Social media is full of information recommending taking one or the other supplement. These pills, tablets, and drinks that promise to boost your energy or boost your memory often have shaky scientific evidence.Know which supplements It is essential that it is safe to consume.
Huge amounts of supplements are consumed every year. One of the 2022 studies 75 percent of Americans found to be taking them, mostly on a regular basis. That means the industry makes billions of dollars every year.In the United States, vitamin and supplement manufacturers’ revenues Will exceed $40 billion in 2023. still, experts warn this Fastest growing sector both are missing Regulation and monitoring.
How to know if a supplement is right for you
medical professional Recommend consulting a specialist As your first point of contact to discuss your specific needs and concerns before taking any supplements. this is, Supplements are actually necessary Through blood tests if possible. For example, for vitamins and minerals, other steps may include evaluating your diet to ensure you are consuming sufficient amounts of nutrient-dense foods.
Multivitamin and mineral supplements are generally safe, but taking too much can cause complications.Consume Too much vitamin AFor example, it is associated with multiple health problems such as dizziness, hair loss, and headaches.Other supplements are also available conflict with prescription drug use.
Maltivitamin and mineral supplements are generally safe and recommended for certain groups of people. peter coenassociate professor of medicine at Harvard Medical School and internist at Cambridge Health Alliance.
“If you’re a healthy person, you don’t need to take a multivitamin,” says Cohen. “There is no evidence that it helps prevent cancer, heart disease, or stroke.”
What are the problematic types of supplements?
However, regarding other categories of supplements, the image is more complex. Cohen explains that other problem areas include supplements for plants, weight loss, sports, sexual performance, and cognitive function.
“These are some of the categories that rank high on the list of things that are likely to be contaminated or adulterated with drugs or experimental substances,” he says.
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The research conducted by his team was Supplement research program Flagging multiple issues These types of supplementsThis includes those with far fewer or more listed ingredients, as well as potentially harmful substances and experimental drugs.Under test melatonin gum supplement For example, products commonly taken to improve sleep quality and stress may contain no ingredients at all or up to 347 percent more than listed on the bottle. I understand that.
“Another issue we see is that what’s in the bottle is often not what’s on the label,” Cohen says.In a study of melatonin, it was found in multiple products. Increased cannabidiol levels Or CBD. “Sometimes I’m really curious about what’s in the bottle.”
First of all, supplements that promote weight loss, sexual performance, or cognitive performance should be avoided, he says. scant evidence That means it has some beneficial effect.
“Another recommendation is to avoid supplements that have health claims on the bottle,” Cohen adds. “These health claims don’t need to be backed up by evidence from human clinical trials. In other words, something like this can improve your cognition, even if there’s been no research showing that the supplement actually helps it.” You can say it’s going to improve, it’s going to improve your memory.”
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Choosing the right supplements
Most importantly, we advise choosing supplements from trusted brands with third-party certification. This means those certified by agencies such as the National Institutes of Health, the United States Pharmacopeia, and NSF International.
“An NSF or USP stamp on the label ensures that the supplement’s contents are accurately labeled and that what’s on the label matches what’s on the bottle,” Cohen says. Masu.
Additionally, it is best to purchase supplements that contain only one ingredient whenever possible. “There are some general exceptions, such as multivitamins and calcium plus vitamin D,” Cohen says. “But in general, the safest way to buy a supplement is to look for one that has only one ingredient listed on the bottle, rather than one that has many other ingredients mixed in. is.”
“If it also has third-party certification, that’s the most likely way to get what you think is in the bottle,” he concludes. If you follow these tips and recommendations, There are many supplements in the worldbut the question of whether they are necessary should always be asked first and ideally discussed with a medical professional.
This article does not provide medical advice and should be used for informational purposes only.
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