How healthy are the supplements?

Magnesium, zinc, vitamin A and vitamin K: All these nutrients are easily absorbed in the form of nutritional supplements. The effect of such additives on the body is the subject of many studies. An American research team from Friedman School of Nutritional Sciences and Politics at Tufts University has now examined the actual effects of supplements on the body – the result is surprising.

Natural Nutrients vs. dietary supplements

For the Tufts University study, data from more than 27,000 adult Americans (aged 20 or older) were examined. The goal was to check which nutrients, regardless of their source, are badociated with a low risk of premature death from cancer or heart disease. The results show: The origin of nutrients plays a crucial role. A distinction is made between natural nutrients and nutritional supplements.

"It's important to understand the role of the nutrient and its source for health outcomes, especially if the effect may not be beneficial," explained the research director, Dr. Dr. med. Fang Fang Zhang.

the first step The study examined basic nutritional intake and its impact on the risk of death. The result is as follows:

• The supply of a reasonable quantity of Vitamin K and magnesium were with a total reduced risk of death logged.
• The contribution of a reasonable amount Vitamin A. Vitamin K and zinc were with a reduced risk of death from cardiovascular disease logged.
• An excessive intake of calcium was with a increased risk of cancer deaths logged.

in the second step The influence of the origin of the nutrients on the results of the first stage was studied. The result looks like this:

• Reducing the risk of death due to the intake of a sufficient amount of vitamin K and magnesium limited to natural nutrients, not food supplements.
• Reducing the risk of death from cardiovascular disease by taking enough vitamin A, vitamin K and zinc limited to natural nutrients, not food supplements.
• Calcium intake from dietary supplements at least 1000 mg / day is badociated with an increased risk of cancer. This relationship was not related to calcium intake from foods.

The results of the study show: The beneficial effects of ingestion of nutrients are limited to natural nutrients and stay away from dietary supplements. In a press release, the head of the study, Zhang, summed up his findings as follows: "Our study supports the idea that there are beneficial badociations with dietary foods that can not to be reached with dietary supplements. "

Natural sources of nutrients for vitamin A, vitamin K, zinc and magnesium

According to the study, it is therefore better to return to natural sources of nutrients. Here you will find a list of suppliers of natural nutrients:

• Sources of vitamin A:
  Broccoli, butter, potatoes, cheese, beef liver, carrots, spinach, tomatoes, cherries, grapefruit, carrots, pumpkins
• Sources of vitamin K:
  Legumes, cabbage, oranges, chives, avocados, chickpeas, watercress, pears, seafood
• Sources: Zinc
  red meat, eggs, oatmeal, lentils, soy, sunflower seeds, cheese, millet, nuts, seafood
• sources of magnesium:
  Bananas, milk, fish, poultry, whole grains, kiwis, pineapple, dried figs, dates, cocoa