8 Common Vitamin Supplements You Probably Don't Need

There are some common vitamin supplements whose consumption is drawn exorbitantly among the population that you should not take lightly or at least, not in high doses if you do not want to take certain risks. We tell you what they are.

If you think you need vitamins and minerals or that you have any nutritional deficiency, you should talk to your doctor and request an analysis. However, many people consume vitamin supplements uselessly or in excessive doses, without experiencing improvements in their health or even exposing themselves to dangers. In all cases it is better to obtain that contribution of food from a complete diet and, as we say, consult the intake of nutrients in a pill format with a specialist.

From Reader´s Digest they give us the truth about eight common vitamin supplements that maybe you should stop taking if you don't have medical advice. A good percentage of the population consumes without limits, often without actually needing it. Do you want to know what they are?

8 usual vitamin supplements that you should eliminate

  • Beta-carotene: For most healthy adults, the recommended daily amount of beta-carotene (in the form of vitamin A) is 3,000 IU for men and 2,130 IU for women. Where can you find it? Mainly in orange and dark green fruits and vegetables, such as carrots, spinach, kale or watercress. Some people take this supplement as an antioxidant against cancer, but these can increase the risk of lung cancer in smokers and have not been shown to prevent any other form of cancer.
  • Folic acid: The usual thing is that it is only prescribed as a supplement to pregnant women and anyway, doctors warn that their excessive consumption could be linked to the onset of colon cancer. We recommend you find the 400 milligrams of this element eating whole wheat bread, cereals, legumes or asparagus.
  • Selenium: Macadamia nuts, tuna, meat, lentils, peas, peanuts, sunflower seeds or beans are foods rich in selenium, a mineral that is usually ingested to prevent some types of cancer such as prostate. However, a recent study found that taking selenium could increase the risk of high-grade prostate cancer in men who already had a high content of this mineral. It is also one of the worst supplements for diabetes: a 2007 study found a 50% higher risk of type 2 diabetes in people who took 200 milligrams of selenium a day.
  • Vitamin B6: Adults between 19 and 50 should try to obtain 1.4 milligrams of vitamin B6, present in pork loin, garlic, liver, fish, pistachios, spices or wheat bran and brown rice. Experts indicate that only people who have an express medical recommendation should take the supplement, as some studies reveal that there are no cognitive benefits with their consumption.
  • Vitamin B12: Foods rich in vitamin B12 include seafood, lean beef and cereals, with its recommended intake of 2.4 milligrams every day. Vitamin B12 deficiency, which can cause anemia and dementia, is a problem for some older people, who should always consult the doctor taking supplements. If you have signs of nutritional deficiency, talk to your doctor. On the other hand, high doses of B12 have not been shown to prevent cognitive loss, nor do they increase energy.
  • Vitamin C: Present in citrus fruits, melons and tomatoes, the recommended consumption in adults is 90 milligrams a day for men and 75 milligrams for women. Supplements tend to focus on protecting against the common cold, but according to Reader's Digest, a review of 30 clinical trials found no evidence. However, there are some exceptions, as it can reduce the risk in people who live in very cold climates or experience extreme physical stress, as well as in smokers. On the other hand, various studies do not support claims that high doses of vitamin C can fight cancer and heart disease.
  • Vitamin E: Being relates the consumption of vitamin E, which is found in vegetable oil, nuts and green leafy vegetables, with the prevention of heart disease, cancer and Alzheimer's. Try to get the recommended 15 milligrams a day of your diet, as several studies have failed to show that supplements prevent heart attacks or cancer, but in addition, high doses may increase the risk of strokes. Another study found that vitamin E in food, but not in supplements, does help prevent Alzheimer's disease. In short: look for it in real food.
  • Zinc: Usually, zinc pills are promoted as a way to fight colds more quickly, but studies are inconclusive and on the other hand, high doses can weaken the immune system. Instead, find zinc in veal, oysters, cashews, quinoa, shrimp, turkey or cereals. The recommended daily amount is 11 milligrams for men and 8 milligrams for women.