With the cost of shopping carts rising every day, and a lifestyle that sometimes makes it difficult for us to stop to cook something healthy, many people think that their nutritional health This can be solved by several supplements. After all, they are usually very complete and contain all the vitamins and minerals our body needs. However, unfortunately, what is easy is not always the most useful.
There are many reasons why it is best to obtain nutrients through feeding, not through supplements. Some of these reasons involve the possibility of a condition known as hypervitaminosis, which occurs when we consume an excess of certain types of vitamins. Others, however, have to do with the fact that nutrients are not absorbed in the same way whether we take them through a tablet, chewing gum, or effervescent tablet.
Supplements are useful in specific cases where there are some nutritional deficiency for any reason. But for the general population, the most they will give us will be very expensive urine.
Fat-soluble and water-soluble vitamins
Although they may also include other important nutrients, such as omega-3 fatty acids or certain minerals, supplements are usually taken to ensure adequate amounts of vitamins. There are very complete ones, which include all the vitamins we need. But this is not always a positive thing.
To understand this, we must know that there are two types of vitamins: water-soluble and fat-soluble. First They dissolve very well in water, but not in fats. Therefore, if we take them in excess, they are excreted through urine. On the other hand, fat-soluble ones do not dissolve in water, so they cannot mix with urine. If this Well soluble in fats, therefore they are not excreted, but accumulate in tissues. Let’s remember that tissues are groups of cells and that cell membranes are composed primarily of lipids, which are a type of fat.
An example of a water-soluble vitamin is Vitamin C. Very often it is taken in the form of supplements, both multivitamins and tablets containing only vitamin C, aimed at preventing colds and other respiratory infections. However, if you have an adequate diet, it is likely that your vitamin C intake will be sufficient and the excess will be excreted in your urine.
On the other hand, other vitamins such as D and A, are fat soluble. This means that excess can lead to hypervitaminosis, which causes toxic effects in the body. Therefore, although these harmful effects are difficult to achieve, overuse of supplements containing these vitamins is not recommended.
Nutrients from food are absorbed better than from supplements.
In 2019, a group of scientists from Tufts University published a study in which certain nutrients were most potent in preventing mortality from diseases such as cardiovascular disease or cancer. Additionally, something very interesting was observed: these effects were only observed in participants who received these nutrients through diet. If they had exactly the same contribution, but through additives, no benefits associated with reduction in mortality.
Vitamins and other essential nutrients interact with each other as well as with other substances present in food. This makes it easier to absorb compared to the same vitamins that come in the form of supplements.
No matter how complete a tablet is, it will always be missing some compounds that are only found in food and that may also provide additional anti-inflammatory and antioxidant effects, for example.
A hamburger will not be healthier if you mix it with additives
It makes sense that there are people who need to take supplements. Vegans, for example, need a supply vitamin B12, since the foods in your diet do not contain it. Older people sometimes need this too, as it is difficult for them to eat properly. In general, there are many exceptions that are usually found family doctors.
There are also people who take health supplements. That is, they eat healthy; but, just in case, they are also supplemented. This is not necessary for them, since they will have adequate intake only from food.
But without a doubt, among the hardest hit are those who believe that by taking supplements they can eat more ultra-processed and junk food without affecting their health. This is a mistake because the nutrients in supplements do not suppress excess fats or sugars this type of food.
It is very important to get a good nutrition education. Learn to eat healthy, with adequate nutrition, and without regret when we deviate from our intended path of nutrition. With such a good diet, supplements are not needed, except in special cases. They may even be counterproductive.
Source: Hiper Textual
