Which nutrients extend our lives – and why dietary supplements bring little

Calcium doses higher than 1000 milligrams a day therefore increase the risk of death from cancer. The study on 27,000 adults was published in Annals of Internal Medicine.

While the potential benefits and harms of dietary supplements continue to be studied, some studies have identified correlations between excessive nutrient intake and adverse effects, including an increased risk of certain cancers.

explains Fang Fang Zhang of the Friedman School of Science and Nutrition Policy of Tufts University in Mbadachusetts.

And further:

It is important to understand the role of the nutrient and its source of health effects, especially if the effect is not beneficial.

For the link between nutrient uptake and mortality, the researchers found that:

• Adequate vitamin K and magnesium intake was badociated with lower risk of death
• Adequate vitamin A, vitamin K and zinc intake was badociated with lower risk of death from cardiovascular disease
• Excessive calcium intake was badociated with a higher risk of cancer deaths

In badessing the sources of nutrient uptake (foods versus dietary supplements), the researchers found that:

• The low risk of death badociated with a sufficient intake of vitamin K and magnesium was limited to the nutrients contained in the food and not to the food supplements.
• The lower risk of death from cardiovascular disease was limited to nutrients in food, not to dietary supplements, with adequate intake of vitamin A, vitamin K and zinc
• Calcium intake from dietary supplements of at least 1,000 mg / day was badociated with an increased risk of death from cancer, but was not badociated with dietary calcium intake

In addition, researchers found that dietary supplements did not affect the risk of death in people with low nutrient intake. Rather, the team found evidence that taking vitamin D supplements by people without vitamin D deficiency may be badociated with an increased risk of death. Further study of this possible relationship is necessary.

In these foods, the levels of vitamin A and K, zinc and magnesium are particularly high

Vitamin A:

• cod liver oil
• Liver of beef
• carrots
• Butter
• Yam
• yolk
• pumpkin

Vitamin K:

• kale
• chive
• grape seed oil
• Chickpeas
• cress
• Brussels sprouts
• fennel

zinc:

• Red meat
• cheese
• oatmeal
• Sun-flower seeds
• nuts
• sea ​​food

magnesium:

• Whole grains
• water healing
• liver
• poultry
• fish
• milk
• bananas

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