When it comes to supplements, it can be hard to tell the difference between overrated and living up to the hype. can cause health problems, especially in too many combinations.
Experts say there’s a guide to knowing which supplements are worth trying and which ones to avoid.
When is supplementation effective?
A general guideline is to consider food as the primary form of medicine.
Much of what we eat these days, including processed and packaged foods, lacks healthy nutrients, but they’re all available in supermarkets. Dr. Gary Soffer, MDexplains an allergy immunologist at Yale Medicine and an assistant professor at the Yale School of Medicine. Since most supplements are derived from food sources, it makes sense that food is the primary source of vitamins and nutrients.
A supplement should be exactly what its name suggests. They are “supplements”.This means that if you can’t get it in your diet, you’ll need to supplement your diet. Vitamin Dhas very limited food sources, adds Dr. Soffer.
Related: 40% of us are deficient in vitamin D, so we found 11 of the best vitamin D supplements
“Most people can get the vitamins and minerals they need directly from their diet (increasing the importance of eating a balanced, comprehensive diet),” he says. Dr. Jacob Hascalovici MD, PhD, liquidation Chief Medical Officer. “That said, certain groups of people may want to consider dietary supplements.”
For example, if you’re pregnant or trying to get pregnant, it’s important to make sure you’re getting enough folic acid (vitamin B9).Vitamin B12 can help vegetarians who don’t get enough naturally. I can do it. And as you age, your risk of osteoporosis and nutritional imbalances increases, so if you’re over 50, you might want to consider vitamin D and calcium, he says. says. Supplements are not a one-size-fits-all, as each person has unique nutritional needs.
Supplements to Avoid
Pure supplements are generally safe when taken in appropriate amounts, but can be very dangerous in large amounts. Vitamin A and vitamin E.
The biggest source of concern is often the commercial products sold on the shelves rather than the supplements themselves, says Dr. Soffer. It’s important to know that you are limited.
Depending on a person’s unique nutritional needs, there may be certain circumstances in which these supplements are recommended. It is better to take it from the source.
calcium
Take calcium supplements, which are said to be good for bones Linked Increased risk of heart attack. As scientists learn more about calcium supplementation, it may be wiser to get calcium from food rather than as a stand-alone supplement. We recommend that you check that is the correct answer for you.
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ginkgo
Ginkgo biloba is natural and is often seen as beneficial for memory and blood flow. interfere with many common medicationsincluding medications for mood disorders, diabetes, and pain, sometimes with very bad consequences.
beta carotene
This produces vitamin A, which unfortunately can be overdone. studyresearchers found that beta-carotene supplementation was associated with an increased risk of lung cancer among men. sweet potatocarrots and other bright vegetables.
iron
Iron supplements help people with anemia, but the usefulness of copper and iron supplements declines rapidly in women after age 50.In fact, these supplements actually increase the risk of Alzheimer’s disease, so it’s best to avoid around 50 or higher. Copper and iron are found in some meats, leafy greens, beans, and nuts.
Related: What are the symptoms of iron deficiency?
Doctor-recommended supplements
Even with these more popular supplements, it’s a good idea to consult a doctor or nutritionist before starting.
Vitamin D
You’ve probably heard it before, and it’s not wrong. Most people can use a little more vitamin D. If you don’t like getting more sun, consider taking a vitamin D supplement. depression, fatigue, bone health, digestion and even aging process issues. You can also increase your vitamin D by eating eggs, dairy products, and mushrooms.
You can usually take vitamin D once a day, but it’s possible to overdose, so talk to your doctor or nutritionist about the specific amount of vitamin D that’s best for you.
B vitamins
These vitamins have many effects in the body, from liver function to stress and mood stabilization. vegans and vegans should ensure that they are getting enough B vitamins, especially vitamin B12.
Nutritional yeast is an excellent source of vitamin B12, Salmon is also included. Also, although B vitamins are water soluble, overdosing on them can lead to nerve problems.
magnesium
This supplement supports the thyroid gland and helps stabilize serotonin, which affects mood. It also supports blood pressure and helps reduce inflammation.if you want more magnesium, then oat bran, wheat germ, fluffy vegetables and nuts are your friends. Supplements are recommended for some people, but not for everyone.
Dr. Soffer generally does not recommend supplements. “As an integrative medicine physician, I’m always hesitant to add more pills to my patients’ regimens, including supplements that they may consider more natural,” he said. Dr. Soffer says. “I look to the most traditional ways people stay healthy, so in my office I always start by focusing on healthy, nutritious diets. With a proper diet, patients do not need additional pills.”
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