12 kinds of nutrition supplements make you hurt
All kinds of nutrition are necessary for the human body, but not everyone needs to be replenished through resetting.
According to the British “Daily Mail” recently reported, Tom Sanders, a professor of nutrition at King’s College London University, reminds everyone that even taking nutritional supplements should be in moderation, which will hurt the body.
Vitamin A: It has strong bones and vision protection, and helps to produce white blood cells.
But there is no evidence that it has anti-cancer effects.
Recommended daily intake: 0 for men.
7 mg; female 0.
Potential risks: Smokers who add 20 milligrams per day increase their clinical risk; regular people take daily supplements for a long time.
5 mm increases the risk of osteoporosis; taking during pregnancy can lead to high blood pressure defects.
Vitamin B: It can promote metabolism and protect the immune and nervous system.
Recent studies have shown that vitamin B6 and vitamin B12 not only reduce brain atrophy associated with dementia, but also reduce homocysteine levels and the risk of hypertension.
Vegetarians, elderly people over 60 years old and people engaged in alcohol are easily lacking.
Daily recommended amount: B6 is 1 for men.
4 mg, female 1.
2 mg; vitamin B12 is 0.
Potential risks: Over 200 mg can cause nerve damage.
Vitamin C: protects bones, teeth, and gums.
When working hard or in cold weather, taking Vitamin C can prevent colds.
Pregnant women, smokers and smokers are prone to lack.
Recommended daily amount: 40 mg.
Potential risks: More than 1000 mg per day can cause headaches and diarrhea.
Vitamin D: Prevents high blood pressure, diabetes, dementia and certain cancers, and even controls weight.
Recommended dose: No standard.
About 90% of the human body’s D can be obtained by sun exposure.
Potential risks: Ingesting 25-50 micrograms per day increases the risk of kidney stones.
Vitamin E: It can promote the healthy growth of red blood cells and prevent blood clots.
People with higher blood levels have lower risk.
Recommended daily dose: 4 mg for men and 3 mg for women.
Potential risks: Co-administration with statins may reduce “good” cholesterol levels.
Niacin: Vitamin B3, which is high blood pressure, is good for the nervous and digestive system, and can convert “bad” plasma into “good” plasma.
Recommended daily dose: 17 mg for men and 13 mg for women.
Potential risks: More than 1000 mg per day can cause birth defects and eye diseases in infants.
Folic acid: prevents neural tube defects in newborns, reduces the risk of dementia, bowel cancer, coronary heart disease and stroke.
The elderly and alcoholics are prone to lack.
Recommended daily dose: 2 mg; 4 mg for women who are pregnant or planning to become pregnant.
Potential risks: May cover up the lack of B12 in the elderly.
Because folic acid improves anemia caused by B12 deficiency, it cannot repair nerve damage. Iron: Increase energy and improve anemia.
About 1 in 10 women are iron deficient, and vegetarians are also at risk.
6 months to one year old, especially babies who drink milk are easy to lack.
Tea and coffee also inhibit iron absorption.
Daily Recommended Amount: 8.
7 mg, female 14.
Potential risks: Exceeding 17 mg per day can cause vomiting, diarrhea, and affect calcium and zinc absorption.
Zinc: Enhances immunity. Insufficient intake in pregnant women may cause premature birth or low birth weight.
The elderly, diabetics and vegetarians are prone to lack.
Recommended daily amount: 5 for men.
9 mg, 4-7 mg for women.
Potential risks: High doses of zinc can affect the absorption of other nutrients, such as iron.
Potassium: It can stabilize blood pressure, prevent stroke, maintain normal muscle contraction, maintain body fluid balance with sodium, and increase bone density.
People who like to eat salt, diarrhea, and continuous sweating will also reduce potassium in the body.
Recommended daily amount: 3500 mg.
Potential risks: decreased kidney function in the elderly, supplementation; excessive potassium supplementation can cause diarrhea, abdominal pain and vomiting.
In addition, there are some nutritional supplements that are harmful to the body.
Royal jelly: Royal jelly contains pantothenic acid, which can lower cholesterol.
Can increase appetite, increase physical strength, improve sleep quality and reduce fatigue.
Potential risks: Inducing hypertension, exacerbating allergic symptoms; combined with anticoagulants (such as warfarin), increasing the risk of bleeding.
Omega-3 fatty acids: It can prevent cardiovascular disease, but it does not enhance children’s intelligence.
Potential risks: Depending on the source, some deep-sea fish are severely contaminated and harmful after consumption.