Consuming more supplements and vitamins do not ensure more health

The point is that this industry promotes and sells the idea that if a vitamin or mineral is vital for good health (true), taking more of that substance will be more beneficial (false). In other words, It is not true that because vitamin A, B, or C is good for you, taking more will be better.

The US federal government Preventive Medicine Task Force (USPSTF) has just published the most complete study that has been done to date to find out if vitamin and mineral supplements work. Y The answer is that there is no evidence that these products prevent heart disease or any type of cancer, and some of them can have severe side effects.

The study, conducted by the University of California, Los Angeles, reviewed all published scientific literature on the topic of use of vitamins Y supplements and its beneficial effect.

Eighty-seven studies were reviewed, of which six were chosen on beta-carotene, one on vitamin A, nine on vitamin E, nine on multivitamins, 32 on vitamin D (with or without calcium), seven on calcium, five on folic acid and two on vitamin C.

The researchers conclude that evidence is insufficient to determine the benefits of supplementation with multivitamins and mineral supplements for the prevention of cardiovascular disease or cancer.

“Investigators determine that these products can cause harm. For example, vitamin A intake can cause hip fractures.”

They determine that those products can cause harm. For example, taking vitamin A can cause hip fractures, vitamin E can cause brain hemorrhages, and vitamin C or calcium can form kidney stones.

The experts clarify that their recommendations apply to adults living in the community and that it does not apply to children, people who are pregnant or who may become pregnant, or people with chronic diseases, hospitalized or with known nutritional deficiency.

This confirms the findings of a study of March 2018, published in the Journal of the American Medical Association, and which had three conclusions.

First: there were no serious scientific studies that have proven that the use of vitamin and mineral supplements has any health benefit of a person free from a proven deficiency of any vitamin or mineral.

Second: because the healthy amount of vitamins and minerals needed by the body is negligiblepeople must obtain the daily requirements of these vital substances from food.

Third: Coinciding with the USPSTF, the use of vitamin and mineral supplements could be recommended during the first year of life, in adults with proven vitamin or mineral deficiencies, and in pregnant women.

“Don’t be fooled when they tell you that a certain supplement is the divine wonder”

Kids

The American Academy of Pediatrics recommends that exclusively breastfed babies should receive 400 micrograms. [UI] of vitamin D from birth until they start drinking another type of milk and that from four months they receive a supplement of 1 mg of iron for each kilo of weight per day, which should be continued until the baby begins to consume rich foods in iron as blood, meat and liver.

Formulas given to non-breastfed infants generally already contain vitamin D and iron. Children over one year of age who are eating well do not need vitamin or mineral supplements. Similarly, the recent trend of giving children omega-3 supplements for autism or attention deficit disorder has no scientific basis.

Pregnancy

Women planning to become pregnant and those in their first trimester should take 0.4 to 0.8 mg per day of folic acid to prevent neural tube defects (spina bifida) in the newborn. Likewise, pregnant women should also take a multivitamin pill throughout their pregnancy.

Adults

Some adults over the age of 50 may be deficient in vitamin B12 and develop pernicious anemia. Others, undergoing bariatric surgery (stomach reduction) or suffering from inflammatory bowel disease or already have osteoporosis, may need vitamin and mineral supplements.

Regarding vitamin D, there is a whole controversy and the professional associations still do not agree. While some groups recommend 600 IU per day for those under 70 and 1,000 IU for those over that age, others recommend up to 2,000 IU per day. At this time there are several long-term studies that will shed light on this topic.

With regard to calcium, because supplements have been associated with the development of kidney stones and heart disease, the current recommendation is not to take calcium pills and get the mineral from food.

Corollary

If you, kind reader, have teeth, chew well, eat breakfast, lunch and dinner daily, you do not need any type of vitamin and mineral supplements And the money you’re spending on those products could very well be spent on fruits and vegetables. Don’t be fooled when they tell you that a certain supplement is the divine wonder, in fact, the only thing they are good for, is to eliminate very expensive urine and fatten the pockets of the merchants.