The times, as the vitamin tablets were declared to be the elixir of life, are long gone. Rather, studies are piling up, the vitamins in pill form that are considered risky or, at best, superfluous. But there are exceptions.
Anyone remember Linus Pauling? The 1994 deceased Americans, the got both the chemistry as well as later with the Nobel peace prize? He became famous not as a brilliant chemist, or a fighter against nuclear tests, but because he believed in his late years, in the omnipotence of Vitamin C. High-dose – he swallowed every day, 18 grams – should ascorbic acid diseases, or cure can prevent from colds to cancer, and schizophrenia.
Nobel laureates triggered a Vitamin Hype
Pauling, who also wrote a book about the supposed Vitamin C Power, unleashed in the ‘ 70s, a Vitamin-Hype that continues, especially in the United States today. A more or less large Arsenal of dietary supplements for health and Fitness for many US citizens to the Breakfast.
Numerous studies have demonstrated that isolated vitamins, minerals and trace elements for the body cause so much as food, in which the micro-nutrients are in nature. In the case of fruit and vegetables, healthy fiber and plant – protective substances are added.
With a few exceptions, we can go without your vitamins in tablet form. Here are the five that are consumed the most often, but not to be used:
Multi-vitamin tablets
Everything you included, can deliver a well-balanced diet. A large US study of 39,000 older women showed already a few years ago that the pill the consumer had a greater risk of death than the comparison group, the swallowed not vitamin tablets. Only in June of 2018, a meta-analysis of many studies to Vitamin has demonstrated supplementation that these have no positive effect on cardiovascular diseases.
Cell Protection Vitamins A, C, E
The Trio forms the most important antioxidants, and cell protective vitamins. As a free radical scavenger vitamins play an important role in the organism. Because free radicals are responsible for aging processes and the development of diseases. Fruits, vegetables, and (good) Oil in the cell protection vitamins deliver in sufficient quantity.
As a dietary Supplement, particularly in high dosage, and get the vitamins, however, poor grades:
Three useful vitamins as a dietary Supplement
To be recommended as a nutritional Supplement, the following three micro on the other hand are nutrients:
Vitamin D
The “sunshine vitamin” is important for bone health because it promotes the storage of calcium. But it is hard to find in foods.
The body can make Vitamin D in the skin, if they get enough sun light. Ten minutes are enough every day outside, even if the sky is overcast. No Problem in light summer clothes, but on cold winter days, it is closely related to the Vitamin D supply. Especially as many of the physicians hold a high daily dose of useful.
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Folic acid
Folate is the only Vitamin that the supply in Germany, by the diet is rather insufficient. As a “baby vitamin”, it is especially important for Pregnant women and women who want to become pregnant. Folic acid belongs to the B vitamins and is essential for blood formation, cell division, and, in General, all the growth processes. Lack of folic acid can have dramatic consequences for the unborn child: malformations, especially of the spine and spinal cord, called neural tube defect.
Folic acid fruit is in appreciable amount in germs, green vegetables and legumes – but rarely the average daily requirement, and certainly not the greatly elevated in pregnancy. So: tablets allowed until necessary.
Vitamin B12
This Vitamin does not need all people as a dietary Supplement. For the growing group of Vegan B12 pills, however, are necessary because it is the only Vitamin that is not able to cover the complete animal-free diet with plant foods. As an important building block for the cell division, blood formation and the function of the nervous system, B12 is essential in the daily vitamin supply.