Supplements: Do They Work?
Know the pros and cons of supplements in order to take advantage of them to their full potential.
Por Pan-American Life
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They've been around for a while, we take them religiously, and we often count on them to stay healthy. But supplements and vitamins are not a cure-all: most have not been proved to improve or prevent conditions such as heart attacks, cancer, bone fractures, and others. Know the pros and cons of supplements in order to take advantage of them to their full potential.
Click through for a quick review of seven of the top-selling supplements, including how they’re used, known benefits, and potential risks.
What's in a name?
The word vitamin is formed by the Latin vita ("life") and amine, since vitamins were once thought to be amino acids. Although this last bit has been disproven, we are more aware than ever of the fundamental role that vitamins play in maintaining our wellbeing. There are 13 essential vitamins: A, C, D, E, K, and a group referred to as the B vitamins (thiamin, riboflavin, niacin, pantothenic acid, biotin, vitamin B6, vitamin B12, and folic acid).Multivitamins
Often found in pill or capsule form, they contain all or most vitamins and minerals considered essential for the body to function, grow, and develop. Multivitamins are usually consumed to promote general health and prevent chronic conditions such as cancer and cardiovascular disease.The Evidence Says...
Although they have proven successful in preventing nutrient deficiencies in specific groups such as pregnant women, clinical trials have shown little benefits for healthy people. It is possible to overdose on certain nutrients such as vitamin A and calcium, which many multis contain, but this is a rare occurrence.B Vitamins
This vitamin group is fundamental for maintaining healthy metabolism and, consequently, ensuring and boosting energy levels. Research suggests that a balanced diet provides plenty of the B vitamins—including B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, B12, and folic acid—for most people.The Evidence Says...
While we can get enough vitamin B from food, there are some exceptions. Vegetarians, people who have trouble absorbing B12, and women who are or may get pregnant and should take a prenatal vitamin for extra folic acid. Before taking a folic acid supplement, B12 levels must be checked: high doses of folic acid can mask a vitamin B12 deficiency, which could lead to anemia, weakness, muscle cramps, and loss of balance if left untreated.Vitamin K
Known primarily for its antihemorrhagic properties, vitamin K gets its name from the Danish word Koagulation, meaning clotting. True to its etymology, this vitamin is necessary to promote healthy blood clotting and protein synthesis. Leafy greens and other vegetables provide most people with all of the vitamin K they need, but even if you don’t eat veggies, the vitamin occurs naturally in your body: the “good” bacteria in your intestines are responsible for its production.The Evidence Says...
Despite the vitamin's popularity, there is no clear evidence that supplemental doses prevent cancer. If you are taking blood-thinning medication such as warfarin (including Coumadin and generic versions of the drug), avoid high doses of vitamin K: surplus amounts of the vitamin may counteract the effects of these drugs, which work to treat existing blood clots and prevent new clots from forming. Those who suffer from high blood pressure or other heart diseases should talk to a doctor about the proper amounts of vitamin K to include in their diet.Fish Oil
Eating two or more servings per week of oily fish, such as salmon or sardines, is linked with a lower risk of heart attacks and strokes. Fish oil supplements are derived primarily from mackerel, herring, sea lion, whale fat, and albacore tuna because they have high contents of fatty acids, which can serve as blood thinners and prevent blood clotting. For this reason, fish oil is used for heart and circulatory disease.The Evidence Says...
The latest evidence suggests that fish oil pills don’t offer the same protection as consumption of oily fish, even for people at risk for heart disease. Always ask your doctor before starting fish oil supplements, especially if you are taking anticoagulant drugs such as heparin or warfarin.Foto: Shuttertock