once existed A time when it seemed like every man had a bottle of multivitamin hidden away in his kitchen cupboard. After all, doctors and nutritionists recommended pills to improve poor eating habits. And they can’t hurt at least, right? good…
We asked two experts for their thoughts on the multivitamin debate. This is their answer.
Should men take multivitamins?
Expert: Michael Roizen, MD, Chairman, Cleveland Clinic Wellness Institute
stance: yes.Multivitamins can have long-term reproductive benefits.
I take a multivitamin every day, and if you’re one of the 50% of Americans who don’t, I encourage you to start. While it’s true that short-term data on multivitamins shows no benefit for otherwise healthy men, 20 years of data show significant benefits against heart disease and cancer risk. Masu.
In one study, men who took multivitamins were 43 percent less likely to have a heart attack or stroke 20 years later than men who didn’t take multivitamins. Another study found an 18% reduction in cancers other than the prostate in men who received multitherapy (the study controlled for factors such as activity, diet, and smoking, among other things).
That’s why it makes sense for men in their 20s, 30s, and 40s to start taking a multivitamin now so they can reap the benefits in the future. And having a multi is no excuse to eat whatever you want.
I’m not saying men should watch their diet too (I recommend a plant-based, Mediterranean approach), but they don’t always get all the nutrients they need. According to data, 90% of men are deficient in one or more of their 16 essential vitamins and minerals. However, not all multivitamins are created equal.
Look for a third-party seal, such as USP or NSF, that certifies that what’s on the label is what the pill actually contains. Choose brands that contain an active form of folic acid called methylfolate rather than folic acid. And consider taking half your multi in the morning and half at night to help stabilize your levels and reduce your chances of peeing.
Expert: Joan Munson, MD, Professor, Harvard School of Public Health
stance: No, most people should stop taking drugs and focus on diet instead.
If you are healthy and don’t have any major dietary restrictions, you don’t need a multivitamin. A pill containing 20 vitamins and minerals cannot replicate the complex mixture of healthy compounds found in whole foods. Many people who take multivitamins end up taking them to justify an unhealthy diet.
Professional organizations such as the U.S. Preventive Services Task Force also do not recommend multivitamins. That’s not to say they’re harmful (they typically contain safe levels of vitamins and minerals compared to some megadose single-nutrient supplements), but research shows they’re that healthy. does not exist.
Some studies seem to suggest a benefit, but if you look only at the gold standard studies, i.e. randomized clinical trials and meta-analyses, healthy people who eat well do not experience any additional benefits from multivitamins. yeah. The only exception so far is a trial that found an 8 percent reduction in cancer risk in initially healthy men who took a multi daily for more than 10 years.
But you’re still better off putting your effort and money into eating lots of colorful vegetables and fruits, whole grains, high-quality meat, fish, dairy products, and unsaturated fat sources like olive oil and nuts.This mediterranean approach have It is thought to be associated with a lower risk of chronic disease.
Of course there are exceptions. If you have a very restricted or poor-quality diet, suffer from gastrointestinal problems that impair nutrient absorption, such as celiac disease, or take certain medications, such as proton pump inhibitors for heartburn. If you are, you may need a multivitamin or certain nutritional supplements.
verdict
Unless your doctor tells you otherwise or you have restrictive eating habits, avoid taking multivitamins and spend that money on higher-quality foods.
“Most of us can get our vitamins and minerals through food, but there are exceptions, such as vegans, who need to supplement with vitamin B12,” says Abby, owner of Toronto-based nutrition consulting firm Abby Langer Nutrition.・Said Langer, a registered dietitian. M.H..
While eating multiples isn’t harmful and the long-term effects can be beneficial, a diet rich in fruits, vegetables, healthy fats, and lean protein can help you live a full life. Helpful. Plus, those foods are much tastier than pills.
