When considering which supplements to take, here’s the latest research on which provide benefits, which don’t, and which may be dangerous.
Hope
There is encouraging evidence that Vitamin D supplements can increase bone mineral density and decrease fractures, although specific advice is still a guess. Calcium is also required.
Vitamins C and E, along with beta-carotene and zinc, are strongly supported by the research to have a preventive effect among high risk people for age-related macular degeneration.
Hype
B 12 deficiency is common in older adults, including those with Alzheimer’s, but supplementation does not slow or prevent Alzheimer’s.
B vitamins such as folic acid supplements have not been shown to affect heart disease, cancer, or mortality by lowering homocysteine, but the jury is still out because the research that was done was poorly designed.
Vitamin D is thought to be a potential help for heart disease, cancer and diabetes, but definitive trials have not been completed.
Multivitamins have not been shown to have any effect on chronic disease, but have not been shown to cause any harm. The NIH says that the current evidence is insufficient to recommend for or against multivitamin usage. Personally, I used to take one daily but have discontinued that practice.
Harm
Vitamin E was thought to be cardio – protective by keeping LDL cholesterol from oxidating, but repeated large clinical trials using high-dose supplements found no benefit, and later research indicated that doses of Vitamin E above 400 IU actually increased mortality.
Beta-carotene in high doses was initially thought to reduce the risk of lung cancer, but clinical trials found that it actually increased risk for smokers.
Tags: healthy eating, healthy habits, Vitamins