5 Vitamins That Don’t Help as a Dietary Supplement: The days when vitamin tablets have been declared an elixir of life are long gone. Rather, there are studies that consider vitamins in pill form to be risky or at best superfluous. There are exceptions. Does anyone remember Linus Pauling?
The American who died in 1994, who receive Dietary Supplement or fighter against nuclear tests, but because in his late years he believed in the omnipotence of vitamin C. High doses – he himself swallowed 18 grams every day – should prevent or cure ascorbic acid, ranging from runny nose to cancer and schizophrenia.
Nobel Laureate triggered vitamin hype Pauling, who also wrote a book about the supposed vitamin C power, sparked in the 70’s, a vitamin hype that persists, especially in the US to this day. A more or less large arsenal of health and fitness supplements is part of breakfast for many US citizens. In the meantime, numerous studies have proven that isolated vitamins, minerals and trace elements do not have as much effect on the body as foods in which micro nutrients are inherently involved.
For fruits and vegetables, healthy ballast and plant protection products are also added. With few exceptions we can do without vitamins in tablet form. Here are the five most consumed but not needed: Multivitamin tablets Everything they contain can provide a balanced diet.
A large US study of 39,000 older women showed a few years ago that the pill users had a greater risk of dying than the comparison group who swallowed no vitamin tablets. It was only in June 2018 that a meta-analysis of numerous vitamin supplementation studies has shown that they have no positive effect on cardiovascular disease.
Cell Protection Vitamins
Cell Protection Vitamins A, C, E The trio forms the most important antioxidants, also called cell protection vitamins. As radical scavengers, the vitamins fulfill an important task in the organism. Because free radicals are partly responsible for aging processes and the development of diseases. Fruit, vegetables and (good) oil supply the cell protection vitamins actually in sufficient quantity.
However, as a dietary supplement, especially in high doses, the vitamins get bad grades: Specifically, a long-term study increasingly found lung cancer in smokers who took vitamin A or the beta-carotene precursor . In addition, it is known today that even a daily slight overdose of the fat-soluble vitamin A can damage the liver and the bones. Vitamin C can not protect against diseases – not even from a cold.
The positive influence on the immune system has been tried over and over again in recent decades. In contrast, it has been shown that high daily doses can lead to kidney stones. For vitamin E , the previously suspected cancer protection could not be proven. Rather, a study of 36,000 male participants has shown an increased risk of prostate cancer when swallowing these vitamin E capsules. With permanently high dosage it can come to disturbances of the digestion, muscle strength or the blood coagulation.
Vitamin B3 For a long time niacin (nicotinic acid) had a reputation of protecting the heart and brain. Again, a large study of 25,000 cardiac patients showed that long-term use did not lead to fewer heart attacks or strokes. However, compared to the placebo group, B3 users developed liver problems and internal bleeding more frequently.
Three useful vitamins as a nutritional supplement As a dietary supplement to recommend, however, the following three micronutrients: Vitamin D The “sun vitamin” is important for bone health, because it promotes the storage of calcium. But it is hardly found in food. The body can make vitamin D even in the skin if it gets enough sunlight.
Ten minutes are enough for that every day, even when the sky is overcast. No problem in light summer clothing, but on cold winter days it gets tight with the vitamin D supply. Especially since many doctors consider a high daily dose to be useful.
Folic acid Folate is the only vitamin in which the supply in Germany through the diet is rather insufficient. As a “baby vitamin”, it is especially important for pregnant women and women who want to get pregnant. Folic acid is one of the B vitamins and is essential for blood formation, cell division, and generally all growth processes.
Folic acid deficiency can have dramatic consequences for the unborn child: Malformations especially on the spine and spinal cord, the so-called neural tube defect. Although folic acid is in significant quantities in germs, green vegetables and legumes – this rarely covers the average daily.