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 don’t get it in your diet, you need to supplement your diet.A perfect example of this is vitamin D, which has very limited dietary sources, says Dr. Soffer. adds.
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“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, Clearing 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 doses, but some fat-soluble vitamins, especially vitamin A and vitamin E, can be very dangerous in high doses.
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
Although often touted as good for bones, calcium taken as a supplement has been linked to an increased risk of heart attack. It may be wiser to get your calcium from food rather than as a supplement. Recommended.
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ginkgo
Ginkgo biloba is natural and is often seen as beneficial for memory and blood flow. People with epilepsy should generally avoid ginkgo biloba as it can cause seizures.
beta carotene
This produces vitamin A, which unfortunately can be overdone.In one study, researchers found that beta-carotene supplementation was associated with an increased risk of lung cancer among men. We recommend getting your beta-carotene and vitamin A from sweet potatoes, carrots, and other vibrant vegetables.
iron
Iron supplements help people with anemia, but the usefulness of copper and iron supplements declines rapidly in women after age 50. So. Copper and iron are found in some meats, leafy greens, beans, and nuts.
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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 may have heard it, and it’s not wrong. Most of us can get a little more vitamin D. If you don’t want more sun exposure, consider taking a vitamin D supplement to help prevent depression, fatigue, and other problems. Along with bone health, digestion and even the aging process. 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 and is also found in salmon. 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’re looking for more magnesium, oat bran, wheat germ, fluffy vegetables, and nuts are your friends. .
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 meals. With a proper diet, patients do not need additional pills.”
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