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What vitamin supplements you should take, and what you can skip
Posted on: 22/Oct/2016 10:30:19 AM
And a large new study out last week suggests that despite this growing knowledge, pill-popping habits have stayed basically the same over the last decade. So here are the vitamins and supplements you should take - and the ones you should avoid.
Vitamin D is something that you must take. It helps keep your bones strong and it’s hard to get from food. Vitamin D isn’t present in most of the foods we eat, but it’s a critical ingredient that keeps our bones strong by helping us absorb calcium.
You can skip taking Vitamin C supplements. It probably won’t help you get over your cold, and you can eat citrus fruits instead. Get your Vitamin C from your food instead. Strawberries are packed with the nutrient. Similarly, you can skip multivitamin polls. Instead, opt for a balanced diet. Studies suggest that consuming them in excess can actually cause harm.
Another thing you can skip is antioxidants. An excess of these has been linked to an increased risk of certain cancers, and you can eat berries instead. Vitamins A, C, and E are antioxidants found in plentiful form in many fruits - especially berries and vegetables, and they’ve been touted for their alleged ability to protect against cancer. But studies suggest that when taken in excess, antioxidants can actually be harmful. A large, long-term study of male smokers found that those who regularly took Vitamin A were more likely to get lung cancer than those who didn’t.
Vitamin B3 pills can also be skipped. Instead, eat salmon, tuna, or beetroot instead. A large 2014 study of more than 25,000 people with heart disease found that putting people on long-acting doses of Vitamin B3 to raise their levels of good, or HDL, cholesterol didn’t reduce the incidence of heart attacks, strokes, or deaths.
Probiotics is another thing you can skip. The idea behind them is simple - support the trillions of bacteria blossoming in our gut which we know play a crucial role in regulating our health. But putting that idea into actual practice has been a bit more complicated. Instead of supplements have a bowl of yoghurt.
A supplement you must take is Zinc. Unlike Vitamin C, which studies have found likely does nothing to prevent or treat the common cold, zinc may actually be worth it. The mineral seems to interfere with the replication of rhinoviruses, the bugs that cause the common cold.
You may skip your Vitamin E supplements. An excess has been linked to an increased risk of certain cancers, and you can eat spinach instead. Dark greens like spinach are rich with this stuff.
Take your folic acid supplements if you are pregnant or if you might want to get pregnant. Folic acid is a B vitamin which our bodies use to make new cells.
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