In order to fight a vitamin deficiency, we should eat certain types of food that fill our daily needs for nutrients and vitamins. If food is not enough to fulfill our daily dosage, we can opt for taking certain vitamins and supplements to help our levels get back to normal and to live a healthier life. However, not all of them are safe to use and some can even be useless.
Bright Side listed 6 vitamins that are really necessary for you, or can even be harmful, and 5 that are safe to take.
1. Vitamin C
]A lot of people believe that supplements of vitamin C are good for treating common colds. However, studies have found that although some people may benefit from these supplements, there are no consistent effects we get by taking vitamin C. In this case, it’s always better to eat foods rich in vitamin C, like: strawberries, oranges, and broccoli.
2. Vitamin A
Vitamin A is important for our vision health. However, if people have a healthy and balanced diet, they don’t need to take it as a supplement. This supplement can also increase the risk of lung cancer in smokers. You can eat carrots and sweet potatoes instead.
3. Vitamin E
Although vitamin E supplements are believed to protect us from cancer, a study has proven that they are not safe and can even increase the risk of prostate cancer. Which means they are not as effective as people think. Instead of taking this supplement, we can eat spinach, avocadoes, and nuts to have natural sources of vitamin E.
4. Mass gainers
Mass gainers are totally unnecessary if people follow a healthy diet. Also, these types of supplements are full of sugar, which may result in people gaining too much extra weight, increasing the chance of diabetes and high blood pressure.
5. Fat burners
There is a lack of evidence that proves the effects of fat burners in helping you to lose weight. Fat burners have also been proven to cause liver failure, heart attacks, and other health conditions, so it’s better to avoid them.
Multi-vitamins are probably the most popular supplement, among all of them. People really believe they are necessary for a healthy life. However, this study found that long-term use of multi-vitamins actually increases your risk of death. We should instead follow a healthy diet, full of all the nutrients we need.
1. Vitamin D
Vitamin D makes our bones stronger. Our natural source of vitamin D is sun exposure, but there are places in the world where people don’t have enough sunlight to have sufficient vitamin D. Since this vitamin is very hard to find in food, it’s better to take a supplement.
2. Omega 3
Omega 3 is a nice supplement option for people who don’t eat fish. Omega 3 lowers blood pressure and reduces the risk of sudden heart disease. These supplements also help fight inflammation and improve bone and joint health by boosting the calcium in the bones. People who follow a vegan diet should really consider taking this supplement.
3. Vitamin B12
Vitamin B12 is a safe supplement to take, even in high doses. It’s very effective for people with inherited B12 deficiency and anemia. It’s also a good supplement to take if you follow a vegan diet.
4. Protein powder (whey or soy)
Protein powders can help with weight loss and toning. If taken in safe amounts, protein powders are considered complete proteins for a healthy lifestyle. Protein powders like whey and soy contain essential amino acids that the body needs to repair its tissues. On the other hand, it turns out beef protein lacks nutrition values, especially essential amino acids.
5. Green powder
These supplements are made from vegetables, greens, probiotics, herbs, and more. Green powders provide overall wellness if combined with a healthy diet. They help the immune and digestive systems and can improve energy.
Do you take any supplements that are doing wonders for your health?