Many of us have taken or continue to take vitamin supplements, either because our doctor recommended them or on our own initiative, because we believe they will give us more energy, strengthen our immune system or help us manage stress. But how effective are they? And in what cases can they turn from beneficial to dangerous?
Dr. Trisha Pasricha, an associate professor at Harvard Medical School, offers an analysis of some of the vitamins we most commonly consume for the Washington Post.
Multivitamins: A recent study of 400,000 adults showed that taking them does not play a role in our longevity. Therefore, it is advisable to better invest in a healthy and balanced diet, the benefits of which have been confirmed time and again by science.
Psyllium: Studies have shown that this vitamin really helps us reduce cholesterol levels, limit sudden fluctuations in blood sugar, prolong the feeling of satiety, and treat indigestion and diarrhea.
Collagen: It promises to improve skin, nail, and hair health, but there is insufficient evidence to support this. However, there are studies that claim it increases skin elasticity and reduces wrinkles, but there are also doubts about their methodology.
Magnesium: The scientific evidence for its benefits in dietary supplements is disproportionately low compared to the claims of marketers or social media influencers. Therefore, the doctor recommends getting it through foods that contain it, which will also provide us with other nutrients.
Iron: Yes, it helps in the case of iron deficiency anemia, however, there is one piece of advice that will protect us from unwanted effects such as nausea and indigestion: take it once every two days and not every day.
Vegetable mix: We don't know exactly what it contains, the only thing that is certain is that they are highly processed, so fresh vegetables are always preferred.
Vitamin B12: The only time it helps treat fatigue and low energy levels is when we have a deficiency in our body. If we feel excessively tired, the best thing we can do is talk to our doctor so that we can make lifestyle changes and, if he deems it necessary, undergo tests.
Probiotics: Although widely advertised for their action on the gastrointestinal system, there is insufficient medical evidence. We should invest, ideally, in a diet rich in fiber.
Bethany: It comes with claims that it helps with stress management and improves sleep, memory, and even muscles. It does indeed seem to contribute to improved sleep, but it is best used in the short term, as long-term disorders can mask problems such as depression or sleep apnea, which require different treatment.
Source: Marie Claire
