The researchers concluded that multivitamins do not reduce the risk of heart disease, cancer, cognitive impairment (such as memory loss and slowed thinking) or premature death. They also noted that, in previous studies, vitamin E and beta-carotene supplements appear to be harmful, especially in high doses. Try to get 400 micrograms of folic acid, found in fortified bread and breakfast cereals, legumes and asparagus, every day. Because it has been shown to reduce the risk of neural tube defects in newborns, some women take it during pregnancy.
But some doctors warn that supplementing foods with folic acid may be fuelling rising rates of colon cancer. Adults aged 19 to 50 should aim to get 1.4 milligrams of vitamin B6 from jacket potatoes, bananas and chickpeas a day. After the age of 50, men should take 1.5 milligrams and women 1.5 milligrams. Some use it to prevent mental decline and reduce homocysteine levels (an amino acid associated with heart disease), but studies are conflicting.
Two studies showed no cognitive benefits, and although B6 reduces homocysteine, it is unclear whether it prevents heart attacks. Foods rich in vitamin B12 include fish and seafood, lean beef and fortified breakfast cereals; it is a vitamin that vegetarians and vegans tend to consume little of. Aim to get 2.4 micrograms from these sources each day. Vitamin B12 deficiency, which can cause anaemia and dementia, is a problem for some older people, so supplements can help.
However, high doses of B12 have not been shown to prevent cognitive loss, and they do not increase energy. The dietary supplement industry argues that, for many Americans, diet alone does not provide them with the vitamins they need on a daily basis, Miller said. Dietary supplements are a multibillion-dollar industry in the United States, and multivitamins account for nearly half of all vitamin sales, according to the U. Moreover, just because vitamin and mineral supplements are over-the-counter does not mean they are always safe.
The review found that taking the most commonly used supplements – multivitamins, vitamin D, vitamin C and calcium – had no significant effect on the risk of heart-related diseases. The new findings are consistent with those of previously published studies that have found no benefit from dietary supplements, including B vitamins and antioxidants, and have even suggested possible harms. You can even try some meat alternatives, such as tofu or veggie burgers, as many of them are fortified with additional nutrients, such as vitamin B12, which is sometimes difficult for non-meat eaters to obtain. However, there is little consensus among experts on whether taking vitamin and mineral supplements is beneficial for the prevention and treatment of cardiovascular disease.
For some supplements, such as beta-carotene and vitamin E, studies have found a decline in their use, following reports of negative effects on lung cancer and mortality. In contrast, sales of multivitamins and other supplements have not been affected by the large studies that found no benefit, the researchers said. Vitamin D is also advised for those who are not exposed to the sun, such as those who are housebound or cover their skin outdoors. Even a vitamin industry representative urged people to temper their hopes for dietary supplements.
A study published this month in the Annals of Internal Medicine used data from more than 27,000 people and found that taking multivitamins was not associated with living longer, but getting enough nutrients from food sources was linked to a lower risk of dying prematurely. Although vitamins are often sold in the pharmacy section of shops and the packaging resembles that of medicines, they are not regulated in the same way by the FDA and that means you have to be careful. Some people take it to protect against the common cold, but a review of 30 clinical trials found no evidence that vitamin C prevents colds. There are some important exceptions, namely for pregnant women who need extra folic acid and iron and for people who have known vitamin or mineral deficiencies.
