6 Things About Essential Nutrients That Know Only Doctors
People who take supplements usually eat a healthier diet and consume more nutrients than those who do not. When you combine supplements with a nutritious diet, you run the risk of getting more than you require.
However, judging the efficacy of supplements is difficult when news headlines alternate between recommendations and warnings. What vitamin advice do doctors provide their friends and family?
1. It’s best to avoid calcium supplements unless you have osteoporosis
For years, women have been told to take calcium as a preventative measure to ensure strong bones. However, if your bones are healthy, supplements are not needed, as they may not benefit and may even be dangerous.
Furthermore, calcium can be found in a variety of everyday foods such as milk, yogurt, broccoli, fortified oranges, and cereal. You only need about 1,000mg of calcium per day, and the average dietary consumption is around 850mg.
2. Vitamin D supplements are not as beneficial as we used to think they are
Many studies have linked low vitamin D levels to an increased risk of cancer, heart attacks, infections, Alzheimer's disease, autoimmune diseases, depression, and obesity, among other things.
These connections can be extremely deceptive. We simply don't know how vitamin D pills help without more research. The one exception is that vitamin D supplementation has been proven to produce strong bones. Vitamin D is required for calcium absorption, which is why the two are frequently packaged together.
Vitamin D overdose, on the other hand, can cause nausea, vomiting, constipation, and weakness. And since vitamin D improves calcium absorption, amounts above the upper limit can raise risks from both nutrients.
3. If you have arthritic knees, consider trying glucosamine or chondroitin
Though glucosamine/chondroitin is able to relieve osteoarthritis symptoms, it still has no effect on joint pain or function. Some people with mild osteoarthritic pain do really well on it, even though others don’t.
If you have mild arthritis pain, try taking glucosamine/chondroitin for two to three months. If you don’t see a result by then, you’re probably not going to.
4. There is no need to take vitamin C supplements
According to a researcher at the National Institute of Diabetes and Digestive and Kidney Diseases, who has studied the body's usage of vitamin C in great detail, there is no need to take vitamin C supplements.
Though some evidence suggests that it might protect from cancer, heart disease, age-related macular degeneration, and, most notoriously, the common cold, studies that isolate vitamin C from the diet often find that taking it alone doesn’t protect from the diseases. Vitamin C's greatest evidence comes from research including people who obtain it through fruits and vegetables.
Moreover, the body tightly regulates vitamin C levels, therefore it’s futile to load up on the megadoses that are found in popular supplements. The body works hard to absorb low amounts of vitamin C. But the dosage increases, your body absorbs much less and excretes the extra vitamin C through your urine in a matter of hours.
5. Fiber supplements can help, but it’s still best not to skip fiber-rich foods
Most people only consume around half of the necessary daily fiber intake of at least 25 grams, a greater deficiency than with most other nutrients. As a result, some people may need to take supplements to make up the shortfall. Fiber-rich foods such as fruits, vegetables, whole grains, and legumes must still be consumed. If you can't replace these with your regular diet, a supplement can help you acquire the nutrients you need.
If you have diabetes or are on certain medications, consult your physician. Fiber can help lower blood sugar levels and inhibit the absorption of certain medications.
6. If you consume fatty fish twice a week, you don’t need omega-3 supplements
In fact, eating two servings of fish each week reduces the chance of heart disease death, but eating more doesn't make a significant impact. So, is it a good idea to take a supplement? If you don't consume a lot of fish, a 1-gram fish oil capsule a day is a good idea, especially if you're over 40 or have heart problems. But don't take any more. According to some studies, dosages of 2 to 3 grams may potentially elevate LDL cholesterol levels.
