A number of publications in the medical journal The Annals of Internal Medicine, devoted to studies of the usefulness of people using widely advertised vitamins and minerals, can break the established tradition of maintaining vitality by using various pharmacologic products from a series of multivitamins and minerals. Scientists claim that the entire huge range of vitamins and supplements, imposed on us, does not bring benefits. The same multivitamins do not reduce the risk of cancer or the risk of cardiovascular disease. Research studies have shown that the theoretical assumption of the Nobel Prize winner Dr. Linus Pauling, made back in the 70s of the last century, where the influence of vitamin C on the prevention of influenza or colds was widely declared, is a common misconception. Similarly, randomized trials of several groups of patients, when one group took supplements, and the other was satisfied with placebo, did not prove that antioxidants protect against cancer.
Nobody argues that our body needs vitamins. Suffice it to recall the sad history of Magellan's campaigns, when scints of scurvy on ships could nullify the romance of great discoveries. And in the 21st century, the majority of the population of developed countries is simply obsessed with their consumption. As a result, the constant intake of vitamins, especially vitamins A, C and E, as well as beta-carotene, in various forms, may even be harmful, increasing the risk of cancer and other diseases due to the excessively inflated concentration of antioxidants in the body. Researchers are increasingly confident that the vast majority of vitamins and mineral supplements are simply not worth the excitement that reigns around them. "It's time to stop wasting money on vitamins and mineral supplements without results!" - categorically stated in one of the published articles of this magazine. On the other hand, studies of the same scientists have determined the usefulness of certain vitamins and minerals, which are recommended for consumption with a certain degree of skepticism. This is the "star" five.
Vitamin D
Of all the vitamins that have already become "classic", which were discovered between 1913 and 1941 and are called vitamins A, B, C, and so on, vitamin D is by far the most effective to recommend it as a vitamin supplement. The results of the metaanalysis (metaanalysis - as it is customary today to call the consolidation of the results of studies devoted to the study of the same issue but processed by different statistical methods) of a number of studies conducted in 2008 and 2013 revealed that adults who took vitamin D supplements daily, lived longer than those who did not. It was noted that children taking vitamin D were less likely to catch the flu, and elderly people strengthened their bones, and the incidence of fractures decreased. Scientists have not yet been able to explain the mechanism of the positive effects of vitamin D on the body, but they assured that it can be used with advantage on an ongoing basis.
Probiotics
In our body, live trillions of bacterial cells involved in the regulation of our health, but they can suddenly be destroyed with antibiotics, thereby inflicting self-beloved irreparable harm. Therefore, it is suggested that when taking antibiotics, take probiotics in the form of additives or products such as yoghurt, naturally rich in bacteria, in order to restore the colonies of bacteria that have been destroyed in the intestine. A meta-analysis of a series of studies conducted in 2012 found that the use of probiotics significantly reduces the frequency of diarrhea after a course of antibiotics. But still probiotics are not a digestive panacea, physicians do not recognize their effectiveness in the treatment of chronic diseases, for example, irritable bowel syndrome. Like most other additives, they are useful in very specific conditions, so they do not necessarily have to be taken on a daily basis.
Zinc
Compared with vitamin C, which, although it cures a cold, but does nothing to prevent it (that is, no prophylaxis), zinc in the form of an additive is able to create this. This mineral actively participates in many different aspects of our cellular metabolism, counteracts the unrestrained reproduction of viruses that cause cold symptoms. Numerous therapeutic studies have established that taking zinc will help to resist colds, and the symptoms themselves become less serious. So, if you feel that colds can not be avoided, do not get carried away with an overdose of vitamin C, and quickly take a tablet containing zinc.
A nicotinic acid
Niacin, also known as vitamin B3, has recently been talked about as a cure for all diseases (including high cholesterol, Alzheimer's, diabetes and headaches), as amazing results have been shown in the studies. A review of the 2010 studies showed that daily intake of supplements reduces the likelihood of a stroke or heart attack in the "cores", thereby reducing their overall risk of dying from cardiac complications.
Garlic
Here are his skeptics from "The Annals of Internal Medicine" unanimously attributed to an effective tool for the treatment of high blood pressure and is strongly recommended to take in a concentrated form. Which means: eat garlic! In all studies conducted in 2008, after comparing the results, a decrease in blood pressure was found for those who had high blood pressure at the beginning of the trial. All would be well, but most women have a clear preconception for garlic because of its specific smell.