There is even more evidence to suggest that the most popular vitamin supplements are essentially useless

    Abdulaziz Sobh

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    Vitamin and mineral supplements are a staple in many people's diets, but more and more evidence suggests that the most popular are essentially useless. A new systematic review of data and trials published between January 2012 and October 2017 found that many popular multivitamins-such as vitamin C, vitamin D, and calcium supplements-had no real health benefit for people and that there was no evidence I would reduce them. the risk of cardiovascular disease, heart attack, stroke or premature death. The study, published in the Journal of the American College of Cardiology, was led by researchers at St. Michael's Hospital and the University of Toronto. "We were surprised to find so few positive effects of the most common supplements that people consume," said Dr. David Jenkins, lead author of the study. "Our review found that if you want to use multivitamins, vitamin D, calcium or vitamin C, it does not hurt, but there is no apparent benefit either."
    There were, however, some seemingly advantageous supplements. Folic acid and B vitamins with folic acid can reduce the risk of cardiovascular disease and stroke, the study found. Niacin (a form of vitamin B3) and antioxidants, meanwhile, were associated with an increased risk of death from any cause, although a very small increase. The researchers say that these higher risks could be related to the adverse effects of niacin on blood sugar levels, or that when taken in high doses, antioxidants can be harmful. Alternatively, it could have something to do with people sometimes thinking that taking vitamins can be a substitute for a healthy and balanced diet. "These findings suggest that people should be aware of the supplements they are taking and make sure they are applicable to specific vitamin or mineral deficiencies that have been warned by their health care provider," said Jenkins. The vitamins that the team reviewed were A, B1, B2, B3 (niacin), B6, B9 (folic acid), C, D, and E, as well as carotene, calcium, iron, zinc, magnesium, and selenium. Research has found that some vitamins are more useful than others. For example, zinc has been linked to shortening the effects of a cold, something that vitamin C does not do, despite what people think. Vitamin D can also be difficult to obtain from food, so if you are deficient, supplements can also be effective. "In the absence of significant positive data in addition to the potential reduction of folic acid in the risk of stroke and heart disease, it is more beneficial to have a healthy diet to fill with vitamins and minerals," said Jenkins. "Until now, no research on supplements has shown us anything better than healthy portions of less processed plant foods, such as vegetables, fruits, and nuts."