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Not All Vitamins Are Good For Your Health, Here Are The Ones You Should Take

Not All Vitamins Are Good For Your Health, Here Are The Ones You Should Take

I have seen how our previous generations depended on vitamins most of the time. They would start with, “give your kids multi-vitamins, it is good for their growth”, then, they would proceed to, “why don’t you take some supplements for your healthy bones, and beautiful hair?” And then they would go on with, “I need to take so-and-so vitamin to stay fit because I am growing old.” Taking vitamin never ceases. But the question is, are all vitamins safe for us? What does science say?

Science says that you should take vitamins, but most  importantly, you should cover your daily nutritions from consuming healthy, balanced meals, and not entirely depending on vitamin. There are few health conscious people out here who are on diets, and think that taking vitamins are enough to fill in the blank. Science also says something different. New studies have evolved around how people, especially women, who took multi-vitamins, died at higher rates than women who didn’t. Studies have also seen that vitamin can lead to cancer, heart disease, and may shorten lives. Here are the list of vitamins that you should take, and the ones you should avoid.

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Vitamin A, C &E: Antioxidants; may cause certain types of cancer if overly taken.

Vitamin A, C, and E are also known as antioxidants. This supplement is quite commonly used in order to prevent oneself from cancer. But studies show otherwise. If antioxidant vitamin is taken in large amount, it can possess harm to the body. A detailed study on male smokers, who consistently took vitamin A, were at higher risk of getting lung cancer than those who did not consume that vitamin. Therefore, it is always advisable to eat fresh fruits and vegetables that are full of antioxidants. The body does not require extra amount of vitamin A, C, and E.

Vitamin B3: may develop infections, liver problems, or internal bleeding.

Another vitamin that falls in the “not good” category is vitamin B3. It is believed to have adverse effect on patients with heart diseases, diabetes, or high cholesterol. This vitamin supplement is usually prescribed to prevent LDL (the bad) cholesterol by reducing its level, and increasing HDL (the good) cholesterol’s level. It is also given to patients with heart stroke history. Rather, in studies shown that patients who regularly took vitamin B3 were more likely exposed to developing infections, liver problems, and internal bleeding. Researchers found out that niacin (vitamin B3) has no role in preventing heart problems, instead, have dreadful side effects. They are now saying that this vitamin should not be prescribed anymore. They are also saying that niacin can be fulfilled through eating salmon, tuna, or even beets.

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Vitamin C: it won’t help you to recover from cold.

We see how vitamin C is a popular supplement to cure you from cold, or fever. But does it really help you to recover? I have noticed that nowadays doctors don’t prescribe any medicines if you or your children are suffering from cold. Why? They say give it a week and it will go away. Eat citrus fruits like mandarin, oranges, strawberries. And it has worked for me every time. It is found out in studies that vitamin C has no effect in curing colds. In fact, if you take overdose, you are likely to be in trouble. But there is a catch. Vitamin C is safe if you stay within a recommended dose. Once you exceed to 2000mg daily, you are probably at higher risk of suffering from kidney stones.

Vitamin D: must have it for stronger bones.

This is one vitamin that everyone should take, especially when you are ageing. It is hard to get vitamin D from natural sources, which is why, the main supply is dependant on the supplements. Sunlight provides some amount of this vitamin to our bodies, but it is still not enough. Vitamin D contributes calcium which is required by our bodies to maintain healthy and strong bones. Studies have shown that people who consume regular vitamin D tend to live longer, and without body aches.

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Vitamin E: a no-no vitamin, may increase the risk of certain types of cancer.

Another antioxidant, vitamin E is believed to work as a prevention of cancer. But studies show an alarming result. A research was done on 36,000 men who took vitamin E supplements, and found out that they were at a higher rate of developing prostate cancer. In fact, those who took over doses of vitamin E, were in an increased rate of death scale. These results have made the doctors go against prescribing this supplement now. They recommend food like fresh dark greens such as spinach to be added in everyday diet.

Folic Acid: recommended for pregnant mothers.

Folic acid is generally linked to pregnancy related issues. This supplement is suggested to pregnant mothers, and a daily intake of 400 micrograms per day is sufficient for both the mother and the growing foetus. Studies have shown how folic acid supplements have successfully decreased rates of serious birth defects in newborns, such as neonatal-tube defects, defects in baby’s brain, spinal cords, etc. Doctors also advise this vitamin B supplement to those who want to get pregnant.

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Multivitamins: Avoid it, you get good amount from your daily diet.

For years, it was believed that multivitamins are an excellent source of acquiring overall vitamins for our bodies. Because multivitamins mostly contain vitamin A, B, and C. But in 2012, the researchers carried out a large study on 39,000 women who took multivitamin supplements regularly for about 25 years, and the result showed that they had higher chances of death risks. That is why, nowadays doctors ask their patients to stick to very well balanced and nutritious meals per day. Your daily diet will supply your multivitamins for the day.

Zinc: a good source of vitamin for your body.

Zinc is a good source of mineral, and it has proven records of improving colds, unlike vitamin C. Studies done on 1,300 people show that consuming zinc syrup, or tablet, or even lozenges, have a positive result on healing common colds by nearly 1 day compared to those who didn’t take zinc supplements. Zinc also has a positive effect on the children as well.

Medical science evolves so much over time that it is quite surprising to know the results of recent studies done on things, especially vitamin supplements. Vitamin you know is good for you turns out to be quite fatal. Hopefully this article has helped you to decide which supplements to take and which ones to avoid.

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Sumaiya Kabir

Sumaiya is a passionate writer who shares thoughts and ideas to help people improve themselves.

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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