Do you really think it's useful and harmless to eat so many vitamin-mineral fish oil supplements?

original title: Eat so many vitamin mineral fish oil supplements, do you really think it's useful and harmless?279 original article open this article you, family and friends must have taken or are taking a variety of nutritional supplements - calcium magnesium zinc selenium vi C viD fish oil ammonia ... Every morning wake up the first thing, a small pill to swallow: social animal life is so cruel, do not come to some supplements how to fight the years this knife ah!don't know in small pills on the small capsule smaller silver you, have you seriously considered such 2 questions:they really work?, if it works, what is the use of the tube?an article in the BMJ of the British Medical Journal last week asked the two questions. After reviewing and analyzing the use and research data of supplements such as vitamin minerals and fish oil worldwide over the past 20 years, a conclusion that has left many people with a wry face:BMJview: "
you eat these money nutrient supplements in your stomach, you may eat them in vain."eat white also does not matter, only afraid of excessive supplementation to increase some health risks.. who 📌
taking supplements?to be honest, supplements are the most in-market in health products, with few age groups, from small babies to the elderly, from fitness-strong men to pregnant women, able to escape the targeting of major brands.of course, the economic base determines the superstructure, and the degree of fattening of the pockets determines the amount of health investment. North America and Europe are the countries with the largest use of such products, followed by Denmark, Australia, the United Kingdom and South Korea, which is why these countries have the most research data on the use of such products.in terms of age and gender,
the highest proportion of adults over 65 years of age, more women than men, and more educated and socio-economically more
.More interesting, people who used supplements tended to have a higher overall diet than those who did not. What's more, most of the nutrients they take from their food already meet the recommended dietary guidelines -- and that sounds like a lot.
📌 Do we need supplements?supplements will undoubtedly "fill up" the vitamins and minerals our body needs, thereby reducing the incidence of under-nutrition intake in the general population. Big Data tells us that among U.S. adults, vitamin B1, B2 and B6 are five times more likely to be used from supplements than food sources, while vitamin B12 and E are 15 to 20 times higher than dietary sources!the point of reason, nutritional intake in high-income countries should not be a problem. The truth, however, is that, despite the abundance of dietary energy sources in these countries, under-consumption of micronutrients remains widespread. In particular, vitamins such as calcium and vitamin D are characterized as "nutrient-deficient". is why these high-income countries adopt food fortified techniques to eliminate corresponding deficiencies such as goiter, rickets, foot disease, and psoriasis by ioding salt, forpused vitamin D in milk, and by forpifying vitamins B1 and B3 in flour. and for low- and middle-income countries, deficiencies in certain micronutrients such as iodine, iron, zinc and vitamin A are widespread. If the recommended appropriate intake is still not achieved through the above methods, it can be supplemented with supplements. What needs attention is that
,
there is a
of overdosing for certain groups of people. For example, a national survey in Canada found that children aged 1-3 who took supplements. More than 80% of children have vitamin A and zinc intake that exceeds the maximum allowable intake... Long-term large, or even excessive supplementation of certain nutrients, whether there will be adverse effects, it is still unclear, still need high-quality evidence to solve the confusion. Can 📌
supplements prevent noncommunicable diseases? the answer to this question is disappointing: evidence is insufficient and controversial! while there have been observational studies that suggest that vitamin and mineral supplements can reduce the risk of chronic noncommunicable diseases, the cumulative evidence from randomized controlled trials does not support this conclusion. In other words,
for healthy people who do not have related clinical symptoms, supplementation does not reduce the risk of cardiovascular disease, type 2 diabetes, cancer, etc.
. 💔 Cardiovascular disease folic acid, vitamin B12, vitamin B6 to homocysteine, as well as vitamin D, omega-3 fatty acids, is the most common lysydisease is used by the general public to prevent cardiovascular disease nutrient supplements. However, there is no consistent evidence to support the primary or secondary prevention of cardiovascular disease in the results of a combination of previous randomized controlled trials. Whether it's a separate supplement or a joint complement of two or three. 🆘 Cancer current research evidence that not supporting vitamin mineral supplements has a reduced risk of cancer. There is even some evidence that over-replenishing certain nutrients increases the risk of cancer. For example, beta-carotene, vitamin A, etc., in a certain amount of supplements, may increase the risk of lung cancer in occupational contacts (such as smokers or asbestos workers). Overdoses of vitamin E are associated with an increased risk of prostate cancer in men. as for vitamin D or fish oil cancer, the evidence is very limited, at least so far, has not been proven to reduce the risk of cancer. 🌡 Type 2 Diabetes many friends with a family history of diabetes will blindly take vitamin C, vitamin E, beta-carotene or fish oil supplements, thinking that this will not allow themselves to develop diabetes. In fact, there are four words: limited evidence. as a high-risk group, want to have diabetes, keep your mouth open legs is the most decent thing! 🚷 osteoporosis we, a large country where calcium chip culture prevails, from newborns to the elderly, can be linked to calcium deficiency. Calcium supplementation is like a common meal, a day do not eat uncomfortable panic ... . However, the current findings are not consistent on whether calcium supplementation, or calcium plus vitamin D, can reduce the risk of hip fractures or overall fractures in older adults. Even, there are studies that suggest that high doses of vitamin D can reduce bone density -- that is, it's bad for bone health. , it would be more prudent to eat enough calcium, supplemented by a small amount of vitamin D, before there is sufficient evidence to consistently prove that the supplement is beneficial. 📌
summary so far, there is insufficient evidence that vitamin mineral fish oil supplements can reduce the risk of chronic noncommunicable diseases
. There are two reasons for : research methods
: the association of "supplements helpful" in observational studies often mixes with unmeasurable confounding factors such as socioeconomic status, lifestyle, dietary quality, and so on. Randomized controlled trials found that "supplements are ineffective and that improper supplements may be at risk" often targeting high-risk groups, often for single supplement stakes, and do not include population differences, among others. The two types of studies have their own limitations, there is no way to unify at present. the perspective of nutrient absorption
: the absorption rate of nutrients from the source of supplements, as well as the health effects, is different from (compared to) food sources. This has been confirmed by many large-scale studies. The reason: there is synergy between the nutrients that
food sources and other bioactive substances in food - a
that supplements cannot match. therefore, it is not recommended to take these supplements blindly in large quantities to prevent chronic diseases. . Do Tips special people need to take supplements
? special population
must combine physiological characteristics, dietary patterns and lifestyle considerations
. For example, breastfed babies need extra vitamin D supplements. Older people at risk of malnutrition, and age-related decline in the bioavailability of some micronutrients, need to be supplemented appropriately. People who adopt a special diet, or vegetarians, need to evaluate and supplement certain nutrients as appropriate... Therefore, combining individual characteristics, genetic histology, social and economic conditions and other personalized assessment and supplementation, is a more reasonable direction. 2020 is so hard, you can justifiably save money - don't thank you, point a look at it! Is natural food not delicious??? . Fang Fang Zhang, Susan I Barr, et al.,
Health effects of vitamin and mineral s.
. BMJ
2020;369:m2511
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