 |
| Should I take multivitamins? |
These are thoughtful inquiries. Your nutrition, your state of health, and your personal preferences could all have an impact on the response. Some research suggests that multivitamins may not be very effective in preventing chronic illnesses like cancer, heart disease, or cognitive loss. They could, however, supply certain critical vitamins and minerals that you might not be getting enough of from diet, including folic acid for women who may get pregnant. Additionally, some people could take multivitamins for particular purposes including enhancing their immune systems, increasing their levels of energy, or maintaining the health of their eyes.
Multivitamins do have certain risks, though. Supplementing with excessive amounts of some vitamins, particularly vitamins A and E, may be dangerous and raise the risk of death. In addition, some people may experience allergic reactions or drug interactions as a result of taking multivitamins. As a result, it's crucial to follow the dose instructions and check your doctor before taking any supplements.
In general, multivitamins are not a substitute for a healthy diet that includes fruits, vegetables, whole grains, and low-fat dairy products. These foods provide not only vitamins and minerals, but also antioxidants, fiber, and phytochemicals that have beneficial effects on your health¹. If you want to take a multivitamin, choose one that meets your needs and preferences, and does not exceed the daily requirements of any nutrient.
There are some reasons why you may want to avoid taking a multivitamin, such as:
- If you eat a balanced, nutritious diet that offers adequate vitamins and minerals from food, you may not require multivitamins.
- Vitamin A, E, and beta-carotene in particular may be consumed in excess, which can be detrimental and raise the risk of death.
- Since multivitamins are poorly regulated and may contain synthetic vitamins, fillers, food colours, and other chemicals that might influence absorption and safety, you might not obtain the optimum quality or quantity of vitamins.
 |
| Why you should avoid taking a multivitamin? |
- If you eat a healthy, balanced diet that contains sufficient amounts of vitamins and minerals from food, you may not require multivitamins.
- Vitamin A, E, and beta-carotene are very dangerous and can raise your risk of death if you consume too much of them.
- Due to inadequate regulation, synthetic vitamins, fillers, food colours, and other additives that may influence absorption and safety may be present in multivitamins, which means you could not obtain the highest quality or quantity of vitamins.
Sources of Vitamins
Numerous vitamins and minerals that are vital for your health may be found in abundance in fruits and vegetables. You may obtain the following vitamins and minerals from fruits and vegetables:
Vitamin A: Helps prevent infections while maintaining the health of the skin and eyes. Vitamin A is present in a variety of fruits and vegetables, including mangoes, apricots, sweet potatoes, spinach, and carrots.
Vitamin C: Maintains healthy teeth and gums and aids in the healing of cuts and wounds. Citrus fruits, potatoes, broccoli, bell peppers, spinach, strawberries, tomatoes, and Brussels sprouts are just a few examples of fruits and vegetables that contain vitamin C.
 |
| Naturel sources of multivitamins |
Vitamin K: Promotes bone health and aids in blood clotting. Vitamin K is included in a variety of fruits and vegetables, including leafy greens, broccoli, Brussels sprouts, cabbage, and kiwis.
Helps create DNA and red blood cells. It is crucial to avoid neural tube problems in infants, especially for women who are capable of having children. Asparagus, spinach, broccoli, legumes, fortified grains and cereals, orange juice, and other fruits and vegetables all contain folate.
Potassium: Supports blood pressure and fluid balance. Fruits and vegetables including bananas, oranges, potatoes, tomatoes, squash, beans, and leafy greens all contain potassium.
Magnesium: Helps control how muscles, nerves, and blood sugar work. Magnesium is present in a variety of fruits and vegetables, including bananas, spinach, avocado, beans, nuts, and seeds.
Calcium: Aids in developing and maintaining healthy bones and teeth. Calcium is present in a variety of fruits and vegetables, including kale, broccoli, bok choy, figs, oranges, and fortified plant milks and juices.
You may obtain these and other vitamins and minerals from fruits and vegetables, to name a few. You should consume a range of sorts and colors of these foods every day to reap the greatest advantages from them. No one fruit or vegetable can provide you all you need to be healthy in terms of nutrients. Other healthy components including phytochemicals, fiber, and antioxidants that may guard against chronic illnesses are also present in fruits and vegetables.
Why vitamin pills don't work
One or more vitamins or minerals are present in vitamin tablets, which are supplements. They are frequently used to prevent or cure a variety of illnesses, including the flu, heart disease, cancer, and osteoporosis. The usefulness or safety of vitamin supplements for the majority of individuals, however, is not sufficiently supported by scientific research. Vitamin supplements may not even be helpful in some circumstances, according to several research. The following are possible causes of vitamin tablet ineffectiveness:
 |
| Why vitamin pills don't work? |
Diseases with many causes may not be prevented or treated by vitamin supplements. A complex interplay of genetic, environmental, lifestyle, and nutritional variables influences the majority of chronic illnesses, including heart disease, cancer, and diabetes. Supplementing with vitamins may not be enough to address these root causes or change these risk factors. For instance, if you have poor hygiene, stress, or a weakened immune system, taking vitamin C supplements might not be able to prevent colds or the flu.
Vitamin supplements may conflict with any therapies or drugs you are taking. Vitamin supplements may interact negatively or differently with various prescription and over-the-counter medicines, changing their efficacy. For instance, taking vitamin K supplements helps lessen warfarin's tendency to thin the blood; warfarin is a medication used to prevent blood clots. If you are on aspirin or another anti-inflammatory medication, taking vitamin E supplements might raise your risk of bleeding.
Taking vitamin supplements might not be as healthy as consuming vitamins and minerals in food. In addition to the nutrients themselves, foods that are rich in vitamins and minerals also include phytochemicals, antioxidants, and fiber, all of which have positive impacts on your health. These elements could cooperate in a way that can't be duplicated by the individual components in vitamin supplements. For instance, eating fruits and vegetables may reduce cancer risk more than supplementing with vitamin A or C.
Therefore, it is preferable to obtain your vitamins and minerals from a balanced and healthy diet that includes whole grains, legumes, nuts, seeds, lean protein, and low-fat dairy products. In addition to vitamins and minerals, these meals also offer other nutrients and health advantages not found in vitamin tablets. Before taking any vitamin supplements, check with your doctor whether you have a specific medical condition or deficit that calls for supplementing. Then, go by their recommendations for dose and duration.