Do you really need to take vitamins?


       Some people believe that vitamins can improve health, make up for poor eating habits, and even reduce the risk of developing chronic diseases. However, the truth is not quite so .

* Vitamins and heart disease.

Some studies show that the vitamin is associated with a reduced risk of heart attack and death, while others show no effect.

One study investigated the effects of daily vitamin use in more than 14,000 middle-aged male physicians for more than a decade and found no reduction in heart attacks, strokes or deaths.

However, a more recent study found that women taking multivitamins for more than 3 years were associated with a reduced risk of dying from heart disease.

* Vitamins and cancer.

One review examined five trials that included 47,289 people. The results showed a 31% reduction in cancer risk in men taking the multivitamin, but no effect in women.
Two other studies show that long-term multivitamin use can reduce the risk of colon cancer, according to Health Line.

* Do multivitamins have any other health benefits?

Multivitamins have been studied for a number of other purposes, including promoting brain function and eye health.

* Brain function.

Several small studies have found that multivitamins can improve memory in older adults.

Research has not only revealed a link between poor mood and nutrient deficiencies, but also between nutritional supplements and reduced symptoms of anxiety and depression.

* Eye health .

One study found that supplementing with antioxidant vitamins and minerals could slow the progression and help prevent macular degeneration.

What’s more, some evidence indicates that multivitamins may reduce the risk of developing cataracts.

* Who should avoid taking vitamins?

Pregnant women need to be especially careful with their vitamin A intake as excessive intake can lead to birth defects.

Taking a multivitamin and eating plenty of nutrient-rich foods can exceed the recommended daily intake of nutrients.
Smokers should avoid multivitamins with high amounts of beta carotene or vitamin A, as these may increase the risk of lung cancer.

Taking too much iron can lead to stomach pain, constipation, vomiting, and fainting. Iron can also limit the body’s ability to absorb zinc, according to Health Line.

In particular, men should pay attention to iron supplements because they tend to store more iron than women.

* Should you take vitamins?

Some people may be advised to take a multivitamin, including:

•Elderly .

Absorption of vitamin B12 may decrease with age. In addition, older adults may need more calcium and vitamin D.

• Vegetarians and vegans.

Since vitamin B12 is found mainly in animals, people who follow a plant-based diet have a higher risk of deficiency. They may also be deficient in calcium, zinc, iron, vitamin D and omega-3 fatty acids.

•People who have undergone weight loss surgery, are on a low-calorie diet, or are not getting enough nutrients from food.

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