Replacing Vitamin Supplements with Food
Many people often associate taking vitamin supplements with good health and longevity. However, a study in the Journal of the American College of Cardiology breaks this association, by presenting results from a research conducted at St. Michael’s Hospital and the University of Toronto from January 2012 to October 2017. During these five years, researchers reviewed trials from studies on the effects of vitamin C, vitamin D, calcium, and multivitamin supplements on heart disease, stroke, and premature death. After compiling data from trials over the years, researchers found that the data showed no decrease or increase in heart disease, stroke, or premature death in those who took supplements compared to those who did not.
Supplements are pills that contain large amounts of certain nutrients, such as vitamin C, calcium, or a mixture of nutrients. After the discovery in the 1980s of how many different nutrients humans need in their diet, the consumption of supplements in the United States increased, as people started to feel a direct correlation between vitamins and longevity. Another reason for the increase in supplement intake was due to Dietary Supplement Health and Education Act of 1994, which allowed companies to sell supplements without providing evidence to the Food and Drug Administration that there was any benefit to taking them. As a result, companies could market their supplement as beneficial without having scientific proof. These companies’ tactics have been effective because Americans spent more than 30 billion dollars on supplements alone in 2012.
Supplements are pills that contain large amounts of certain nutrients, such as vitamin C, calcium, or a mixture of nutrients. After the discovery in the 1980s of how many different nutrients humans need in their diet, the consumption of supplements in the United States increased, as people started to feel a direct correlation between vitamins and longevity. Another reason for the increase in supplement intake was due to Dietary Supplement Health and Education Act of 1994, which allowed companies to sell supplements without providing evidence to the Food and Drug Administration that there was any benefit to taking them. As a result, companies could market their supplement as beneficial without having scientific proof. These companies’ tactics have been effective because Americans spent more than 30 billion dollars on supplements alone in 2012.
Various foods are great sources of vitamins and minerals. For example, carrots are a great source of vitamin A, fish contain a lot of vitamin D, and oats have plenty of iron.
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The study focused on some of the most popular supplements: vitamin C, vitamin D, calcium, and multivitamin supplements. Vitamin C is needed for skin, bone, and blood vessel health. Without vitamin C, people can get scurvy, which is characterized by low iron absorption and the body not having enough collagen to support its structures. This can lead to sudden bleeding and exhaustion. A great source of vitamin C is in fruits and vegetables, such as oranges, strawberries, and spinach. Vitamin D strengthens the immune system and allows bones to better absorb calcium. One can get plenty of Vitamin D from eating eggs and chicken, or seafood like salmon and tuna. Calcium is necessary for strong bones and muscle movement. Great sources of calcium include dairy, broccoli, and beans. Multivitamin supplements contain multiple nutrients in them, usually a mix of vitamins A, B and C, as well as calcium, magnesium, and zinc. Multivitamins are usually taken as a general supplement since they provide a mixture of many nutrients that the human body needs.
Although supplements can often have no effect, there are situations where they are beneficial and even necessary. For instance, many doctors will recommend supplements to pregnant women. Taking supplements ensures that the baby and mother still have enough nutrients by preventing a possible lack of nutrients that could result from pregnancy cravings. In addition, doctors often recommend taking iron supplements to patients with iron deficiency anemia, a disease concerned with blood cells that have trouble carrying oxygen to the body due to the lack of iron.
Ultimately, the best way to know if taking vitamins will be beneficial is by asking a doctor. That way, one can learn the purpose of taking supplements and discover that supplements are not taken only because they seem healthy. At the end of the day, one can find all the necessary vitamins and minerals in a balanced diet of fresh foods that already naturally contain a lot of essential vitamins and minerals.
Although supplements can often have no effect, there are situations where they are beneficial and even necessary. For instance, many doctors will recommend supplements to pregnant women. Taking supplements ensures that the baby and mother still have enough nutrients by preventing a possible lack of nutrients that could result from pregnancy cravings. In addition, doctors often recommend taking iron supplements to patients with iron deficiency anemia, a disease concerned with blood cells that have trouble carrying oxygen to the body due to the lack of iron.
Ultimately, the best way to know if taking vitamins will be beneficial is by asking a doctor. That way, one can learn the purpose of taking supplements and discover that supplements are not taken only because they seem healthy. At the end of the day, one can find all the necessary vitamins and minerals in a balanced diet of fresh foods that already naturally contain a lot of essential vitamins and minerals.
Featured Image Source: Mizianitka
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