Blumberg The core role of dietary supplements is to fill the nutritional gaps in daily diet. They are neither a "magic drug" that can cure diseases and resist aging, nor are they an IQ tax that has no merit at all. How effective they are and whether they are good or bad all depends on how they are used.
A while ago, I went to the nutrition department with a friend who had been a vegetarian for three years. She didn't even eat eggs or milk, and she didn't even eat dark green vegetables or grains with high iron content. She had been feeling dizzy and weak for six months, and her hemoglobin was only two-thirds of the normal value. The doctor prescribed oral iron supplements with a small dose of vitamin C. After taking it for less than three months, it returned to normal after a follow-up check. In situations like this where the diet is really insufficient, supplements are really useful. Not to mention that people preparing for pregnancy need to take folic acid supplements, elderly people who lose calcium quickly need to take calcium supplements with vitamin D, and people who stay in the office all year round and don’t get sunlight are deficient in vitamin D. Supplements in these scenarios are all supported by clear clinical evidence.
But let’s not exaggerate the role of supplements too much. The word “supplement” in its name has already made its positioning clear – it is a “patch” for a balanced diet and can never replace the role of a “meal”.
I once encountered a boy who ate fried chicken and barbecue with iced Coke and stayed up late playing games until early in the morning. He thought that taking a multivitamin and two liver-protecting tablets every day could offset the damage of these bad habits. However, last year’s physical examination showed that the transaminase exceeded three times. The doctor said that the liver-protecting tablets he took contained unspecified plant extracts. The metabolic burden was already heavy, and the extra dose actually messed up the liver. There is currently no unified conclusion in the academic community on whether healthy people should routinely take multivitamins. There are cohort studies lasting more than ten years that say long-term supplementation can slightly reduce the risk of cardiovascular disease. There are also large-sample clinical studies that say there is no clear benefit. The only consensus is that if the daily diet is balanced and there are no problems with digestion and absorption, there is no need to eat extra. If you take supplements such as fat-soluble vitamins A and D, excessive amounts will accumulate in the body and cause poisoning, which can actually harm the body.
Many people around me have half-finished bottles of supplements piled up in their cabinets at home. They were all bought during the live streaming session. They include whitening pills, anti-sugar pills, hair growth supplements and other plant extracts. Many of the effective dosages are unclear, and there may be unlabeled additives. In the past, some people took excessive amounts of nicotinamide in order to whiten their skin, and ended up with acne and menstrual disorders. They all fell into the trap of random supplements.
In fact, if you really want to make up for it, it is better to record what you have eaten for three days to see if there are any obvious dietary gaps, or do a nutritional-related blood test. Make up for whatever is missing, and follow the doctor's advice on the dosage, so that you can really use it to the best advantage. Otherwise, not only will you spend money, but you may also cause problems for yourself.
