Healthy or dangerous? Be aware of the limitations of taking popular supplements before taking them. Nearly half of Americans on a daily basis, herbal supplements or the diet, consume and consume these products without prescription are received, very booming. According to recent estimates by the American Botanical Council, sales of herbal supplements reach $ 6 billion annually.
Certain supplements can improve your health, but other supplements can be ineffective and even harmful. Dr. John Manson, director of preventive medicine at Brigham and Women’s Hospital in Boston and a professor of medicine at Harvard Medical School, warns that you are an “awareness buyer.”
“Many supplements on the market have not been carefully tested,” says Dr. Manson. So a few supplements are helpful. He adds that many of the claims that they are healthy are baseless.
The seven supplements that should be taken with caution, if you wish to take them, are:
Vitamin D Supplement: Too much of it can damage the kidneys.
Vitamin D increases the absorption of calcium in the body and its consumption in a sufficient amount promotes health and wellness. Vitamin D supplements are very popular, they help strengthen bones and prevent bone diseases such as osteoporosis. But in many cases, healthy women who also take small amounts of vitamin D supplements (about 400 international units, IU) after menopause do not really need them at all.
Manson acknowledges that there is strong evidence that cravings for vitamin D supplements are high. According to Manson, high intake of this vitamin in the form of nutritional supplements is not necessary.
After reviewing the evidence, it was found that healthy women did not necessarily prevent their bones from breaking if they took small amounts of vitamin D. The findings are based on a report by the U.S. Preventive Services Executive and published in the Annual Journal of Internal Medicine.
There are differing views on the dosage of this vitamin for women over 65, women who suffer from vitamin D deficiency or have a history of falls or osteoporosis. According to the Medical Institute, it is helpful for their doctor to prescribe vitamin D supplements.
The Cleveland Clinic notes that one of the dangers of high vitamin D intake in healthy people is that if the level of vitamin D in the blood exceeds 100 ng per milliliter (nanograms per milliliter), the body absorbs excess calcium, resulting in kidney stones. شد. A 2013 study in the United States found that postmenopausal women were 17 percent more likely to develop kidney stones who took vitamin D and calcium supplements daily than women who took placebos.
According to the Medical Institute, the recommended daily allowance of vitamin D is 600 units for people 1 to 70 years old and 800 units for people 71 years and older, which comes from foods such as salmon, tuna, milk, mushrooms and fortified cereals in the daily diet. It becomes.
Calcium: Excess amounts are deposited in the arteries.
Calcium is especially important for strengthening bones and heart health, but too much is harmful.
“Get as much calcium as possible from your diet,” says Dr. Dennis Milstein, medical director at the Mayo Clinic in Arizona, Scotland. Research shows that it is better to absorb calcium with food. The National Institutes of Health recommends 1,000 mg of calcium daily for women 19 to 50 years of age and 1,200 mg of calcium for women 51 and older. Each 120 grams of yogurt contains 207 mg of calcium, which is one-fifth of the recommended amount per day. Other rich sources of calcium include milk, cheese, fortified cereals and fruit juices.
Calcium deficiency or calcium deficiency in the blood may be detected by a blood test . If your blood calcium is low, your doctor may prescribe a calcium supplement.
However, taking too much calcium, more than 2,500 mg per day for adults between the ages of 19 and 50, and more than 2,000 mg per day for people over the age of 51, can lead to problems. According to the Cleveland Clinic, researchers believe that without enough vitamin D to help absorb it, excess amounts of calcium remain in the arteries instead of in the bones.
Multivitamins: There is no substitute for a healthy diet.
Many people believe that they do not get enough vitamins and minerals from their diet. However, the full usefulness of supplements is still shrouded in mystery.
The study, published in the October 2011 issue of the Journal of Internal Medicine, was based on data from 40,000 women over the age of 19. Surprisingly, the researchers found that, on average, women who took supplements had an increased risk of death compared to women who did not take supplements. Multivitamins were ineffective or ineffective against common cancers, cardiovascular disease, and death.
However, most recent studies have shown the benefits of taking multivitamins. The study, published in the January 2015 issue of the Journal of Nutrition, looked at more than 8,000 men and women over the age of 40 and found that women who took multivitamins for three years or more had a lower risk of heart disease.
Pregnant women are strongly advised to take pregnancy vitamins along with folic acid , which helps prevent birth defects. If you have malabsorption syndrome, a condition in which the body is unable to fully absorb vitamins and minerals, your doctor may prescribe a multivitamin. But Manson believes that for healthy people, a supplement can never be a substitute for a healthy diet.
Fish oil supplement: Replace fish or flaxseed.
Rich in omega-3 fatty acids, fish oil has been introduced as a food to reduce heart disease. However, there is more evidence that fish oil supplements have skeletal benefits for the heart.
In a study published in the May 2013 issue of the Journal of Medicine, 6,000 people at high risk for cardiovascular disease were given 1,000 mg of omega-3 supplements daily for five years. However, at the end of the study, the condition of the group at risk of dying from cardiovascular disease was not much better than that of the participants who took the placebo.
Doctors believe that the best way to get omega-3 is through food. According to the Mayo Clinic, eating fish, which is rich in omega-3 fatty acids, seems to be more beneficial to heart health than taking supplements. The American Heart Association Diet Guide recommends eating two servings of fish a week.
The association recommends one gram of omega-3s a day for heart patients. If you have high triglycerides, 2 to 4 grams in the form of supplements prescribed by your doctor is recommended. Other sources of omega-3s include fish oil , flaxseed , walnuts and avocados.
Herbal medicine john`s wort: Avoid drug interactions.
This herbal medicine is often used in the form of tea or in capsules to treat mild depression, anxiety and sleep disorders. Although some studies have suggested that the drug has been shown to be effective in treating mild depression, an extensive study in 2011 by the National Institute of Mental Health found that herbal remedies were better at reducing symptoms of mild depression than placebo. They do not act.
Researchers acknowledge that the improvement in depressive symptoms as a result of consuming St. John’s wort. john wort may have similar effects to placebos.
The American Health Association reports that patients’ beliefs about whether they are taking placebo or herbal medicine affect their depression more than what they are actually consuming . But, says Dr. Milstein: The biggest problem with St. john wort has drug interactions with other drugs.
According to a study published in the July 2014 issue of the journal Supplements and Alternatives, in 28% of cases where St. John Wort was prescribed between 1993 and 2010 and was dangerously associated with antidepressants or anti-anxiety drugs, statins or birth control pills .
Taking this herbal medicine can reduce the effect of other medicines, including birth control pills. What is particularly important about this drug is that before taking St. John’s wort. john wort Read about the effects of this medicine and talk to your doctor.
Kava-Kava: Side effects can damage the liver
This plant is taken from the root of Piper methysticum and is offered as a pill to treat anxiety and insomnia with different results.
According to a 2010 study by experts, herbal remedies containing kava-kava play an important role in the treatment of insomnia. Results from the 1990s and early 2000s showed that this plant could reduce anxiety and improve sleep quality in patients suffering from insomnia and restlessness.
However, kava-kava can have very serious side effects. According to findings from the US National Library of Medicine, products called kava are clinically associated with acute liver damage that can even be severe and fatal.
In March 2002, the US Food and Drug Administration warned of the dangers of kava-kava side effects on the liver, prompting the National Health Center to suspend all studies on supplements. Kava-kava is associated with abnormal muscle spasms and reacts negatively with a number of medications, including anticonvulsants , antipsychotics, and medications for Parkinson’s disease.
Soybean: Beware of estrogen.
Tofu, tempeh and soy milk are all rich sources of protein , fiber and some minerals. Some women also take soy as a supplement to relieve the symptoms of menopause.
However, concerns about soy supplements have increased because studies have shown that because they contain estrogen, they increase the risk of breast cancer. The American Cancer Society notes that research into soy and cancer is very complex, controversial, and evolving.
“If you are worried about breast cancer , avoid soy supplements and soy-containing proteins,” says Milstein . But absorbing soy from foods does not seem to be a concern.