Published on
Updated
Reading 2 mins.
Independent US experts from the US Preventive Services Task Force believe that taking vitamin supplements is a “waste of money” because these products are useless for healthy people. The opinion of Dr Arnaud Cocaul, nutritionist and member of the Doctissimo expert committee.
Is it useful to take vitamins in tablets, powder or chewable form? To answer this question, independent American experts from the US Preventive Services Task Force (USPSTF) reviewed 84 studies on vitamin E, vitamin A, beta-carotene and so-called “multivitamin” cocktails.
Vitamins, yes but not all
In light of this meta-analysis, scientists believe that there is “little evidence that these products prevent serious diseases like cancer or cardiovascular disease“. They believe that taking food supplements can be useful:
- When it comes to vitamin D or calcium, because of their effect on the prevention of fractures in the elderly in particular;
- In pregnant women, in whom they encourage the intake of folic acid or vitamin B9.
On the other hand, for beta-carotene, which is found in colored fruits and vegetables, such as tomatoes, peppers or citrus fruits, taking tablets can “have a deleterious effect, instead of strengthening the immune system” say the researchers. We also know that long-term intake of too high a dose of beta-carotene can increase the risk of lung cancer in smokers.
“Vitamin C is also an example of a vitamin that in excess can be harmful. In small doses, it is an antioxidant that becomes a pro oxidant in excess” explains Dr. Cocaul.
In conclusion, US experts advise against the use of beta-carotene or vitamin E for the prevention of cardiovascular disease or cancer and find that there is insufficient evidence to determine the benefits and harms of multivitamin cocktails.
NO to diets, YES to WW!
Prioritize fruits, vegetables and a balanced diet
While many vitamin food supplements tout the effects of their products, evidence of any effectiveness is sorely lacking.
For USPSTF experts, nothing beats a balanced diet rich in fruits and vegetables. “You would think that putting these vitamins together in a pill would deliver all the benefits, however whole fruits and vegetables contain a blend of vitamins, plant chemicals, fiber and other nutrients that likely boost health by acting together”.
An opinion shared by Dr. Cocaul, who recalls that a balanced diet remains the key to good health: “You can’t eat fast food every day and think that supplementing with vitamins will be enough.”