You may want to shift your focus from your dietary supplements you take in the morning to good nutrition. If you want to get the benefits of vitamins, says a new study. Researcher at Tufts University have found that nutrients from food are associated with living longer. But the same cannot be said about vitamin supplements.
The link between dietary supplements and mortality
The researchers analyzed data on more than 27 adults in the United States to evaluate the link between dietary supplements and mortality. They found that the "lower risk of death associated with adequate nutritional intake of vitamin K and magnesium was limited to nutrients from food, not from dietary supplements," says a statement from the research.
Reduces chances of getting cardiovascular disease
In addition, the researchers found that getting enough vitamin K, vitamin A and zinc through a balanced diet reduces your chances of getting cardiovascular disease. However, getting enough of the three via pills does not have the same effect. In addition, the researchers found that getting too much calcium from supplements. Defined as at least 1 milligrams a day - increases the risk of dying from cancer. But that ratio does not exist if you get that much calcium from food, the study found.
May increase your chances of dying from cancer
Another interesting finding from the new research: If you take vitamin D without having a vitamin D deficiency, you can increase your chances of dying from cancer. But more studies are needed to consolidate this finding, the researchers warn.
“As potential benefits and harms of additional use continue to be studied. Some studies have found a link between excess nutritional intake and negative results. Including increased risk of certain cancers, "said Fang Fang Zhang, MD, PhD, lead author of the new research, explained in a statement. “Our results support the idea that, while supplementary use contributes to an increased level of total nutritional intake. There are beneficial associations with nutrients from foods that are not seen with supplements. ”
Legitimate reasons to take supplements
To be clear, there are a handful of legitimate reasons to take supplements. For example, you may want to consider taking zinc, copper and B vitamins if you have inflammatory bowel disease. If you have osteoporosis, it is possible that you will benefit from taking vitamin D and calcium. But most of us can probably get the vitamins and nutrients we need from eating a variety of nutritious whole foods, Heather Caplan, RD, previously told Health.
If you are going to use a supplement, keep a few things in mind when shopping for vitamins from our buying guide: Avoid buying supplements made in China. Where relaxed rules can lead to contaminated products. You should also avoid discounts when shopping for supplements; the recommended doses of cheaper products are less likely to match established standards. Refrain from taking supplements that include kava. An ingredient linked to liver damage; chromium, which is associated with anemia; bitter orange, which is associated with heart attack and stroke. And contaminated L-tryptophan, which is linked to neurotoxic reactions.
Eat a well-balanced diet instead
If you need to take a supplement to treat a medical condition, make sure you are careful when choosing which one to take each day. However, if you are healthy enough to avoid supplements, focus on getting enough vitamins through a well-balanced diet instead, research recommends.