A new study showed that adequate intake of nutrients from natural sources is associated with low mortality. If a person receives vitamins and minerals from dietary supplements, there is no positive effect.
Extra drugs - nutritional supplements
Millions of people regularly take supplements to cover the daily requirement for vitamins and minerals. However, experts note that dietary supplements for healthy people are unnecessary and not useful.
American scientists have found that the consumption of nutrients from natural sources is associated with a lower risk of mortality. However, if they come from food additives, there is no curative effect.
Scientists from Tufts University in Boston evaluated the data from the research program of the National Health and Nutrition Research (NHANES). The data obtained from 1999 to 2010 were analyzed.
As explained at the Federal Institute of Nutrition, 27,000 adults over the age of 20 provided diet information. They also reported on whether and in what quantities the supplements were taken over the past 30 days. The daily intake of vitamins and minerals from food and supplements was calculated separately.
Lower overall risk of death
According to scientists, after an average follow-up period of 6 years, 3613 people died. 945 people died from cardiovascular diseases, and 805 from cancer.
Researchers found that adequate intake of vitamin K and magnesium with food was associated with a lower overall risk of death.
People who consumed enough vitamin A, K, and zinc were less likely to die from heart disease.
However, for food additives, this ratio has not been determined.
Researchers at Tufts University have included potential factors such as smoking, physical activity, and alcohol use in the analysis. Result: dietary supplements did not affect life expectancy.
Calcium Nutrition Supplements - Hazardous Drugs
Excessive intake of calcium supplements - at least 1,000 mg per day - statistically increases the likelihood of cancer. The reasons for this are not fully understood. According to scientists, calcium from food does not pose a threat to health.
Even earlier studies have shown how dangerous calcium supplements can be. Researchers report that such dietary supplements can increase the risk of colon cancer.
A balanced and varied diet is enough
The results confirm the view that the use of nutritional supplements contributes to an increase in total nutrient intake. However, there are beneficial compounds in food that are not found in dietary supplements.
It is important to understand the role of the nutrient and its source for health outcomes. However, the results should be interpreted with caution, since purely observational studies do not prove any causal relationships.
According to scientists, it is difficult to associate individual vitamins or minerals with a risk of mortality. As the authors note in the journal Annals of Internal Medicine, complex interactions between nutrients cannot be ignored.
The potential advantages and disadvantages of supplementation are still to be explored.
Until recently, it was believed that all water-soluble vitamins are rapidly excreted in the urine. However, in the literature you can find various articles describing health complaints in case of excessive levels of vitamins.
In 2015, it turned out that a hip injury to the skater Sven Cramer was caused by an overdose of vitamin B6.
Vitamin A has a damaging effect on the fetus when used in high doses. The safe daily dose for pregnant women is 2500-3000 mcg per day.
In some cases, vitamin C, especially when consumed on an empty stomach, causes gastrointestinal upsets.
Aqueous solutions of ascorbic acid have reduced stability. People with a tendency to kidney stones should consult a doctor before taking high doses.
A balanced and varied diet is enough to meet the daily requirement for trace elements - vitamins and minerals. However, this does not apply to elderly, pregnant, breast-feeding people.
