Multivitamin, mineral supplement, want to eat after all?

With the improvement of the quality of life, more and more “health” food, medicine into our lives. 

Whether it’s an ad on a Web site or a science article, you’ll see health supplements, and every health food manufacturer will tell you exactly how effective their products are——although it’s not a lie. 

In fact, even if our ancestors did not eat many supplements, they could still have a healthy life. 

So, is health care a necessity, or is it not? 

Do you need any supplements at all?

What did scientists say?

Just saying my personal opinion is too one-sided. I will first share with you what scientists are currently evaluating about vitamins and mineral supplements.

This year, scientists from Tufts University and Pavia University in Italy convened 14 top experts in the field of nutrition and health research (only one Chinese expert), combined the current research results on multivitamins and mineral supplements, and wrote A “Expert Consensus on the Use of Multivitamins and Mineral Dietary Supplements (MVMS)”.

Expert consensus on multivitamins and mineral supplements.

There are several points in this consensus that I would like to share with you in particular.

If MVMS is used in the general population, it should include at least micronutrients that are generally deficient (that is, below the recommended intake) in the area of use. The vitamin and mineral content of the supplement should be equal to the recommended intake (RDA or AI) and should not exceed (UL), the upper limit of tolerable intake. MVMS should be used as a dietary supplement and not as a substitute for a balanced diet.

Current nutrient intake criteria are defined on the basis of specific biological and physiological indicators associated with the symptoms of disease caused by nutrient deficiency, such as vitamin D and calcium intake, to increase bone mineral density in adolescents; To reduce bone loss with age. However, more research is needed to establish a clear dose-response curve between biomarkers and disease.

Micronutrient deficiencies are prevalent in both developing and developed countries. To meet the needs of the population and individuals for micronutrients, a combination of dietary structure improvement, micronutrient fortification in staple foods and MVMS supplementation is needed.

Daily intake of MVMS is an effective way to maintain the normal metabolism and physiological function of the body by reaching the recommended intake level of many micronutrients.

Among them, vitamin B supplementation and maintenance of cognitive ability have some positive results, but more research is needed; vitamin D deficiency is common in the world, vitamin D supplementation can reduce the risk of deficiency; The results of studies on vitamin D supplementation and the risk of diseases other than bone health, such as cardiovascular disease and cancer, remain unclear.

At the population level, daily use of MVMS reduced the prevalence of micronutrient deficiencies, with the exception of iron.

It is safe for healthy adults to take MVMS which does not exceed the upper limit of tolerable intake of (UL) for a long time.

The evidence for the use of MVMS to prevent chronic disease is still inadequate. Micronutrients from food sources are key to the prevention of chronic diseases. While a few studies have found that MVMS is associated with a lower risk for specific chronic diseases, a large number of trials have found no link between the two, and even a few studies have found that MVMS increases the risk of some chronic diseases.

MVMS may be beneficial for healthy people who are prone to micronutrient deficiency or who have relatively high micronutrient needs, such as pregnant women, children and the elderly. For example, zinc and vitamin A are found to have positive effects on child growth; for pregnant women, MVMS may have a slightly improved effect on the risk of neural tube defects; and vitamin D supplementation may have a positive effect on the prevention of preterm birth and low birth weight.

In general, regular intake of dietary supplements such as multivitamins and minerals is safe and can improve nutritional levels in people with micronutrient deficiencies. But there is no evidence that dietary supplements can prevent or treat chronic diseases.

My advice

  • A balanced diet is always the primary way to get nutrition; try to supplement it with a balanced diet. 
  • Taking multivitamin and mineral supplements every day can help us avoid the harmful effects of an unbalanced diet, but don’t be superstitious about the role of supplements, especially when they are needed to cure a disease. If you’re counting on multivitamins and mineral supplements, save money. 
  • Vitamin and mineral supplements are not as many as possible. Be aware of large doses of supplements, or at least keep the amount of dietary supplements below UL. 
  • Do not buy any health products that can be used to cure diseases. 

In fact, health foods are not medicines and cannot cure diseases. And that’s what a lot of sensible health care organizations are saying over and over again. 

Therefore, any publicity can cure the disease of health care products, do not buy! Do not buy any health products that can be used to cure diseases. 

Do not buy any health products that can be used to cure diseases.

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