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We all have friends who are fitness freaks and infamous for suggesting a new ‘game changing’ dietary supplement every other week. Take fish oil, Vitamin C tablets do miracles, you would find them harping. And millions around the world do take dietary supplements for various reasons. These include supplements for protein, vitamins, minerals and more. According to a research, more than half of the American population take one or more dietary supplements regularly. And most of the people who use supplements, do it without any consultation as most of them do not require medical prescriptions, however, it is important to be cautious while choosing one for yourself.
Three Vitamin Supplements To Avoid
Abdur Rehman, a Pharmacist(RPh), Jamia Hamdard, Delhi suggests Vitamin supplements you should avoid:
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Skin and Hair Supplements
Skin and Hair vitamins are touted as supplements that can be beneficial for health. For instance, the popular brands on the market for skin and hair vitamins claim that their products can help with hair growth, texture of the skin and overall strength. There are many of these vitamin products on the market, and though they have a lot of different names, they have a lot of similar ingredients, such as biotin, vitamin C, vitamin E, collagen, folic acid, and omega-3 fatty acids. “Some of these products will include extra ingredients, such as ashwagandha and ginseng, that some feel could help tighten the hair. These products have grown in popularity, but they are mostly touted by paid media celebrities and influencers on social media with little involvement of qualified health professionals,” Rehman says. Although thousands of people these vitamins and supplements, there are not many clinical studies to show they can improve hair conditions. While there are several nutrients linked to hair health, most studies have suggested that hair supplements are effective for those with hair deficiencies due to a prior nutrient deficiency.
Gummy Vitamins
According to UCLA, “most gummy vitamins contain 2g to 8g of sugar per serving. While that may not seem like a lot, the American Heart Association recommends 25g of sugar for women and 36g for men as a daily maximum. Even if your gummy vitamins do not have sugar in them, they probably have lots of sweetener, like high-sugar fruit juice or sugar alcohols, which may leave you feeling uncomfortable in the digestive department.” Rehman suggests these gummy vitamins are nothing more than ‘fancy candies’ but consuming them on a regular basis can result in accentuating obesity, heart disease, and dental cavities because of the added sugar and preservatives. Studies have found that most gummy vitamins don't actually contain the ingredients they say they do and hence it is advisable to avoid them and rely on natural sources of vitamins.
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Iron and Calcium Together
According to Rehman, calcium and iron should never be taken together because they compete with absorption in the GI tract, and subsequently lose some efficacy. "Both calcium and iron are absorbed in your intestines using the same pathways, and vice versa. So, taken together they could virtually cancel each other out. That's why when you take them both together after a meal, it doesn't seem to work," he explains.
Bottom Line
Most people take vitamins or other supplements unregulated. The instagram reels and popular influencers promoting magic supplements are often paid and it is important to do a comprehensive research or seek medical advice before buying into them.