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Wanting to do something good for their health, people often turn to vitamin supplements. But taking many vitamins in the form of tablets can be essentially useless for health, and in the worst case - even very risky.
Consuming many isolated vitamins, minerals and trace elements does not have the same strong effect on the body as wholesome food containing such nutrients.
Multivitamin complexes. According to experts, a meta-analysis of numerous studies of vitamin supplements showed that taking multivitamins does not have a positive preventive effect on cardiovascular diseases. According to doctors, a balanced diet is quite capable of replacing multivitamin supplements, so it makes no sense to spend money on the latter.
Vitamins A, C and E. These three are the most well-known and considered important antioxidants. They fight free radicals, which in turn are responsible for the aging process and the development of inflammation and related diseases. Doctors emphasize that these vitamins can be harmful to the body in particularly high doses. As for their sources, fruits, vegetables and high-quality oil supply the body with antioxidants in sufficient quantities.
Vitamin B3. For a long time, it was believed that niacin has a protective effect on the heart and brain. It is mainly present in beef, pork, herring or red fish. Referring to research, doctors state that long-term intake of this vitamin did not reduce the number of heart attacks or strokes in patients, while the risk of liver problems and internal bleeding increased.
Vitamin D. It is very important for bone health, because it contributes to the accumulation of calcium. Experts believe that it is difficult to provide your body with the required amount of vitamin D only through food - especially when the skin receives little sunlight due to the weather. Expert summary: A supplemental dose of 2000 to 3000 IU of vitamin D may be helpful.
Folic acid. Folate as a baby vitamin is especially important for pregnant women and women who want to become pregnant. Folic acid deficiency can have serious consequences for the future child. According to experts, this nutrient should be taken additionally, only green vegetables and legumes in the diet are not enough for this.
Vitamin B12. The importance of this vitamin increases with the number of people who deliberately refuse meat. Doctors emphasize that vitamin B12 is indispensable: it is important for the processes of cell division, blood formation, and the function of the nervous system. With a lack of animal food in the diet, taking B12 is not just useful, but necessary.
