Vitamins and Supplements Nutritionists do not Drink, so you Should not Either

    Abdulaziz Sobh

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    Whether the pills interact with the medications or the health claims are not kept, these vitamins and other supplements are what the experts say it is best not to have.

    Are you looking for long, healthy hair and nails? The biotin pills may not be the miracle you expected. "Some supplements do not have much evidence that they work," says Ginger Hultin, MS, CSO, registered dietitian, nutritionist and trainer at Seattle-based Arivale. "Take biotin, for example, unless there is a total deficiency, it is not proven to help." In general, it is good practice to get the nutrients you need from food if you can. "Foods naturally rich in biotin include eggs, salmon, sunflower seeds, sweet potatoes, almonds, spinach, broccoli and dairy products such as milk, cheese, and yogurt.

    Did you decide on your own to start taking iron supplements? That could be dangerous. "Iron is sometimes prescribed based on certain medical conditions, but be careful that it can have unpleasant side effects, such as your stomach, discomfort, and constipation," says Hultin. Too much iron could even lead to a condition called hemochromatosis, which can cause irregular heartbeat, liver cirrhosis, and even cancer. Hultin prefers to use an individualized approach based on laboratory data to help determine what supplements his patients really need. "This is another one to take only if necessary and in the doses recommended by your doctor," she says. Instead, she suggests making sure you eat enough fortified breakfast cereal, oysters, beans, dark chocolate, tofu, lentils, spinach, and meats such as beef and chicken. Take a look at these 8 supplements that doctors say women should stop wasting their money.

    Red yeast rice
    If you are trying to reduce your cholesterol, you may have used red yeast rice. "While there are some tests to treat high cholesterol levels with red yeast rice, it has side effects that must be carefully monitored by a doctor," says Hultin. "And since it's a supplement that acts in many ways, like a medication, it would be very dangerous to take it at the same time as a cholesterol-lowering drug." According to the National Center for Complementary and Integrative Health, some red yeast rice products contain a contaminant called citrinin, which can cause kidney failure. It is also not safe to use during pregnancy or breastfeeding. Be alert to these 13 supplements or combinations of medications that you should avoid.

    Vitamin A
    Although vitamin A is important for immunological health and vision, most Americans are not deficient and should not supplement it, says Arielle Levitan, MD, co-founder of Vous Vitamin and co-author of The Vitamin Solution: Two Doctors Clear. confusion about vitamins and their health "It's available in many food sources, including fruits and vegetables, and many foods are fortified with it," she says. "It is a fat-soluble vitamin, so even if you do not assimilate too much, what you consume remains in your fat cells for a long time." In addition, the research shows an association between taking supplementary vitamin A and a higher amount of cancer and osteoporosis.

    Nickel, chromium, zinc, copper
    These heavy metals, often found in multivitamins, play important roles in different bodily functions. However, you need them only in small amounts that you probably get from food. "They do not leave your body easily, so a little goes a long way," says Dr. Levitan. "Taking additional daily doses could cause harm, since these metals can be deposited in different parts of your body, such as the brain and bones." The question of the association of heavy metals with dementia has also arisen. If you have a proven deficiency (often due to chronic gastrointestinal disease), you should not take them daily.

    Vitamin C
    When a nutrient that stimulates the immune system is so easy to obtain through food, there is simply no need to supplement it. "In addition, our body does not store additional vitamin C," says Jenn LaVardera, MS, RD, owner of Hamptons RD. "This means that when you go beyond your daily needs, your body simply removes the rest instead of saving it for later," LaVardera warns that if you take megadoses of more than 2,000 mg, it can cause diarrhea, nausea, vomiting, and headaches. and cramps If you get a few servings of fruits and vegetables every day, you are likely to meet the vitamin C requirements. The recommended daily allowance is 75 mg for women and 90 mg for men that you can get from a cup of strawberries or broccoli (approximately 80 mg each). Other good sources include citrus fruits, tomatoes, peppers, and cauliflower.

    Folic acid
    You may have heard that folic acid supplementation is crucial for women who are pregnant or trying to conceive. However, Lauren Manaker, MS, RDN, LD, owner of Nutrition One Counseling, recommends folate; There is a possibility that babies exposed to folic acid in the womb may be at increased risk of food allergies. It also points to evidence that excess folic acid is linked to some cancers, including breast cancer. "To be sure, I get my folate needs through food, and if a client needs supplements, I only recommend the natural form of folate instead of synthetic folic acid," she says.

    "Multivitamins are definitely the number one supplement that customers have been convinced they need," says Jenni Bourque, RHN, co-founder of Naughty Nutrition. She points out that while people who have serious digestive problems, such as Crohn's disease or celiac disease, or diseases that affect the way nutrients are absorbed, may need supplements with a multivitamin, the rest of us can take a pass. Some vitamins and minerals compete for absorption in the body, he explains; When you have them all in one pill, you could end up losing key nutrients. For example, iron competes for absorption with other minerals such as calcium, magnesium, and zinc. "If you have poor nutrition, the best thing you can do for your body is to start cleaning your diet and ask your doctor to perform tests to see if you have real deficiencies or hormonal imbalances," he advises. "And if you have a true deficiency, it is better than you supplement with that specific supplement to get the maximum benefit.".

    Vitamin D2
    First, let's start with a manual on this vitamin that stimulates bone health: the two main types of vitamins D are D2 and D3. Vitamin D3 is the type that your body produces when sunlight strikes your skin, and it is the form that increases your blood levels more easily. Vitamin D2 is produced by plants, and your body does not seem to absorb it so efficiently. "Vitamin D3 supplements are typical of better quality too, so it's the one you should take if you have a deficiency," says Mirna Sharafeddine, RHN, co-founder of Naughty Nutrition. "Make sure you control your levels because vitamin D is fat-soluble and can accumulate too much in the body and become dangerous." If you're a vegetarian, it may be harder for you to find vitamin D3. " It is synthesized from the fat in lamb's wool, although there are some varieties derived from algae. Oh, and if you need a boost from D3, you could also spend some time outdoors.

    Antioxidant mixtures
    It seems that everywhere, there are labels of products with high levels of antioxidants. Once again, getting these foods from normal amounts can be much healthier, experts warn: "Our bodies are designed to consume a certain amount of food and nutrients in a day, and nowhere in nature do you find a food that It is loaded with as many antioxidants as some of these supplements, "says Bourque. "In some cases, high levels of certain antioxidants have been linked to an increased risk of heart disease and certain cancers." In addition, some of these antioxidants in high doses can interfere with medications. If you are looking for more antioxidants in your diet, Bourque recommends eating more fruits, vegetables and even dark chocolate.

    Vitamins B
    Many people take B vitamins to increase their energy, but high doses can be dangerous. Men who regularly take large amounts of B6 and B12 have an increased risk of lung cancer, according to studies published in the Journal of Clinical Oncology and the Journal of the American Medical Association. However, some people may benefit from a B complex: "If you are pregnant, have a compromised gut, are vegan/vegetarian, take certain medications or are older, you may want to have a test to see if you need a supplement," Sharafeddine He says. You can probably get an adequate amount of B vitamins through whole grains, dark leafy vegetables, fish, eggs or poultry.

    Iodine is vital for your thyroid and your body can not do it. That means you need it from your diet, and that's why the food has been fortified with the mineral for decades (think of iodized salt, for example). "The health of the thyroid and all its metabolism depend on iodine," says Bourque. Some people promote supplements as thyroid aids; Bourque warns that if you already have a thyroid problem, taking too much iodine can aggravate the condition. In addition, excess iodine can also cause stomach problems, runny nose, and headaches. If you think your diet is low in iodine or if you are concerned about a deficiency, says Bourque, talk to your doctor before trying a supplement. You can also try eating food iodine sources, such as seaweed (nori and seaweed are excellent examples), cod, shrimp, tuna, eggs, and prunes.


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