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If you are considering dietary supplements in the hope of living longer, a new large-scale study suggests that you'd better invest that money in nutritious foods.
The research found that vitamins A and K, magnesium, zinc and copper were associated with a lower risk of death from heart disease or stroke and an overall lower risk of death over the six years of life. followed on average. But these discoveries are only true when the nutrients come from food and not from supplements.
No benefit for the general population
More worryingly, the study found that taking at least 1,000 milligrams of calcium daily as supplements was associated with an increased risk of death. This was not the case of dietary calcium.
"More than half of the US population consume supplements on a regular basis, but it is quite clear that its use is of no benefit to the general population." Supplements do not replace a healthy, balanced diet. said Dr. Fang Fang Zhang, from the study. lead author.
"Supplements are thought to improve and maintain health, but this study provides more evidence that there is no benefit," Zhang added. She is an Associate Professor at the School of Science and Nutrition Policy at Tufts University in Boston.
Zhang said that it was not clear why the nutrients in the supplements did not bring the same benefits as when they are found in foods.
"The supplement forms could simply have different effects from the natural form.In foods, the body can regulate and limit the absorption of nutrients.In supplements, the body does not have the same impact regulation, "she said.
Zhang pointed out that the population in this study was generally healthy, so the results do not necessarily apply to people deficient in certain nutrients.
The most used vitamin C
The study included more than 27,000 American adults aged 20 and over. They answered questions about their use of dietary supplements and their diet.
More than half reported using at least one supplement and more than a third, a multivitamin. Users of supplements were more likely to be women, whites, and higher levels of education and income. They were also more likely to eat healthily and to be physically active.
Vitamin C was the most commonly used supplement, followed by vitamin E, calcium and vitamin D, according to the report.
So, is it time to empty the cupboards and throw away all your supplements?
Zhang said that if you are healthy, the supplements are not recommended. But if you have been diagnosed with a deficiency of certain nutrients, do not stop taking it without talking to your doctor, she advised.
Samantha Heller is a dietitian at NYU Langone Health and has not participated in the study.
A very delicate balance
"No nutrients will solve our health problems, but it is sometimes necessary to take vitamin or mineral supplements, which are necessary and important," said Heller.
For example, people with a vegan lifestyle may be short of vitamin B12, vitamin D and omega-3 fatty acids, she explained. And she said that vitamin D deficiency is a global problem, even though there is no consensus among health experts on the amount of vitamin D that people should take.
"Supplements can be helpful when needed, but some people think that if a little is good, the better it is.Our body works to maintain a very delicate balance, and consume an excessive amount of it. one of the nutrients can spill it "Heller says.
The bottom line, according to the two experts, is that everyone should get most of the vitamins and minerals in food.
"No supplement can include all the amazing plant compounds found in fruits and vegetables, legumes, nuts and seeds, as well as in whole grains," said Heller. "The nutrients in food act synergistically to help us stay healthy and fight disease."
The results of the study were published online in the Annals of Internal Medicine.
Image credit: iStock
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