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Multivitamins and multiminerals are the most commonly used supplements in the world.

他们的受欢迎程度在过去几十年中迅速增加( 1 2 ).

有些人认为多种维生素可以改善健康,弥补饮食习惯的差,甚至降低了发育慢性病的风险。

本文研究了多种维生素背后的科学证据。

Multivitamins are supplements that contain many different vitamins and minerals, sometimes alongside other ingredients ( 3. ).

鉴于对多种维生素构成的内容没有标准,它们的营养成分因品牌和产品而异( 3. ).

多种维生素也称为Multis,倍数或简单的维生素。

They’re available in many forms, including tablets, capsules,咀嚼的胶粘剂那powders, and liquids.

大多数多种维生素应每天服用一次或两次。确保read the labeland follow the recommended dosage instructions.

多种维生素可在药房,大型折扣店和超市以及在线的

概括

Multivitamins are supplements that contain different vitamins and minerals. They’re available in various forms.

138个维生素和约15个矿物对您的健康至关重要(4.).

许多产生酶和激素,提高您的免疫力,并使您的神经和器官正常运行(4.).

您的身体还需要这些营养素进行生殖,维护,增长和身体过程的调控。

多种维生素可以提供许多这些维生素和矿物质 - 但在不同的数量。它们还可含有草药等其他成分,氨基酸那and fatty acids.

由于食品和药物管理局(FDA)不严格调节膳食补充剂,因为它调节处方药,其中一些可能含有比标签上所述的一些营养素更高或更低。

Additionally, some supplements may contain ingredients that can interact with medications, so speak with your healthcare provider before starting a new supplement ( 5. 6. ).

此外,多种维生素中的营养成分可以源自真实食物或合成制作,使得从信誉良好的制造商购买维生素是必不可少的。

概括

In addition to vitamins and minerals, multivitamins may contain herbs, amino acids, and fatty acids — though the amount and number of nutrients can vary.

心脏病is one of the leading causes of death worldwide ( 7. ).

虽然有些人认为服用多种维生素可以帮助prevent heart disease,研究似乎似乎并没有结束地支持它。

Some studies suggest that multivitamins are correlated to a reduced risk of heart attacks and death, while others show no effects ( 8. 9. 10. 11. ).

医生的健康研究II在十年内调查了每日多种多夫妇人在14,000多名中年男医生中使用的影响,发现心脏病发作,抚摸或者死亡 12. ).

然而,最近的一项研究表明在女性中- 但不是男性 - 服用3年以上的多种维生素与心脏病死亡的较低风险有关( 13. ).

概括

While some studies indicate that people who take multivitamins have a lower risk of heart disease, others have found no connection. Overall, the evidence is mixed.

The evidence regarding multivitamin use and cancer risk is also mixed.

Some studies suggest no effect on cancer risk, while others link multivitamin use to increased癌症风险 9. 11. 14. 15. ).

一篇审查检测了五项随机对照试验,包括47,289人。它发现癌症风险降低了31%服用多种维生素的人,但妇女没有影响16.).

Two observational studies, one including only women and the other including both men and women, tied long-term multivitamin use to a reduced risk of colon cancer ( 17. 18. ).

最后,医生的健康研究二世指出,长期,每日多种维生素使用癌症史上的男性的癌症风险降低,以及没有疾病病史的人( 19. ).

概括

Some studies link multivitamin use to a reduced risk of cancer, while others find no benefit.

已经研究了几种其他目的的多种维生素,包括促进脑功能和眼睛健康。

脑功能

Several small studies examining specific populations have found that multivitamins can改善记忆在老年人( 20. 21. 22. ).

多种维生素也可能影响你的心情。研究不仅透露了情绪不佳和不良之间的联系营养缺陷but also between nutritional supplements and reduced symptoms of anxiety and depression ( 23. 24. 25. 26. 27. 28. ).

However, other studies reveal little to no changes in mood (29.那30.).

Eye health

年龄相关的黄斑变性是全球失明的主要原因之一( 31. ).

一项研究发现服用抗氧化剂vitamins and minerals may slow its progression and help prevent it ( 32. 33. 34. ).

此外,有些证据表明,多种维生素可能会降低风险发展白内障,另一个普遍存在的风险eye disease 35 36. 37. ).

概括

多种维生素可能有助于改善您的记忆和情绪。更重要的是,抗氧化维生素和矿物质可能有助于减缓造成盲目的某些疾病的进展。

Dosage is an essential factor to consider when taking multivitamins.

Although high doses of some vitamins and minerals are acceptable for some people, high amounts can be harmful.

The appropriate dosage can depend on a vitamin’s solubility, which is categorized into the following two groups:

  • Water-soluble.Your body flushes out excess amounts of these vitamins through your urine.
  • 脂溶性。由于您的身体没有简单的方法来摆脱这些,因此过量的量可能会在肝脏中积累。

孕妇需要特别小心他们的维生素A摄入量,因为过度的摄入量与先天性残疾有关( 38. ).

维生素D毒性罕见,不太可能从多种维生素使用中发展。然而,维生素A毒性更为常见( 39. 40 41. 42. ).

If you take multivitamins and eat many营养密集的食物那you could exceed the recommended daily intake of many nutrients.

吸烟者应避免具有大量β胡萝卜素或维生素A的多种维生素,因为这些营养物质可能会增加肺癌的风险( 43. 44. ).

高剂量的某些矿物质,如铁,可以导致胃部不满,便秘,呕吐和昏厥。铁也可以限制身体吸收锌的能力( 45. ).

特别是,男人应该注意他们的铁消费量,因为他们倾向于将更多的东西储存而不是女性,以及有的个人血细胞症

这种情况可能导致矿物质毒性水平的累积,可能导致肝硬化,肝癌和心脏病。这种情况的那些也应该避免维生素C补充剂( 45. ).

Another risk is faulty manufacturing processes, which may cause multivitamins to harbor much larger amounts of nutrients than intended ( 46. ).

概括

Supplementing with large doses of certain nutrients can have harmful effects. This is more likely to occur if you take a high-potency multivitamin on top of a nutrient-dense diet.

多种维生素对每个人不对,甚至可能会伤害一些人。

That said, specific populations may benefit from multivitamins, including:

  • Older adults.Vitamin B12 absorption can decrease with age. Also, older adults may need more calcium and vitamin D ( 47. 48. ).
  • 素食主义者和素食主义者。由于维生素B12主要在动物食物中发现,那些遵循植物饮食的人具有更高的这种维生素的风险。它们也可能缺乏钙,锌,铁,维生素D和Omega-3脂肪酸( 49. 5.0 ).

可能受益于多种维生素的人包括那些经历减肥手术的人,在低卡路里饮食上,或者没有获得足够的食物营养素( 5.1 5.2 ).

概括

有些个人(包括老年人),素食主义者和素食者,可能需要较高量的某些维生素或矿物质。

多种维生素不是票最佳健康

事实上,他们为大多数人提高健康的证据是不一致的。在某些情况下,他们甚至可能造成伤害。

If you have a nutrient deficiency, it’s best to supplement with that specific nutrient. Multivitamins pack many nutrients, most of which you may not need. It may be best to speak with your healthcare provider to decide your best course of action.

此外,如果您不服用多种维生素以弥补较差的饮食,最好是。吃均衡的新鲜饮食,整种食物is much more likely to ensure good health over the long term.