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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 by their chemical nature, united on the basis of their absolute need for a heterotrophic organism as an integral part of food. Autotrophic organisms also need vitamins, getting them either by 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 are micronutrients. Trace elements and essential amino acids are not vitamins.

Elements that ensure the vital activity of an organism are classified according to various criteria - 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 Bimacroelements (more than 0.01%); Bimicroelements (from 10−5% to 0.01%); Biological microelements (less than 10−6%).

Vitamins and minerals are necessary for health, but this does not mean that huge doses of these substances will protect you from illness or prolong life, writes Reader's Digest. Some vitamins can even be harmful. In most cases, it is desirable to obtain beneficial substances from a balanced diet. However, for some people, an increased dosage of vitamins and minerals may be recommended. Talk to your doctor about this, especially if you are a woman of childbearing age, a vegetarian, a vegan, rarely in the sun, doing professional sports, or dieting.

Here is a list of common supplements, most of which you most likely don't need!

Beta carotene

Бета-каротин - Бессмысленные и опасные витамины

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

Folic acid

Фолиевая кислота - Бессмысленные и опасные витамины

Try to get 400 micrograms of folic acid in fortified bread, breakfast cereals, legumes, and asparagus daily. 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 bowel cancer.

Conclusion: It is recommended to be taken only by pregnant women or women who wish to become pregnant.


Селен - Бессмысленные и опасные витамины

Try to get 55 micrograms 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 can increase the risk of low-grade prostate cancer in men who already have enough selenium.

In addition, selenium can be very dangerous for diabetes. A 2007 study found that 200 micrograms of selenium per day increased the risk of type 2 diabetes by 50%.

Conclusion: Do not accept.

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 need 1.5 mg.

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

Two studies have not found cognitive improvements, and although vitamin B6 does lower homocysteine ​​levels, it is unclear whether this prevents heart attacks.

Conclusion: Take only on the recommendation 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 among vegetarians and vegans. Try to get 2.4 mcg from these sources daily.

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 give energy.

Conclusion: Take only on the recommendation 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 need 75 mg. Some people take colds 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 among residents of cold latitudes and people exposed to strong physical exertion, such as marathon runners. Smokers may also need vitamin C. Studies do not support the hypothesis that a high dose of vitamin C helps fight cancer and heart disease.

Conclusion: Most people do not 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, but high doses also increase the risk of stroke.

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

Conclusion: Do not accept.


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 symptoms of the common cold, but studies do not confirm this.

Several studies suggest that colds are less pronounced and faster in those taking zinc, but many others have not found such a connection. In addition, high doses weaken the immune system, so do not treat the common cold with zinc.

Conclusion: Do not take (except zinc candies and aerosols during colds).

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