Most dietary supplements are a waste of money. Here are the ones to take, and which ones you should avoid.

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Doctors said that healthy adults should prioritize eating a balanced diet rather than taking supplements.Hollis Johnson / Insider

  • Insider has compiled a chart showing which supplements are safe and which are not.

  • Doctors recommend getting nutrients through food, as an overdose of supplements can cause health problems.

  • But research shows that some supplements may be useful.

You probably don’t need as many supplements as you think you do.

Healthy adults should prioritize eating a balanced diet rather than reducing supplements, country wise top nutritionist,

Some dietitians recommend people speak with a physician before taking: any Nutritional supplements because overuse can lead to serious health complications.

Still, some supplements may be worth the hype depending on your needs.

The chart below explains which supplements healthy adults should avoid and under what circumstances they may consider. It is based on interviews with registered dietitians and doctors and reviews of up-to-date research on dietary supplements.

The advice in this chart only applies to healthy adults. Pregnant or lactating people will need additional nutrientsAnd people who have certain health conditions or take specific medications may also have more. flawed,

nutritionist first told insider Talking to a doctor about drawbacks before taking supplements.

Unless you have a diagnosed deficiency, skip the capsules and eat your vegetables.

Whenever possible, it is better to get vitamins and minerals through food rather than pills. Academy of Nutrition and Dietetics,

The vitamins and minerals found in foods come with added fiber and biochemistry that are “difficult to manufacture” in a supplement, Emma Ling A national spokesperson for the Academy of Nutrition and Dietetics previously told Insider. Also, eating a balanced diet has been shown to prevent chronic disease and help weight management,

Many people may not even realize that they are already consuming their daily allowance of vitamins and minerals through everyday foods such as bread, tomatoes, peppers and milk. For example, Americans spend millions every year High Dose Vitamin C Supplements Even though about 6% of Americans have nutritional deficiencies and studies Taking vitamin C supplements will not prevent colds.

Research Shows Benefits of Taking Certain Vitamins and Supplements

Still, there is merit to some vitamins and supplements.

dermatologist recommend use of time retinoids, Which are derivatives of vitamin A, to increase the turnover of skin cells, to improve discoloration, and to plump the skin – all ways to improve the signs of aging. Many retinoid serums are available over-the-counter and through prescription.

Vegetarians, vegans and others without access to animal products may consider taking vitamin B12, said Dr. A.S. edward villamoreProfessor of Epidemiology at the University of Michigan.

The nutrient is mainly found in animal products, and B12. decrease in It can cause serious problems like anemia and nerve damage.

The sports nutritionist previously told Insider that creatine can complement help build muscle, Research has not yet revealed serious health complications adult melatonin overuseAlthough too much supplementation can cause fatigue and mood changes,

research suggests that Zinc Supplements May slightly shorten the length or symptoms of a cold when taken early, but Mayo Clinic Still recommend consulting a doctor as too much of the mineral can damage the nervous system.

Taking too many supplements can cause health problems

Many doctors caution against unsupervised supplementation because taking too many supplements can harm the body.

a man in australia lost the ability to walk After taking 70 times the recommended amount of vitamin B6. A man in the UK went to hospital after losing 28 pounds in three months Vitamin D overuse,

iron supplements Can exceed 100% of your daily allowance, and consuming too much iron can cause irreversible damage to the liver and brain. May interact with some supplements a prescription, Causes problems with the heart and the body’s ability to clot blood.

a cardiologist who has seen an increase Heart problems caused by herbal remedies told Insider that she would never advise a person to take supplements without a doctor’s advice.

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