What is a supplement actually?
Well, it can be anything
extra that you take to 'top up' or enhance your diet in some way. We
all hope that there is a wonder pill out there that will somehow
compensate for our poor eating habits and enable us to carry on with
them without the guilt of not getting enough nutrients. Or perhaps it's
that multivitamin you take as 'insurance' against the sniffles.
Advertising will tell you that you need this or that tablet, but do you
really?
As far back as May 2003, the chairman of the UK's Food Standards Agency, Sir John Krebs, said ... taking some high dose supplements over a long period of time could be harmful.
There was also some research in Denmark last year that suggested the
use of some supplements might actually increase our risk of dying.
So maybe a popping a pill isn't the answer...
Certainly, it's the effortless way to get a shot of nutrients - but is it best for our bodies?
Vitamins and minerals are essential for us all, but it is
important to obtain them from what we eat rather than from supplements.
This is because they will be easier for our bodies to metabolise, so
we get the benefits faster. And a tablet doesn't contain the
phytochemicals that are found naturally in fresh fruit and vegetables!
Phytochemicals are found in most plant foods and have many benefits, including:
* protecting our cells from free radicals
* reducing osteoporosis and menopausal symptoms
* reducing the risk of some cancers
* preventing cancer cells from multiplying
* preventing pathogens sticking to our cell walls, and
* antibacterial effects
The
FSA looked at high doses of various supplements available and found
that one may have the potential to cause cancer, six may have
irreversible effects if taken in large amounts over long periods of
time, and three may have short-term non-permanent harmful consequences.
The team at Copenhagen University Hospital looked at five different
supplements with supposed antioxidant qualities and found that three of
them had the potential to increase mortality risk, whether taken singly
or in combination. Other organisations also cite the danger from taking
large doses of vitamin supplements (particularly Vitamin A) in addition
to omega-3 fatty acids.
Their findings can be summarised as follows.
Beta
carotene (especially for smokers and those exposed to asbestos) may
have irreversible harmful effects if taken for long periods at the
highest supplemental doses. Taking beta carotene was associated with a
7% risk of mortality. Beta carotene is converted to Vitamin A in the
body, under the action of other nutrients. Vitamin A accumulates in the
liver and can be fatally toxic in large quantities. Taking Vitamin A
was associated with a with a 16% risk of mortality. The Recommended
Amount is 0.7-0.9mg/day; twice this dose can cause severe birth defects
and increases the chance of developing osteoporosis.
Intakes of
calcium above 1500mg/day could cause abdominal pain and diarrhoea, but
symptoms should disappear if the supplements are stopped. The RA is
700-800mg/day for non-pregnant adults. Far too much calcium can cause
kidney stones.
Chromium, in the form of chromium picolinate, may
have the potential to cause cancer and should not be used. However,
taking up to 10mg/day in total of chromium in other forms is unlikely to
cause any harm, although the ideal RA may be much less (possibly below
0.2mg/day).
Intakes of iron above 17mg/day could cause abdominal
pain and diarrhoea, but symptoms should disappear if the supplements are
stopped. Women need more iron than men do, especially when pregnant,
the RA is 7-10mg/day for women over 50 and men. Very high doses can be
fatal for anyone because we cannot excrete iron.
Manganese
(especially for older people), nicotinic acid (Vitamin B3), phosphorus
and zinc may all have irreversible harmful effects if taken for long
periods at the highest supplemental doses.
Selenium tended to
reduce the risk of death in low doses. However, high doses are toxic
and can be carcinogenic or harmful to foetuses. Selenium is an
antioxidant and it can prevent cellular free radical damage, if taken in
conjunction with Vitamin E (low doses of both). Taking Vitamin E was
associated with a 4% risk of mortality.
Intakes of more than
10mg/day of Vitamin B6 from dietary supplements, unless acting on
medical advice, can lead to a loss of feeling in the arms and legs. The
RA is 1-2mg/day.
Levels of Vitamin C above 1000mg/day could cause
abdominal pain and diarrhoea, but symptoms should disappear if the
supplements are stopped. The RA is 60-90mg/day. Researchers found no
evidence that Vitamin C could increase longevity, but there was no
increase in mortality risk either.
Omega-3, if taken as a supplement, should be from fish bodyoil rather than from fish liver
oil to avoid inadvertently taking additional Vitamin A. American
recommendations are that the total dietary intake of omega-3 fatty acids
from fish is limited to 3000mg/day, of which no more than 2000mg/day is
from nutritional supplements; and this will also overcome any potential
problems from heavy metals that may build up in the fish.
Scary, isn't it?
At
least Vitamin C is OK, and we need some to prevent scurvy! But that
doesn't mean you should rush out to buy some tablets - Vitamin C is also
known as ascorbic acid, and you know what excess acid might do to your
stomach... You can get Vitamin C naturally from citrus fruit, kiwi
fruit, berries, tomatoes, cauliflower, potatoes, green leafy vegetables
and peppers.
Astronauts may need to survive on freeze-dried
pellets but we earth dwellers have the freedom to choose what we eat.
Just think how much more delicious life could be, trying a varied and
interesting range of foods. Much more fun than crunching on a handful
of pills...
To avoid the nightmare of too much Vitamin A, ditch
the cod liver oil and try eating some oily fish instead. Fresh, canned
or smoked varieties are all good - try salmon, sardines, mackerel,
trout, herring, eel, pilchards or even kippers! But tuna only counts if
it's fresh, the canning process removes much of the beneficial natural
oil from tuna.
Basically, if you eat a balanced diet with a range
of fruit and vegetables you should get all the nutrients your body needs
to live a healthy life. A bit of everything but not too much of any
one thing.
It's really not that difficult to eat well - and it
doesn't have to cost loads either. Just try to put a variety of colours
and textures into each meal - different coloured foods usually have
different nutrients in them, which is handy! And I mean foods in their
natural state, before they've been processed into a microwave ready
meal.
For even more health benefits, why not grow some of your own
food? Even if you only have a windowbox, fresh herbs are a doddle to
grow. I cheat and buy the ones that are already growing - but if you
look after them they last months!
Well, it can be anything extra that you take to 'top up' or enhance your diet in some way. We all hope that there is a wonder pill out there that will somehow compensate for our poor eating habits and enable us to carry on with them without the guilt of not getting enough nutrients. Or perhaps it's that multivitamin you take as 'insurance' against the sniffles. Advertising will tell you that you need this or that tablet, but do you really?
As far back as May 2003, the chairman of the UK's Food Standards Agency, Sir John Krebs, said ... taking some high dose supplements over a long period of time could be harmful. There was also some research in Denmark last year that suggested the use of some supplements might actually increase our risk of dying.
So maybe a popping a pill isn't the answer...
Certainly, it's the effortless way to get a shot of nutrients - but is it best for our bodies?
Vitamins and minerals are essential for us all, but it is important to obtain them from what we eat rather than from supplements. This is because they will be easier for our bodies to metabolise, so we get the benefits faster. And a tablet doesn't contain the phytochemicals that are found naturally in fresh fruit and vegetables!
Phytochemicals are found in most plant foods and have many benefits, including:
* protecting our cells from free radicals
* reducing osteoporosis and menopausal symptoms
* reducing the risk of some cancers
* preventing cancer cells from multiplying
* preventing pathogens sticking to our cell walls, and
* antibacterial effects
The FSA looked at high doses of various supplements available and found that one may have the potential to cause cancer, six may have irreversible effects if taken in large amounts over long periods of time, and three may have short-term non-permanent harmful consequences. The team at Copenhagen University Hospital looked at five different supplements with supposed antioxidant qualities and found that three of them had the potential to increase mortality risk, whether taken singly or in combination. Other organisations also cite the danger from taking large doses of vitamin supplements (particularly Vitamin A) in addition to omega-3 fatty acids.
Their findings can be summarised as follows.
Beta carotene (especially for smokers and those exposed to asbestos) may have irreversible harmful effects if taken for long periods at the highest supplemental doses. Taking beta carotene was associated with a 7% risk of mortality. Beta carotene is converted to Vitamin A in the body, under the action of other nutrients. Vitamin A accumulates in the liver and can be fatally toxic in large quantities. Taking Vitamin A was associated with a with a 16% risk of mortality. The Recommended Amount is 0.7-0.9mg/day; twice this dose can cause severe birth defects and increases the chance of developing osteoporosis.
Intakes of calcium above 1500mg/day could cause abdominal pain and diarrhoea, but symptoms should disappear if the supplements are stopped. The RA is 700-800mg/day for non-pregnant adults. Far too much calcium can cause kidney stones.
Chromium, in the form of chromium picolinate, may have the potential to cause cancer and should not be used. However, taking up to 10mg/day in total of chromium in other forms is unlikely to cause any harm, although the ideal RA may be much less (possibly below 0.2mg/day).
Intakes of iron above 17mg/day could cause abdominal pain and diarrhoea, but symptoms should disappear if the supplements are stopped. Women need more iron than men do, especially when pregnant, the RA is 7-10mg/day for women over 50 and men. Very high doses can be fatal for anyone because we cannot excrete iron.
Manganese (especially for older people), nicotinic acid (Vitamin B3), phosphorus and zinc may all have irreversible harmful effects if taken for long periods at the highest supplemental doses.
Selenium tended to reduce the risk of death in low doses. However, high doses are toxic and can be carcinogenic or harmful to foetuses. Selenium is an antioxidant and it can prevent cellular free radical damage, if taken in conjunction with Vitamin E (low doses of both). Taking Vitamin E was associated with a 4% risk of mortality.
Intakes of more than 10mg/day of Vitamin B6 from dietary supplements, unless acting on medical advice, can lead to a loss of feeling in the arms and legs. The RA is 1-2mg/day.
Levels of Vitamin C above 1000mg/day could cause abdominal pain and diarrhoea, but symptoms should disappear if the supplements are stopped. The RA is 60-90mg/day. Researchers found no evidence that Vitamin C could increase longevity, but there was no increase in mortality risk either.
Omega-3, if taken as a supplement, should be from fish bodyoil rather than from fish liver oil to avoid inadvertently taking additional Vitamin A. American recommendations are that the total dietary intake of omega-3 fatty acids from fish is limited to 3000mg/day, of which no more than 2000mg/day is from nutritional supplements; and this will also overcome any potential problems from heavy metals that may build up in the fish.
Scary, isn't it?
At least Vitamin C is OK, and we need some to prevent scurvy! But that doesn't mean you should rush out to buy some tablets - Vitamin C is also known as ascorbic acid, and you know what excess acid might do to your stomach... You can get Vitamin C naturally from citrus fruit, kiwi fruit, berries, tomatoes, cauliflower, potatoes, green leafy vegetables and peppers.
Astronauts may need to survive on freeze-dried pellets but we earth dwellers have the freedom to choose what we eat. Just think how much more delicious life could be, trying a varied and interesting range of foods. Much more fun than crunching on a handful of pills...
To avoid the nightmare of too much Vitamin A, ditch the cod liver oil and try eating some oily fish instead. Fresh, canned or smoked varieties are all good - try salmon, sardines, mackerel, trout, herring, eel, pilchards or even kippers! But tuna only counts if it's fresh, the canning process removes much of the beneficial natural oil from tuna.
Basically, if you eat a balanced diet with a range of fruit and vegetables you should get all the nutrients your body needs to live a healthy life. A bit of everything but not too much of any one thing.
It's really not that difficult to eat well - and it doesn't have to cost loads either. Just try to put a variety of colours and textures into each meal - different coloured foods usually have different nutrients in them, which is handy! And I mean foods in their natural state, before they've been processed into a microwave ready meal.
For even more health benefits, why not grow some of your own food? Even if you only have a windowbox, fresh herbs are a doddle to grow. I cheat and buy the ones that are already growing - but if you look after them they last months!
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