To help you increase long term mental performance, here are the essential vitamins and minerals your body needs. Yet, newer research indicates that using food to glean your nutrients is actually better for health than turning to dietary supplements. A 2019 study from Dr. Fang Fang Zhang, a cancer epidemiology professor at Tujson University has provided insight into the more mixed nature of nutrients in food compared to supplements and how this mix may have important health consequences.
Whole Foods Versus Supplements: The 2nd Truth on Nutrient Source
In Zhang’s research, the paramount conclusion was that: “Although supplements might fill in some holes of a deficient diet and raise low overall nutrient levels, expectations regarding supplement benefit likely surpass reality since nutrients from whole foods are part of complex compounds (like hormone-like natural products) offering benefits not achievable with single or simple combinations.” The paper, for example, demonstrated that those who got enough vitamin K and magnesium in their diets were less likely to die. However, this benefit was not found in those who got the vitamins from a supplement.
Moreover, the research was shown that nutrition high in vitamin K. vitamin A and zinc could minimize heart disease]},
But the effect was not the same when those nutrients were consumed through supplements, so it is critical to obtain these nutrients from food.
When Supplements Make Sense
However, even if food is the best source of nutrients — and we should generally get most vitamins from natural sources whenever possible — there are many situations where supplements may also be helpful. Some people could also use zinc, copper, B vitamins (for example in case of inflammatory bowel disease or osteoporosis), vitamin D and/or calcium supplementation because they have a certain pathology like vegetarianism/veganisme. These supplements will largely address insufficiencies that are difficult to correct through diet alone.
The Dangers of Too Much Supplementation
This and related findings also came with a caution: over-relying on supplements, as the study hinted that writers who do rely seem more subject to certain kinds of risks than those sticking closer to whole foods alone. A key finding is that the intake of calcium from supplements (1,000 milligrams/day or more) largely was not significantly associated with deathfrom cancer. However, the same risk was not present when calcium was ingested through eating.
An earlier warning applied to vitamin D supplements. This led the researchers to conclude that, while it is not fully clear what this association means, supplementation with vitamin D in individuals without a deficiency might increase cancer mortality.
Tips for Safe Supplement Use
They counsel caution for anyone considering supplements — even though they do seem to be helpful in reducing levels of the harmful protein. Consider these guidelines:
Watch out for the source: To avoid potentially harmful substances such as mercury and aluminum, steer clear of supplements produced in less-regulated areas like China.
Don’t cut costs when it comes to supplements: Lower-priced versions may not meet the dosage requirements set by experts, and thus will be less effective.
Avoid dangerous ingredients: Do not use any weight loss pill that contains kava-kava, which has been linked to liver damage; or bitter orange, a stimulant that can cause heart attacks and strokes.
Considered reputable brands: The choice of a familiar name is also for your own safety and hand.
Talk to your doctor: Before taking a supplement, let your healthcare provider know so they can advise if it is suitable for you or not.
Food First: The Take Home Message
Though they may assist with treating certain health problems, the study published in 2019 highlights that whole foods are generally better at delivering nutrients more efficiently and safely. In other words, most people can find the nutrients they need from a varied and balanced diet without potentially damaging supplements.
Before adding any supplements to your regimen, speak with a healthcare provider to determine whether you need them for health reasons and verify that they will not interact negatively with other conditions or medications. The good news is that you probably have what you need on your plate now or at very least closer than before – nourishing the body in ways it was designed for.
