Are you wasting your money on supplements?Perhaps experts say

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Vitamin, mineral, and multivitamin supplements are unlikely to protect you from cancer, heart disease, or overall mortality, US Preventive Health Expert Committee The task force said in Updated guidelines released on Tuesday In the journal JAMA.

Since then Last recommendations for 2014The Task Force has reviewed 84 studies testing nearly 700,000 vitamins, including 52 new studies on this topic.

Still, the conclusions remained the same as in 2014. If you are a healthy, non-pregnant adult, there is “insufficient evidence” of the benefits of prolonging life by taking vitamin E, vitamin D, calcium, vitamin A, beta-carotene, and vitamins B3, Vitamin B6, Vitamin C and selenium.

However, there is sufficient evidence to recommend Against The use of beta-carotene supplements, which turn the body into vitamin A to prevent cardiovascular disease and cancer, “may increase the risk of death, cardiovascular death, and lung cancer,” the Task Force said.

The Task Force should not take Vitamin E because “Vitamin E probably has no net benefit in reducing mortality, cardiovascular disease, or cancer.”

“Lifestyle counseling to prevent chronic illness in patients should continue to focus on evidence-based approaches such as a balanced diet and physical activity rich in fruits and vegetables,” said Northwestern University. Dr. Jeffrey Linder, Head of General Internal Medicine at Fineberg School, said.Chicago School of Medicine Ancillary editorial..

For example, consider a Mediterranean diet. By eating a Mediterranean diet that focuses on plant-based diets, physical activity, and social involvement, High cholesterol, dementia, amnesia, depression When Breast cancerNumerous studies have been found.

Meals from the sunny Mediterranean region are also linked Weight loss, Stronger bones, A healthier heart When Long life..

Another evidence-based intervention: The DASH diet, which stands for “diet to stop high blood pressure.” A diet can successfully reduce high blood pressure, studies have shown. Both the Mediterranean diet and the DASH diet avoid processed foods and focus on fruits, vegetables, beans, lentils, whole grains, nuts and seeds.

“It’s better to emphasize low-risk, high-profit activities, following a healthy diet, exercise, maintaining a healthy weight, and avoiding smoking, rather than focusing money, time, and attention on supplements. Probably, “written Linder and his colleague.

According to Linder and his colleagues, despite a consistent message from the scientific community, “more than half of American adults consume dietary supplements,” spending an estimated $ 50 billion in 2021. increase.

Why do we spend so much money on tablets and there is little evidence to support their benefits?

“People are taking vitamins to stay healthy, feel more energetic, or feel at ease, according to the census. These contradictory beliefs are strengthened by clever marketing campaigns. “Behavioral scientist Dr. Peter Ubel said in an accompanying editorial. Published in JAMA Internal Medicine..

And once a person When we consider vitamins to be “healthy and healthy,” another behavior called “dose insensitivity” becomes established. If it’s a little better, it should be better, Ubel said. He is a professor of business, public policy and medicine at the Fuqua School of Business at Duke University in Durham, North Carolina. In addition to human prejudice against what is labeled “natural” or “plant,” he said, he is more likely to buy vitamins and minerals that are sold that way.

“Ad agencies are aware of this bias,” Ubel added. “Now, people can make up for the lack of fruits and vegetables in their diet by taking daily supplements.”

CNN contacted the Responsible Nutrition Council, an industry association in the supplement industry, and received the following response:

“Clearly limited evidence should not be mistaken for lack of evidence,” said Andrea Wong, Senior Vice President of Science and Regulatory Affairs of the Council. “Many research studies support the use of multivitamins by most Americans for a variety of benefits.”

There are several populations that require specific vitamins. Pregnant women should take supplements containing 0.4-0.8 milligrams (400-800 micrograms) of folic acid daily to prevent birth defects in the neural tube. According to another recommendation from the Task Force..

According to experts, people with limited access to healthy food options, people with certain medical conditions, or people over the age of 65 should focus on adding certain micronutrients to their diet. There may be.

Some older people may need Additional supplement The absorption of vitamins B12 and B6 as the absorption of these vitamins from food declines as we grow older. Older people often have less sunlight than younger people and may need additional vitamin D, but too much D can be harmful and requires a doctor to check the level. I have.

Many postmenopausal women take supplements to reduce fractures, but in 2018 the Task Force discovered a combination of vitamin D and calcium. Had no effect About the incidence of fractures In a postmenopausal woman.