Most vitamins are useless, but there are also those that you must take

The most typical advice on maintaining good health and good physical shape, which you can imagine, sounds like this: eat healthy food, do sports and do not forget to take vitamins.

However, do you need vitamins?

Studies conducted by independent organizations and experts in recent decades have not shown sufficient evidence of the need for additional intake of some of the most popular vitamins. Some of the studies even concluded that vitamins in large quantities can be harmful to health. Some useful substances, taken in pharmacological form, can provoke the accelerated growth of cancer cells, and some - promote the formation of kidney stones.

However, despite the new data, the statistics testify to the fact that consumption of vitamins around the world not only does not fall, but rather grows.

What should we know about vitamins?

Vitamins and minerals are necessary for effective work of the body and well-being, but this does not mean that the body needs megadoses. They will not save you from disease and will not prolong your life. In most cases, natural sources of vitamins are much more useful for the health of the body than their pharmacological analogues.

However, in some situations and for some people, higher doses of certain vitamins may be necessary, in such cases, of course, they should be taken additionally. For example, the organisms of women trying to become pregnant, vegan and vegetarians, athletes or people suffering from lack of sun or malnutrition, need additional doses of certain vitamins. In addition, there are a number of useful vitamins that are hard to get from food and which are worth taking regularly.

Here is a list of drugs that should be avoided, and those that are better not to forget.

Multivitamins

Forget about them and concentrate on the right, balanced diet, in which there is enough meat, fruits, vegetables and greens.

Over the years, vitamin complexes have been considered necessary: Vitamin C to improve immunity, vitamin A to improve vision, vitamin B for vigor and so on. However, now research proves that all these vitamins we get, just trying to eat right. In addition, the constant overabundance of certain vitamins over the years has a negative impact on health.

Vitamin D

It should be taken, especially by those who live in regions with long, cloudy winters. Vitamin D helps to strengthen the bones, and it is relatively difficult to obtain from food.

Despite the fact that vitamin D is present in small quantities in most foods, our body needs it a lot, since it is he who is responsible for the correct and sufficient absorption of calcium. It is best to get vitamin D from sunlight, but not everyone is available in equal quantities.

Antioxidants

Forget about them. The surplus of these substances in the body leads to an increased risk of cancer. Antioxidants are many in berries, it is better to get the necessary amount from natural sources.

Vitamins A, C and E are antioxidants, which are most useful for obtaining from food. If you do not abuse these substances, but take them in sufficient quantities, they protect against cancer and maintain overall health. However, if there are too many of them in the body, the effect may be the opposite.

Vitamin C

Despite the fact that it is probably the most popular vitamin in the world, the pharmacological analogue is a surplus if you can afford citrus fruits, tomatoes and other fresh fruits, vegetables, berries and greens. Particularly rich in vitamin C is strawberry.

In addition, it has been scientifically proven that the influence of vitamin C on the fight against the common cold and its prevention is nothing but the urban legend, and the megadoses that the body receives as a result of eating ascorbic as candy can lead to the formation of stones in the liver.

Vitamin B ₃

Go past the packets of this drug and go straight to the vegetable and fish rows. Roots such as beets and red carrots, as well as tuna, salmon and other red fish will perfectly supply you with the necessary amount of this vitamin.

This nutrient for many years has been closely associated with the prevention of almost all diseases, from Alzheimer's to cardiovascular diseases. However, the last few studies have shown that it is necessary to reduce the popularity of this vitamin.

A large study, which ended and was published in 2014, showed that the doses of vitamin B ₃ , taken by patients with cardiovascular dysfunctions for a long time and regularly, did not affect the lowering of the level of cholesterol. In addition, people taking B ₃ showed a greater propensity to infections and liver problems than the control group taking a placebo in place of the vitamin.

Probiotics

Better buy more yogurts and other fermented milk products. Science is not yet able to accurately assess the effect of probiotic supplements on the health of the body.

Drugs with probiotics are only gaining momentum, but have already secured themselves a profitable market - $ 23 billion in 2012. Their idea is quite simple - to stimulate the work of beneficial bacteria in the digestive tract.

However, the embodiment of this idea in life is not entirely unambiguous. Someone probiotics help someone, and someone is harmed, and there is no way to determine what exactly affects the positive or negative reaction of the body. Therefore, instead of paying a considerable amount for a drug with not very well-known properties, it is better to purchase a large piece of cheese.

Zinc

This substance - the only existing additives and vitamins, whose use in the fight against colds is truly scientifically proven. Mineral reduces the ability of rhinoviruses to multiply and thus reduces not only the duration of the cold, but also prevents the disease, in contrast to vitamin C.

In 2011, a study was conducted of two groups of cold-infected people, one of whom took zinc, the other - a placebo. Participants taking zinc showed milder symptoms and a shorter duration of the disease.

Vitamin E

Step by the pharmacy straight for spinach - it is tastier and more useful. A surplus of vitamin E in the body was associated with an increased risk of cancer.

In addition, that the increased content of this antioxidant in male organisms leads to a risk of prostate cancer, in 2005 it was associated with increased mortality as a result of a prolonged and continuous overdose.

Folic acid

If you are pregnant or are about to become pregnant, the high content of folic acid in your body will only benefit. This vitamin B is used by the body to form new cells, so pregnant women responsible for the growth of a healthy baby are recommended to take 400 micrograms of folic acid per day to maintain the desired level of this beneficial substance.

In addition, several studies have shown a reduced risk of abnormalities in embryo development as a result of taking folic acid during pregnancy.