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Vitamins that are stupid, pointless and even dangerous to buy!

Бессмысленные и опасные витамины

Vitamins (from Lat. Vita - "life" and amine) - a group of low molecular weight organic compounds of relatively simple structure and diverse chemical nature. This is a group of organic substances combined by chemical nature, united on the basis of their absolute necessity for a heterotrophic organism as an integral part of food. Autotrophic organisms also need vitamins, getting them either through synthesis, or from the environment. So, vitamins are part of nutrient media for growing phytoplankton organisms. Most vitamins are coenzymes or their precursors. Vitamins are found in food (or in the environment) in very small quantities and therefore belong to micronutrients. Vitamins do not include trace elements and essential amino acids.

The elements that ensure the vital activity of the organism are classified according to different characteristics - content in the body, degree of necessity, biological role, tissue specificity, etc. According to the content in the human body and other mammals, the elements are divided into Bimacro elements (more than 0.01%); Bimikroelementy (from 10−5% to 0.01%); Biultramic microelements (less than 10−6%).

Vitamins and trace elements are essential for health, but this does not mean that huge doses of these substances will save you from disease or prolong life, Reader's Digest writes . Some vitamins can even be harmful. In most cases, to obtain nutrients preferably from a balanced diet. However, some people may recommend a higher dosage of vitamins and minerals. Discuss this issue with your doctor, especially if you are a woman of childbearing age, a vegetarian, vegan, rarely in the sun, play professional sports or diet.

Here is a list of common supplements, most of which you probably don’t need!

Beta carotene

Бета-каротин - Бессмысленные и опасные витамины

For most healthy adults, the recommended daily intake of beta-carotene (in the form of vitamin A) is 3000 IU for men and 2130 IU for women. Food sources - carrots, spinach, curly kale and melon.

Some take beta-carotene as an anti-cancer antioxidant, but such supplements can only increase the risk of lung cancer in smokers and do not prevent other types of cancer.

Conclusion: Do not take.

Folic acid

Фолиевая кислота - Бессмысленные и опасные витамины

Try to get 400 micrograms of folic acid in fortified bread, breakfast cereals, legumes and asparagus every day. Since folic acid lowers the risk of neural tube defects in newborns, many women take it during pregnancy.

But some doctors believe that enriching the diet with folic acid may be the cause of the growing incidence of intestinal cancer.

Conclusion: It is recommended to take only pregnant or wishing to become pregnant women.


Селен - Бессмысленные и опасные витамины

Try to get 55 µg of selenium from natural sources - Brazil nuts, tuna and beef. Some take selenium as a defense against cancer, especially prostate cancer.

But this may have the opposite effect: studies show that taking selenium may increase the risk of poorly differentiated prostate cancer in men who already have enough selenium.

In addition, selenium can be very dangerous in diabetes. In a 2007 study, it was found that 200 μg of selenium per day increases the risk of type 2 diabetes by 50%.

Conclusion: Do not take.

Vitamin B6

Витамин B6 - Бессмысленные и опасные витамины

Adults aged 19–50 should receive daily 1.4 mg of vitamin B6 from baked potatoes, bananas and chickpeas. After 50 men and women, 1.5 mg is required.

Some take it to prevent senile dementia and lower the level of homocysteine ​​(an amino acid that causes cardiovascular diseases), but research results are controversial.

Two studies did not reveal cognitive improvements, and although vitamin B6 does reduce the level of homocysteine, it is unclear whether this prevents heart attacks.

Conclusion: Take only on the advice of a doctor.

Vitamin B12

Витамин B12 - Бессмысленные и опасные витамины

Vitamin B12 is found in large quantities in fish, shellfish, lean beef, and fortified breakfast cereals; usually a deficiency of this vitamin is observed in vegetarians and vegans. Try to get 2.4 micrograms daily from these sources.

Vitamin B12 deficiency, which can lead to anemia and dementia, is also seen in some older people, so supplements can help. However, high doses of B12 do not prevent cognitive impairment and do not impart energy.

Conclusion: Take only on the advice of a doctor.

Vitamin C

Витамин C - Бессмысленные и опасные витамины

Vitamin C is found in citrus fruits, melons and tomatoes; adult men need 90 mg per day, and women 75 mg. Some take to prevent colds, but a review of 30 clinical studies found no evidence that vitamin C prevents colds.

However, there are exceptions: it can reduce the risk of residents of cold latitudes and people exposed to strong physical exertion, such as marathoners. Also, vitamin C may need smokers. Studies do not support the suggestion that a high dosage of vitamin C helps fight cancer and heart disease.

Conclusion: Most people don't need vitamin C supplements.

Vitamin E

Витамин E - Бессмысленные и опасные витамины

Vitamin E, found in vegetable oil, nuts, and green leafy vegetables, supposedly protects against cardiovascular disease, cancer, and Alzheimer's disease. Try to get 15 mg daily from food sources.

Not only do studies not confirm the benefits of vitamin E for the prevention of heart attacks and cancer, so high doses also increase the risk of stroke.

On the other hand, some products do protect against stroke. One study found that vitamin E from food sources (but not in the form of supplements) helps prevent Alzheimer's disease.

Conclusion: Do not take.


Цинк - Бессмысленные и опасные витамины

The recommended daily intake of zinc (found in oysters, lean beef and breakfast cereals) is 11 mg for men and 8 mg for women. It is sometimes claimed that this trace element helps prevent and eliminate cold symptoms, but studies do not confirm this.

Several studies suggest that catarrhal symptoms are not so pronounced and disappear more quickly in those taking zinc, but many others did not find such a connection. In addition, high doses weaken the immune system, so do not treat cold with zinc.

Conclusion: Do not take (except for zinc lozenges and aerosols during a cold).

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