Every year, customers spend over a billion dollars on multivitamins and dietary supplements with the hopes of improving or preserving their health. Are these necessary or are they just a waste of money?
A multivitamin or dietary supplement can fill the gaps in your diet, but multivitamins won’t fix an unhealthy diet. For example, if you don’t like eating fruits and vegetables might get the needed vitamin C from these or those who are lactose-intolerant may get the needed daily calcium intake from supplements. But what if you want to take multivitamins or dietary supplements to reduce the risk of a specific disease, then this won’t help.
Researchers have concluded that multivitamins and dietary supplements do not reduce the risk for cancer, heart disease, memory loss, slowed-down thinking, or early death. It is also noted in the study that vitamin E and beta-carotene supplements are harmful especially at high doses. This means that pills are not a shortcut to better health and prevention of chronic diseases. Eating a healthy diet, maintaining a healthy weight, and reducing the amount of sugar, sodium, saturated fat, and trans fat has much more benefits than vitamins and supplements alone. If you follow a healthy diet, then you already have a healthy dose of vitamins and minerals that your body needs.
How Multivitamins Benefit Your Health
While taking multivitamins won’t be able to fix your diet and lifestyle, some individual vitamins can benefit your health.
Probiotics – fermented foods and yogurt naturally contain bacteria called probiotics. These good bacteria are also found in your digestive system and may be beneficial for people with diarrhea or those suffering from irritable bowel syndrome.
Fish Oil – there is some evidence that suggests taking an adequate intake of Omega 3 fatty acids can help reduce the risk of heart disease. Taking 0.5 to 1.8 grams of fish oil a day is an adequate amount.
Calcium -A recommended amount of calcium intake for adults is 1,200 milligrams per day. Older women are required to take calcium supplements to reduce the risk of osteoporosis.
Vitamin D – You need Vitamin D to utilize and absorb calcium. Most of the Vitamin D intake comes from exposure to sunlight. There are not so many foods that contain Vitamin D. An adult needs around 400 International Units of vitamin D. Those who lack exposure to sunlight especially during winter months, may need vitamin D supplements to support their nutritional needs.
Zinc and antioxidants – Studies have shown that the combination of antioxidants and zinc taken as a dietary supplement can reduce the risk of macular degeneration. Experts advise that you discuss the number of antioxidants and zinc you need to suit your nutritional needs.
Dietary supplements can play a vital role in your overall health, but nothing beats a healthy diet and lifestyle.
