ONE in three of us takes them in a bid to boost our health and the UK market alone is worth £300million a year.
But now a major new study warns people who take vitamin supplements may not only be wasting their money, but SHORTENING their lives.
Brazil nuts … selenium
The review of 67 studies involving 230,000 people found that taking some vitamin pills could increase the risk of premature death by up to 16 per cent.
Researchers believe they may interfere with our bodies’ natural defence mechanisms.
Carrots … beta-carotene
Other supplements, including vitamin C, were found to have no effect, good or bad. Experts say a healthy, balanced diet should provide everything our bodies need.
Dietician Catherine Collins of the British Dietetic Association says: “It’s actually very hard to become deficient in most vitamins and minerals.
“For something like vitamin C, for example, it’s virtually impossible because it’s found in so many foods. And the body only absorbs the amount it needs, so more is not necessarily better.”
Here Sun Health looks at the study verdicts on key vitamins and minerals, and expert Catherine gives advice on how to get them from your diet.
VITAMIN A: Boosts immune system, helps with vision.
Study said: Supplements can increase risk of death by 16 per cent.
Found in: Animal products, eg milk, cheese and red meat, especially liver.
Catherine says: “Dairy foods in your diet should give you all you need.
“In fact, eating liver more than three times a week could mean you overdose on vitamin A.”
VITAMIN E: Protects fat in cells against damage that can lead to disease. Keeps the blood thin.
Study said: Supplements can raise risk of dying by four per cent.
Cheese … vitamin A
Found in: Seeds, nuts, corn oil and sunflower oil.
Catherine says: “Very easy to get in everyday foods. Even red meat and chicken has small amounts of it.”
VITAMIN C: Helps body absorb iron, speeds up repair process after injury.
Study said: Supplements won’t harm you, but no evidence they help either.
Found in: Oranges, kiwi, broccoli and peppers.
Catherine says: Five portions of fruit or veg a day will give you three times the amount that your body needs.”
BETA-CAROTENE: Powerful antioxidant that protects DNA in cells.
Study said: Supplements may raise risk of death by seven per cent.
Fish … selenium rich
Found in: Carrots, tomatoes, butternut squash and cabbage.
Catherine says: “The amount of betacarotene your body needs every day is very small. A little bit of cheese or cooking oil is probably enough.”
SELENIUM: Protects body against free radicals, the harmful molecules that attack and destroy healthy cells.
Study said: Supplements make no difference to health or life expectancy.
Found in: Brazilnuts, fish, wholegrains and meat.
Catherine says: “It’s incredibly rare to get selenium deficiency in the UK. Your body uses up very little of it so you need only tiny amounts.”
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