then
Many people turn to vitamins and supplements to correct nutritional deficiencies or improve overall health. Are you one of them, do they really work or are they a waste of money and even dangerous?
According to a Consumer Reports study, 60 percent of US adults take at least one dietary supplement per day. But do these supplements really work? It's hard to know if a supplement is really working, especially if you're taking medication or making lifestyle changes at the same time.
In addition to vitamins and multivitamins, the most popular supplements Americans take to support overall health are fish oil, calcium, and probiotics.
"Studies show that taking fish oil can help reduce inflammation, calcium supplements can help with bone health, and probiotics can treat diarrhea from taking antibiotics. However, no studies to date have shown that probiotics improve overall health," says Lisa. Gil. Consumer Reports.
When it comes to supplements taken to boost the immune system, one of the most popular is zinc. But unless you are truly deficient in zinc, you can probably get the recommended amount through a balanced diet.
"There is also evidence that antioxidant-rich foods such as berries or blackberries, squash, carrots and cruciferous vegetables can support brain health," Gill said.
Melatonin is one of the most popular sleep supplements, and CR says there's a good reason for that. Taking melatonin can help you fall asleep about 7 minutes faster, and research shows it's especially helpful for jet lag or insomnia. However, avoid taking high doses for long periods of time so as not to interfere with the body's natural production.
Collagen was the second most common supplement surveyed for healthy hair, skin and nails after biotin.
However, some dietary supplements have serious side effects, such as: B. Liver damage. Consumer Reports recommends avoiding chaparral, shin splints, and comfrey. CR has a list of 10 dangerous supplements.