Insider has put together a chart showing which supplements are safe and which to avoid.
Doctors recommend getting nutrients through food, as taking too many supplements can cause health problems.
But studies show that some supplements can be beneficial.
You don’t need as many extras as you might think.
Healthy adults should prioritize eating a balanced diet over junk food, says the National. Top nutritionists.
Some nutritionists recommend that people consult a doctor before taking it Any Nutritional supplements because excessive use can lead to serious health problems.
Still, some extras may cost more depending on your needs.
The table below breaks down which supplements healthy adults should avoid and which may be considered in some cases. Based on interviews with registered dietitians and doctors and reviews of current research on nutritional supplements.
The advice given in this table is only valid for healthy adults. Pregnant or lactating people may need it Additional ingredientsAnd people with certain medical conditions or taking certain medications may also be more likely Vulnerable to weaknesses.
Former nutritionists He told an insider. Talk to your doctor about any side effects before taking supplements.
If you do not have a confirmed deficiency, take out the capsule and eat your vegetables
Whenever possible, it is better to get vitamins and minerals from food than from pills. Academy of Nutrition and Dietetics.
Vitamins and minerals found in food are “difficult to produce” in addition to fiber and biochemical substances. Emma Lang A national spokesperson for the Academy of Nutrition and Dietetics previously told Insider. In addition, nutritional intake was observed Prevention of chronic disease And help Weight management.
Many people may not even know that they consume their daily allowance of vitamins and minerals in everyday foods like bread, tomatoes, peppers and milk. For example, Americans spend millions every year High doses of vitamin C supplements Although 6% of Americans suffer from nutrient deficiencies and Studies Taking vitamin C supplements does not prevent colds.
Studies show the benefits of taking certain vitamins and supplements
There is still a benefit to certain vitamins and supplements.
Dermatologists Recommends. using current Retinoids, Vitamin A derivatives are known to increase skin cell turnover, improve pigmentation and plump the skin – all to improve signs of aging. Many retinoid serums are available over the counter and over the counter.
Vegans, vegetarians, and others who do not eat animal products may want to consider taking vitamin B12. Dr. A.S. Edward VillamorProfessor of Epidemiology at the University of Michigan.
The substance is mainly found in animal products, and Deficiencies in B12 It can cause serious complications such as anemia and nerve damage.
Sports nutritionists previously told Insider. Creatine Additions can It helps to build muscle. Research has not yet found serious health problems Adult melatonin overdoseAlthough it can lead to excessive growth Fatigue and mood swings.
Research suggests Zinc supplements When taken early, it may reduce the length or symptoms of the flu slightly, however Mayo Clinic It is still recommended to consult a doctor because an excessive amount of minerals can damage the nervous system.
Taking too many supplements can lead to health problems
Many doctors warn against unsupervised supplementation because taking too many supplements can harm the body.
A person in Australia He lost the ability to walk After taking 70 times the recommended amount of vitamin B6. A man in the United Kingdom went to the hospital after losing 28 pounds in three months Excessive use of vitamin D.
Iron supplements It can contain more than 100% of your daily allowance, and taking too much iron can cause irreversible damage to the liver and brain. Some additions can be connected prescription drug, Causing problems in the heart and blood clotting in the body.
A cardiologist who saw the increase Heart problems caused by herbal medicines She told Insider that she would never advise someone to take a supplement without consulting a doctor.
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