Down the drain: 16 vitamins that don't have the advertised effects on your body

Americans spend about $35 billion a year on dietary supplements and vitamins. Are the vitamins that consumers seek for health benefits? Yes and no. Eat This Not That Health talked to experts who explained which vitamins are actually a waste of money and why.

Terrell Smith, MD, founding physician of Spora Health, a telemedicine platform offering primary care for people of color, says, “In general, a healthy and balanced diet will provide you with most of the vitamins your body needs. Avoid taking too many vitamin supplements unless you are experiencing symptoms of beriberi and advised by your doctor.

Below are 16 vitamins that Dr. Smith and Megan Mesher-Cox, graduate of the American Council of Internal diseases, it is recommended to leave it on the shelf in the pharmacy.

Biotin

According to Dr. Smith, for those who want to enhance hair growth, biotin is not an option.

“Biotin, also known as vitamin H or vitamin B7, is an essential nutrient with many health benefits. Including turning food into fuel and maintaining healthy skin, hair and nails. Biotin is often touted as the key to lush hair and strong nails. But studies have shown that this is only true for people with comorbidities. Thus, if you are healthy, there is no benefit to taking a biotin supplement. Therefore, you should only add oral supplements if your doctor recommends,” Smith noted.

Chromium

Another vitamin that Dr. Smith says is a waste of money is chromium. This mineral is believed to help maintain stable insulin levels. However, it is easy to get with regular diets, so there is no need to buy and consume chromium supplements. It is also sometimes sold online with promises that it can help you lose weight, but there is no scientific evidence to support these claims.

Hardware

Iron is a mineral that many people take, but it may not have the health benefits you expect.

“Many people decide to take vitamin supplements thinking that the more the better. In fact, taking iron without a doctor-verified deficiency can be dangerous. Too much iron can cause an irregular heartbeat and an excessive buildup of this element in the biscuits. Excess iron can rarely cause cancer. Good sources of iron can be found in your diet, including beans, dark chocolate, spinach, beef and chicken.

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Vitamin A

Don't take too much vitamin A, says Dr. Smith.

“Vitamin A is an antioxidant and plays an important role in vision. But too much vitamin A can be toxic and lead to a host of serious side effects. You should be getting all the vitamin A you need from your diet (cheese, eggs, milk, yogurt, etc.). Any vitamin A that your body does not need immediately is saved for future needs. This means that it is not needed every day,” Smith explained.

Vitamin B2 (riboflavin)

“Vitamin B2 is one of eight essential B vitamins that your body needs to convert food (carbohydrates) into fuel (glucose) for energy production. It is found in many of our favorite breakfast foods, such as eggs, whole grain bread, milk and yogurt,” says the doctor.

So, if you already eat them regularly, there is no need to add additional B2 vitamins. Your urine can turn neon yellow when there is too much vitamin B2 in your body – it is simply excreted from the body, not absorbed when levels are too high.

Vitamin B6

Dr. Smith says, “Another B-complex vitamin found in many foods—fruits, vegetables, whole grains, poultry, and fish. Most of us get enough of them in our food. Studies show that taking B6 supplements over a long period can cause serious health problems. High levels of B6 can cause abnormal nerve sensations/changes.”

Vitamin D2

Dr. Smith advises getting outside and getting some fresh air instead of spending money on vitamin D.

“Vitamin D is essential for good health. It helps the body absorb calcium, which is essential for building, maintaining and repairing bones. It also plays a key role in muscle movement, nervous and immune systems. Most of us get our vitamin D from the sun. Vitamin D2 and vitamin D3 are the two main forms of vitamin D. Both play equally important roles in the body. But vitamins D2 and D3 have slightly different molecular structures. Vitamin D2 is produced by plants, which your body does not absorb as efficiently. Studies have shown that animal-derived vitamin D3 is better at raising vitamin D levels, which makes vitamin D2 supplementation questionable,” says Smith.

Vitamin E

For those who want to take vitamin E, Dr. Smith advises not to rush: “Not many people are deficient in vitamin E, a fat-soluble vitamin that protects cells from damage and provides support for your immune system. Vitamin E is found in foods like avocados, almonds, and spinach, so most don't need supplements. Excessive consumption of this supplement can cause problems, including poor blood clotting.”

Red Yeast Rice

For those looking to lower cholesterol levels, Megan Mesher-Cox says: “Red yeast rice can lower cholesterol levels thanks to its active ingredient monacolin K. The biggest problem when buying a supplement is the variability in the amount of active ingredients in it. Research has shown that some red yeast rice supplements contain no active ingredients at all. ”

Concerns have also been raised about contaminated citrine, which can cause liver failure. Instead of spending money on red yeast rice products, you can enrich your diet with fiber-rich foods. It is also necessary to reduce or eliminate foods containing cholesterol.

Chewable vitamins

Why swallow a pill when you can chew a flavored chewable vitamin instead. But Cox advises to think twice.

“When we consume something, I recommend taking a look at the packaging. If someone is taking a particular vitamin for medical reasons, we want to make sure they are getting the right amount of that vitamin. Sometimes chewable vitamins contain unsatisfactory levels of the substance. What's more, they often have added sugar, sugar substitutes, or artificial colors and flavors that are known to be unhealthy.

Dehydroepiandrosterone (DHEA)

Everyone wants to find the fountain of the miracle of youth in the vitamin, but this does not exist. Cox explains: “DHEA is a waste of money that comes with risks. Its side effect profile is terrible and includes growth retardation, increased blood pressure, cholesterol, or mood swings. In addition, there may be signs or symptoms of increased testosterone in women:

• hair loss
• voice change
• facial hair growth.

There may be elevated estrogen levels in men:

• breast augmentation
• testicular contraction
• decrease in sperm count.

It can also have a negative effect on hormone-responsive cancers such as breast, ovarian or prostate cancer.”

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How often are you told to take vitamin C for a cold?

Often, right? But that's not really good advice. Cox says, “Save money and don't buy vitamin C for a cold. Vitamin C supplementation has not been proven to reduce the risk of developing a cold in the average person. With a healthy diet, we get the necessary level of vitamin C. In fact, a medium orange per day will meet the recommended daily allowance of this vitamin. In addition, it will bring many additional benefits to your health. Very high doses of vitamin C can cause kidney stones, nausea and vomiting.”

MCT Oil

“MCT oil was made popular by the ketogenic diet,” explains Cox. “The ads say it increases ketones and allows people to eat more fruits and vegetables while they are on a keto diet. The main risk of consuming MCT oil comes from the fact that it is almost pure saturated fat. Eating saturated fat increases cholesterol levels and can cause fatty liver disease and coronary heart disease. It is not a healthy addition to the diet.”

Hydroxymethylbutyrate (HMB)

“HMB is a metabolite of the amino acid leucine and is found naturally in the body,” says Cox. “However, it has not been proven to improve athletic performance or reduce muscle soreness during exercise. Although no side effects have been reported from taking HMB, there is no benefit.”

L-arginine

According to Cox, L-arginine is not the vitamin to turn to for men who want to improve erections. She states: “It is true that there are some benefits for men with low levels of nitric oxide in the body. But for the vast majority of Americans, L-arginine will have no effect. The beneficial nitric oxide actually comes from a very thin lining inside the arteries called the endothelium. These endothelial cells release nitric oxide, which acts on nearby tissues. Its action lasts for a very short period of time. It causes the blood vessels to dilate and thereby increases blood flow.

The body is well designed and adapted to increase blood flow when needed. But the endothelium can be damaged by high cholesterol, high blood pressure, high sugar (diabetes), being overweight (obesity), and/or high stress. Taking L-arginine does not increase nitric oxide in the average person. This can be done through a healthy diet, adequate rest, and minimizing emotional stress.”

beta carotene

According to Cox, anyone who smokes should think twice before taking beta-carotene.

“Beta-carotene in its natural food form is incredibly beneficial. But in the form of additives - no. There have been studies that have linked beta-carotene consumption to an increase in lung cancer in people who smoke or have been exposed to asbestos.”