Vitamins are important to us, but the more the better! How can we supplement them to be healthier?

In life, many people take vitamin tablets to supplement their nutrition, but did you know that recent studies have found that people who take vitamins indiscriminately may increase their risk of cancer by 27%! Today, let's talk about this topic.

Taking vitamins indiscriminately may cause more risks than you think

There was a 52-year-old Mr. Li who had a good business, but his health was getting worse and worse, and he often caught a cold and had a fever. He thought it was because his immunity was declining, so he bought imported multivitamins on the recommendation of a friend. At first, he took one pill a day according to the instructions, but when it didn't work, he increased the dosage on his own, from 1 pill a day to 8 pills within a month, and took it for a week. As a result, his health did not get better, he felt more tired, and his urine and skin were abnormally yellow. He went to the hospital for a check-up and found that he had liver failure , and the culprit was the vitamins!

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Do ordinary people need additional vitamin supplements?

Water-soluble vitamins (such as B vitamins and C) can dissolve in water and are easily excreted in the urine; while fat-soluble vitamins (such as A, D, E, K) coexist with fat in food and are absorbed in the intestines. Excessive intake can easily accumulate in the body and cause toxicity.

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Generally, a balanced diet can meet the body's needs for vitamins. The harm of excessive vitamin supplementation may be more serious than deficiency . For example, excessive fat-soluble vitamins can cause chronic poisoning, with symptoms such as loss of appetite, vomiting, diarrhea, itchy skin, and even acute poisoning.

New study: Certain vitamins linked to cancer

Vitamin B5 : In November 2023, a British study found that vitamin B5 promotes cancer growth. This is because when the expression of the MYC proto-oncogene is upregulated, more vitamin B5 will be transported into cells and converted into coenzyme A, participating in a variety of metabolic processes, producing more energy, fat and protein, and promoting the growth of cells including cancer cells.

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Vitamin B3 : In October 2022, a Swiss study also found that supplementation with nicotinamide riboside (NR, a form of vitamin B3) increased the tumor incidence in experimental mice by 27% and the risk of brain metastases by 227.2%, indicating that NR supplementation significantly increases the incidence of cancer and that tumors are easily metastatic to the brain.

Overdosage of these vitamins is risky

Vitamin A: High dose intake has strong hepatotoxic and teratogenic effects.

Vitamin D: Mainly synthesized by the skin through ultraviolet rays, with little dietary supplementation. Many people take additional supplements, but exceeding 1000 IU will increase the risk of hypercalcemia and kidney stones.

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Vitamin E: It has strong antioxidant effects, but long-term excessive supplementation can cause nausea, vomiting, headaches, and in severe cases, angular cheilitis and cheilitis.

Multivitamins: Contains multiple nutrients. Excessive supplementation may cause one nutrient to exceed the standard, increasing the burden on the liver and kidneys.

How to supplement vitamins correctly?

1. Balanced diet: ensure daily intake of 300-500g dairy products, 25-35g soy/nuts, 200-300g grains, 120-200g animal food such as fish, meat and eggs, 300-500g vegetables, 200-350g fruit and 1 egg, and at least 2 times of seafood per week , which can basically meet the vitamin needs.

2. Supplement as needed: For special groups (such as pregnant women, the elderly, vegetarians, etc.) or special circumstances (such as illness, dietary restrictions, etc.), reasonable supplementation should be carried out under the guidance of a doctor or nutritionist.

3. Avoid overdose: Do not blindly believe in the "magic effects" of vitamin supplements. Take them strictly according to the recommended dosage and do not increase the dosage at will.

Vitamins are important for health, but the more the better. Remember to share this article with people around you so that more people can understand the correct way to supplement vitamins. Don’t let well-intentioned “vitamin supplements” become a “killer” of health.