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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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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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