Taking nutritional supplements for certain health problems is common, but conflicting information about their benefits complicates matters. Several studies and experts say supplements are key to increased energy, brighter moods and reduced risk of diseases ranging from diabetes to depression; others insist that vitamins do nothing more than "honey". So do supplements really work? It depends.
"Vitamins and minerals are essential for our bodies to function optimally," says Dennis Goodman, MD, director of the Department of Integrative Medicine at NYU Langone Medical Center in New York. "But along with a healthy lifestyle, it's important to make sure you're getting the right forms of high-quality nutrition, or you could be missing out on important health benefits and wasting money." Below, Dr. Goodman and other doctors weigh the downsides of taking vitamin supplements commonly sold to reduce fatigue, brain fog and hot flashes. In addition, they show alternative supplements that are more effective in treating health problems.
For fatigue and aging: NR is not total B3
Vitamin B3 is often recommended for boosting energy, but substantial research shows that a lesser-known form of B3 called nicotinamide riboside (NR) is the real superstar. Why? According to Christine Horner, MD, author of Radiant Health, Ageless Beauty, NR is converted to NAD, a compound that speeds up metabolism and activates key anti-aging proteins when it enters the body. NAD also increases the production of hormones that help prevent depression, and research suggests that NAD may help prevent Alzheimer's.
For head fog and hot flashes: E. mixed tocopherols instead
Vitamin E has been linked to a role in improving cognitive function and reducing the risk of dementia. It also eliminates hot flashes, says integrative cardiologist Patrick Fratellone, MD. However, if you are not taking mixed (alpha and gamma) tocopherols, please note that you may not see the benefits and see the negatives. "The combination of alpha and gamma tocopherols, which act as antioxidants and anti-inflammatory agents, complement each other for maximum benefit," says Dr. big brother He added that a lot of vitamin E on the market is synthetic, and the National Institutes of Health has shown that high doses of synthetic vitamin E can harm your health.
For Bone and Heart Health: Vitamin K2 instead of K1
Many women take vitamin K for strong bones and to relieve hot flashes and mood swings. However, if you are taking vitamin K1, then you may be missing out. Vitamin K2 (also called MK-7 or menaquinone-7) is the real hero, says Dr. Goodman. "Vitamin K2 activates substances that keep calcium in the bones where it should be," he says, adding that K1 does not provide this benefit. Taking K2 is especially important if you're also taking calcium tablets, he explains. Otherwise, this calcium can build up in your arteries, increasing your risk of heart attack and stroke. Dr. Goodman recommends 45 micrograms of K2 per day.
This content is not a substitute for professional medical advice or diagnosis. Always check with your doctor before following any treatment plan.
A version of this article was originally published in our print magazine .