that a multivitamin can replace a healthy diet high in fruits and vegetables.” Multivitamins don't prevent heart disease… The results showed there was no effect, which points out, weakens the commonly argued case for “taking a multivitamin ‘just in case’ to prevent heart disease.” Too many vitamins can make you sick… Some vitamins are more risky than others. if you exceed the limit for vitamin C, your body will most likely excrete the surplus. But consuming too much vitamin A, for example, may negatively affect your bone health, cause blood clotting and overstimulate your immune system. And in pregnant women it can lead to birth defects. “Many consumers are spurred to take excessive doses by overenthusiastic news stories on the potential benefits of certain vitamins and minerals,” Remember, though, that the good news from studies may eventually prove true, or it may be refuted by other studies… It’s generally safest to wait for evidence to accumulate before jumping on the supplement bandwagon. Consider the potential risks, possible benefits and costs.” And there are some risks involved… Combining supplements with prescription and or over-the-counter medications, replacing prescriptions medications with supplements and taking too much of a certain supplement (like vitamin A, D and iron) are all examples of circumstances that could lead to harmful or even life-threatening results. But in general, multivitamins are not dangerous… results from PHS II didn’t show any evidence to support that taking a multivitamin is dangerous. In fact, for many Americans it may be a good idea for preventing deficiencies. “Many Americans don’t get what they need,” If you already eat a nutritious diet, you may not need a supplement… “when people ask if they should take a multivitamin, I usually ask, 'Why do you think you need one?' They say, 'Well, I don’t eat this, I don’t eat that.' But a multivitamin is not going to replace the things missing from your diet. Whatever money you are spending on your multivitamin, it’s probably better to spend it at the farmer’s market or the grocery store on healthy foods.” What about calcium and Vitamin D... obtaining both is best done through your diet like in foods high in calcium include low-fat yogurt, cheddar cheese, nonfat milk, canned salmon (with bones), tofu made with calcium sulfate, fresh cooked kale and even calcium-fortified orange juice. Among good dietary sources of vitamin D are, cod liver oil, swordfish, salmon, tuna and vitamin D-fortified orange juice, milk and yogurt. And what's up with specialized supplements…these can be helpful in certain cases, but many times there are just “marketing gimmicks.” “Products vary widely; read the labels to make sure you get what you need while staying within safe limits,” What to look for and what to avoid…If you do decide to take a multivitamin or other dietary supplement, there are a few things you should keep an eye out for when browsing the shelves. You should consider inexpensive preparations that contain 100 percent of the Daily Value for vitamin D, vitamin B6, vitamin B12 and folic acid. “Don’t waste your money on high potency, all-natural or designer vitamins,” Be skeptical of any product labeled with health claims printed next to the phrase, “This statement has not been evaluated by the Food and Drug Administration.” Supplement manufacturers are not allowed to claim their products can prevent, treat or cure specific diseases, but they can use what says “structure-functions” that will sound impressive and promising to the average consumer. |
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