To live longer, you need to get enough of the essential nutrients. Your body is a machine and it needs "fuel", otherwise its functions will be negatively affected. There are people who are obsessed with taking vitamins and minerals in supplements, to ensure that they are perfectly nourished. But why not focus on improving your diet? This is what it reveals a new study, published in the Annals of Internal Medicine. They even comment that supplementation in pills does not help and can increase the risk of cancer or premature death.
Are there differences between the nutrients that come from supplements and those from food?
In the research, Tufts University scientists evaluated data from more than 27.000 men and women to learn the link between dietary supplement use and premature death, cardiovascular disease and cancer. They also looked at whether the amount consumed was associated with early death, as well as seeing the difference between nutrients that came from supplements or from food.
The study found that eating the recommended amounts of vitamin K and magnesium it was associated with a lower risk of premature death; a good amount of vitamin A, vitamin K and zinc seems to protect us from dying from heart disease, and the excess calcium was linked to an increased risk of death from cancer.
The funny thing is that when they looked a little further, they realized that it could not be applied to all areas. Actually, the origin of the nutrients does matter. In fact, it was found that all the nutritional benefits were obtained when people ingested these vitamins and minerals from food. When micronutrients were consumed through supplements, the benefits were not the same. For example, taking a calcium supplement (1.000 mg daily) was linked to an increased risk of death from cancer. On the other hand, a high consumption of this mineral through food did not pose any health risk.
Why is it better to ingest nutrients through food?
«The health benefits of adequate nutrient intake have been appreciated for a long time.said lead study author Fang Fang Zhang. «When adequate intake of certain nutrients from food is associated with a reduced risk of mortality, it may reflect the beneficial effect of those nutrients on health. However, this also reflects the complex interactions between multiple nutrients within foods rather than a single nutrient.«.
That is, the magnesium it is good for when we take it together with all the compounds found in cereals or vegetables; but it can be harmful if we isolate it and abuse its dose in pill form.
With this we can see why a supplementation cannot compensate for the fact that we are not eating properly. The study found that the supplements did not change the risk of premature death in people with low nutrient intakes.
Maybe it's time to consider your diet and stop thinking about supplements. Acquire good habits in the kitchen and combine it with physical exercise routines. If you don't know how to plan by yourself, go to a professional to advise you.