It's important to focus on getting the macronutrients and micronutrients your body needs from a healthy diet. Adopting a healthy diet is the most effective, tasty, and safer method of getting vitamins, minerals, and other micronutrients into your body. In fact, Dr. Jalili tells people not to take multivitamin.
While a daily multivitamin may seem like a great way to help ensure you're getting enough minerals every day, they can not only be ineffective, but potentially dangerous. Some studies assert that multivitamins provide no benefit in the minerals it provides. Other studies have shown a potential link to the regular consumption of multivitamins and an increase in developing cancer. Interestingly, consuming the same dosage of these minerals from food does not show the same cancer risk. Jalili suggests there are two that may be worth taking: Fish oil - Early research into fish oil supplements has shown it may help reduce a person's risk of primary cardiovascular events.
For both of these supplements, recent research has shown that these pills provide only a minimal benefit. Neither present any serious adverse effects. With the low risk and small potential benefit in mind, Dr. Jalili takes both supplements. It's important to keep in mind that no supplement will completely fix the health effects of a bad diet. The one good rule is: "Eat healthy foods that are good for you.
We can all agree on that," says Dr. Jalili, "It's everything beyond that we have to be open minded and objective about. And be prepared to change our mind if the facts change.
However, this trial was conducted in an area where micronutrient intake was quite poor, and thus supplements might have had a beneficial role. Even in this nutrition-deficient population, results of the trial showed no benefit for two of the other MVM supplements factors B and C; see Table 1 , and extended follow-up showed adverse results for one of the supplements factor A containing zinc and vitamin A.
Randomized, double-blind, placebo-controlled, primary prevention trials designed to reduce risk of major chronic diseases. Thus far, several meta-analyses, authoritative reviews, and expert panel reports have been published on the use of MVMs in preventing chronic diseases in healthy individuals.
Almost all have found no overall benefit. We would like to emphasize that these conclusions are for the general population , and for prevention of chronic diseases such as cancer and cardiovascular disease. In special cases, individuals may need vitamins or supplements. For example, periconceptional folate supplements substantially reduce the risk of neural tube defects. In addition, these conclusions do not negate the potential health benefits of eating fresh fruits and vegetables.
One might ask then, given substantial evidence for lack of any health benefit from MVM use for the majority of the adult population, why are these products so widely marketed in the United States and elsewhere? The answer is perhaps multifactorial. First, the belief in the use of vitamins has deep roots.
The immense beneficial effects of vitamins in preventing pellagra, rickets, and scurvy at a period when overt nutritional deficiencies were common, gave the halo of a magical effect to these drugs.
Before the s, some eminent scientists strongly advocated the use of vitamins and supplements. Most notably, Linus Pauling, a two-time Nobel Laureate and a towering figure in chemistry, believed that vitamin C could prevent cancer and increase the life expectancy of cancer patients. Second, in the United States, unlike the case for drugs, human research is not required to prove that supplements are safe or effective.
Fourth, many believe that MVMs, if not useful, will not harm. As the results of ATBC have shown, such a belief may be false. Fifth, many people want to take an active role in improving their health and increasing their longevity.
Avoiding tasty, but unhealthy food, may be difficult, but taking a pill once a day is relatively easy. As others have discussed, prescription is more convenient than proscription. In summary, although in the long run MVMs may slightly increase the risk of cancer and cardiovascular diseases, in the short run they produce little harm or no harm, and thus negative consequences will not be discernible by individuals taking them.
MVM sales benefit from misleading commercials, and people are pleased by the well-known placebo effects. Therefore, Americans who have been using MVMs since the early s,[ 22 ] will most likely continue to use them in the foreseeable future, and the rest of the world will follow. Lose weight naturally. Tempting claims, but do the products deliver?
By Mayo Clinic Staff. Thank you for Subscribing Our Housecall e-newsletter will keep you up-to-date on the latest health information. Please try again. Something went wrong on our side, please try again. Show references Dietary supplements for weight loss. Office of Dietary Supplements. Accessed Oct. Perreault L. Obesity in adults: Drug therapy. Dietary supplements.
Food and Drug Administration. Barrea L, et al. Nutritionist and obesity: Brief overview on efficacy, safety, and drug interactions of the main weight-loss dietary supplements. International Journal of Obesity Supplements. Bray GA, et al.
The science of obesity management: An Endocrine Society scientific statement. Endocrinology Review. Raynor HA, et al. Position of the Academy of Nutrition and Dietetics: Interventions for the treatment of overweight and obesity in adults.
Journal of the Academy of Nutrition and Dietetics. Despite this well-established safety profile, some negative side effects have been reported. A small percentage of people in several clinical studies reported nausea and diarrhea. This is a good thing because fiber helps move material through your digestive system.
The recommended daily intake of fiber is at least grams. Most people get around A meta analysis of studies and clinical trials conducted over nearly 40 years showed that the health benefits of eating at least 25g or more of dietary fiber a day included:. In rare cases, eating more fiber can lead to side effects. Here are some specific examples:. Zinc is an essential trace mineral and the second most abundant metal in humans. Since the human body does not store excess zinc, it must be consumed regularly as part of the diet.
Zinc deficiency in humans is quite prevalent, affecting over two billion people. Vitamin D is a nutrient your body needs to keep your bones healthy. Our bodies can only absorb calcium, the main part of bones, when vitamin D is present.
Vitamin D is not naturally present in most foods … but you will often find it in fortified milk, cereal, and fatty fish such as salmon. The amount of vitamin D your skin makes from sunlight depends on several factors, including the time of day, season, latitude and your skin pigmentation. Depending on where you live and your lifestyle, vitamin D production might decrease or be completely absent during the winter months.
Sunscreen, while important for preventing skin cancer, also can decrease vitamin D production. Taking a multivitamin with vitamin D may help improve bone health. The recommended daily amount of vitamin D is international units IU for children up to age 12 months, IU for people ages 1 to 70 years, and IU for people over 70 years. Decrease risks or falls and fractures in the elderly. Reduce risk of cardiovascular disease.
Lowering risk of colorectal cancer. However, taking too much vitamin D in the form of supplements can be harmful. Children age 9 years and older, adults, and pregnant and breastfeeding women who take more than 4, IU a day of vitamin D might experience:.
Almost a third of Americans suffer from chronic pain—nearly million people. Prescription pain medications like opoids have become a major problem though. Here are some supplements that can help relieve pain naturally, without the use of prescription meds:. Glucosamine is a supplement derived from shellfish that may provide minor pain relief and help people who suffer from arthritis particularly of the knee. Chondroitin is a supplement frequently paired with glucosamine as a combination therapy to help with joint pain and stiffness, and other symptoms of osteoarthritis.
Foods high in Omega-3 include fish, vegetable oils, nuts, flax seeds, and leafy vegetables.
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