Vitamins are a small group of substances which are necessary in very small quantities for growth and development. Most of the vitamins can not be produced by the body and so it must be taken from diet. Multivitamins can help the body to get the recommended daily dose of essential vitamins and minerals. However, supplementing these vitamins with diet that has an added dose of these nutrients can bring about some distracting side effects.
Most of people think that if they take vitamin pills, they don’t have to nuisance watching about their eating. People, who can exist on junk food and have a terrible lifestyle, are mostly attracted by vitamin tablet still be 'healthy'. Other people obtain a less extreme view and so try their best to pursue the prevailing health advice. They identify that they will fall short of the perfect and so they take vitamins as a kind of insurance policy. Even doctors thought that this was a good idea. Vitamins E and C which had a powerful effect on the 'free radicals', in laboratory tests it is found that they are linked to all sorts of medical problems from cancer to heart disease.
Many studies on vitamins have shown that vitamins from supplements do not act on the body in the same way as vitamins from foods. In the journal Stem Cells, Scientists of the Cedars-Sinai Heart Institute in Los Angeles reported that high doses of antioxidant supplements, such as vitamins C and E, increased the risk of dangerous changes in human cells. The team leader, Dr Eduardo Marbán explained, “In simple terms, by taking high amounts of antioxidant supplements, you may be increasing your chances of cancer”.
Vitamin pills and apples:
Apples are rich source of vitamin C which helps to build up the immune system of the body. However, the effects of apples and vitamin C tablets were compared by researchers at Cornell University in New York and the results were quite surprising. Along with vitamin C, apple contains many other naturally occurring chemicals including antioxidants called flavanoids and polyphenols that are thought to protect against cancer. Eating a small apple (100g) gave an antioxidant effect corresponding to taking 1500mg of vitamin C and a mega-dose supplement is required to achieve that.
“Some of the chemicals we found in apples are known to be anti-allergenic; some are anti-carcinogenic, anti-inflammatory and anti-viral. Now I have a reason to say an apple a day keeps the doctor away,” said by Professor Chong Yong Lee who is one of the study authors. In comparison to this, a 2004 Cochrane review of studies found that there was not sufficient proof that 2000mg vitamin C supplements prevented colds in the general population. A connection between vitamin C supplements and an increased risk of hardening arteries in some people with diabetes was found by in the US Women's Health Study in recent time.
Rather than taking vitamin supplements a good diet is best:
Most of people don’t need to take vitamins or food supplements apart from small groups of people who have special medical circumstances. Dietitians, nutritionists and other experts, all are agreed with this. A healthy diet is the best way to obtain vitamins that need by body. Increase your fruit and vegetable consumption to obtain vitamin instead of taking vitamin supplements. Fruits and vegetables are the foods that are nutrient rich, vitamin rich and mineral rich. These foods contain far more than the classic vitamins and minerals that has been discovered. Many other plant substances known as phytochemicals are also contained by these foods which can’t be obtain from pill.
In which conditions vitamin supplements are needed to take:
Vitamin supplements may be needed to take by the following groups of people.
- Malnourished people: Malnourished people have difficulty eating or swallowing for medical reasons due to their illness. People who have been on a weight-loss diet can be included in this condition. To avoid possible vitamin deficiencies, slimmer should think of eating more fruit and vegetables.
- People who are doing intense training for sport.
- A daily supplement of 400mcg folic acid should be taken by women who are planning to get pregnant or have just become pregnant. This supplement helps pregnant women to prevent spina bifida.
- Vegans who never eat meat or dairy products may need to take vitamin B12 in tablet form.
- Women who have only a limited exposure to sunlight and who cover up in black robes may lack vitamin D, which could be taken in supplement form. Housebound people can also take this supplement.
Only, the most basic and inexpensive multivitamin supplements are needed to take as a precaution for nutrition and training purposes. According to Sarah Schenker, concentrating on single vitamins or areas of nutrition can be a mistake. Through a balanced diet, overall health is best promoted.
Possible risks of vitamin supplements:
Mega doses of vitamins can have toxic effects so avoid them. The fat-soluble vitamins like vitamin A will be stored in the liver and so it is not necessarily required. Ultimately, they can reach toxic levels and cause liver damage. Water-soluble vitamin like vitamin C can cause diarrhea at levels of 2000mg a day, which is lower than the amount some people take in the hope of staving off colds. Recent studies on antioxidant vitamins have found that large doses of these vitamins can increase the chances of cancer by carrying out dangerous changes in human cells. The probability of consuming too much of any vitamin from food is isolated, but overdosing (vitamin poisoning) from vitamin supplementation does occur. At high enough dosages, some vitamins are responsible for side effects such as nausea, diarrhea, and vomiting.
An overdose of vitamins A, D, E and K (all of which are usually included in a multi-vitamin) can be particularly severe or even life-threatening. Symptoms of these overdosing vitamins include weight loss, muscle and or joint pain, constipation, hair loss, severe back pain, blood in urine, bleeding or bruising easily, peeling skin, severe headaches and loss of appetite. Be aware of any changes that come about while taking multi-vitamins because these side effects may present themselves in a matter of days or over time.
Some considerations for taking vitamin supplements:
If any prescribed medicine is taken by you then check with your doctor before adding a multi-vitamin supplement to your daily diet. Multi-vitamins pills can be interacted via several medications including heart and blood pressure medicine, diuretics and others. When taking multi-vitamins, NSAIDs (non-steroidal anti-inflammatory drugs) containing ibuprofen (Advil and Motrin, for example) and naproxen (Naprosyn and Aleve) should also be avoided. Other drugs that may cause an interaction with multivitamins that include etodolac (Lodine), ketoprofen (Orudis), indomethacin (Indocin) and diclofenac (Voltaren and Cataflam).
Vitamins and food supplements is neither good nor bad for taking, however they are unnecessary for most of people. A nutritious and delicious well-balanced healthy meal is the best instead of taking vitamin supplements.
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