- Vitamins A, C, B, and zinc are foods that Americans usually get enough of through diet.
- Nutritionists say Americans should try to get all their food from food, not through supplements.
- Supplemental intake of vitamin C and zinc prevents colds and excretes excessive amounts.
The supplement industry is developing, but nutritionists do not recommend taking vitamins and minerals in tablets.
Additional sales hit a record high in 2020, reaching $ 55 billion in sales, and the industry has recorded huge profits since the onset of the COVID-19 pandemic.
According to Emma Laing, a clinical professor at the University of Georgia and a registered nutritionist, most healthy people get their food through food, not supplements, because food offers biochemicals and fiber that are not derived from tablets.
“Foods like whole grains, vegetables and greens are generally available foods that are rich in nutrients,” Laing Insider said. “It would be difficult to produce a supplement that would mimic the exact nutritional profile of foods and bring equal health benefits.”
In addition, Americans do not realize that they are getting enough vitamins and minerals through diet. The insider spoke to three nutritionists to find out what vitamins and minerals Americans are consuming through diet.
Although Americans usually get enough vitamins A, C, and B.
Through Western diets, experts said people should try to get every nutrient through a balanced diet. People with doctor-induced deficiencies or people with food allergies or intolerant diets may require Laing supplements.
Vitamin C supplements can reduce the severity or duration of a cold, but supplements that do not help.
In 2018, the U.S. Food and Drug Administration stopped requiring vendors to determine the daily value of vitamin C and vitamin A because deficiencies in these vitamins were rare. These two foods are found in a variety of fruits and vegetables and are not required for your daily needs: one orange contains the most vitamin C you need per day, according to Medical News Today.
Because vitamin C has immune-boosting properties, some people take supplements to prevent colds. Kirstin Wallrat, a registered nutritionist and professor at the University of Houston, said taking vitamin C and zinc together in the early stages of a cold can reduce its symptoms or duration, but it cannot stop the virus. A review of placebo-controlled trials in 2013 showed that vitamin C can prevent colds.
“Our bodies are much more complex than we think they are,” Wallrat said. “It knows how much vitamin C your body needs, and once it’s enough to function, the rest of it is mostly excreted in the urine.”
Most Americans are getting enough vitamin A, but supplements can lead to overdose
Like vitamin C, the FDA has stopped requiring food to set a daily percentage of vitamin A due to deficiency.
According to Wallrat, global vitamin deficiency is a common cause of blindness, but the average Western diet has enough food.
In fact, according to Wallratt, Americans overdose on vitamin A. Vitamin A toxicity usually occurs when taking too many supplements and can lead to dizziness, headaches and blurred vision.
“When people think about vitamins, it’s never going to be good,” Wallrat said. “We always need enough, and sometimes more harm than good.”
With the exception of B12 in the typical American diet, vitamin B is sufficient
There are several types of vitamin B, including thiamine (B1), riboflavin (B2) and cobalamin (B12). According to Harvard Medical School, vitamin B helps to convert food into energy, boost immunity and build new cells.
Michelle Averil, deputy director of the Coordinated Undergraduate Program in Dietetics at the University of Washington, said Americans are “doing well” when they get enough vitamin B, especially when they eat nutritious grains. Averill studies have shown that there are “very few benefits” from taking vitamin B supplements.
Vitamin B12 is another story, Averil said, because vegetarians and vegetarians may be deficient in food because it is found mainly in animal-derived foods. Vitamin B12 deficiency can cause anemia, damage to the senses and nerves.
Adults usually get enough zinc, and mineral intake does not stop the cold
According to Averil, young children benefit from getting more zinc, but the mineral deficiency should not be of interest to most adults.
“We’re not really good enough in that regard,” Averill said. “There is very little evidence that you can accept it and prevent things.
According to him, many people have tried to use zinc compounds to prevent or reduce colds. A recent analysis of 28 controlled trials found that zinc had little or no effect on relieving cold symptoms, but it could reduce the duration of symptoms.
However, according to Averil, zinc must be present in the body before exposure to the virus for best results. According to the Mayo Clinic, taking zinc supplements through nasal sprays can lead to permanent loss of odor.
Some populations may still require supplements for health
Although most healthy Americans do not benefit from supplements such as vitamin C, vitamin A, vitamin B, and zinc, Laing said there are groups of people who require it. Groups include people diagnosed with a dietary deficiency diagnosed by a doctor, people with a food allergy or intolerance-restricted diet, infants, and people planning or becoming pregnant. According to Laing, some health conditions and medications may require supplements.