Vitamin supplements can do more harm than good: Doctor

Question: Hello Dr. ZAC, am I being caught with a hood to buy vitamin supplements, or do they actually work? I felt constantly tired despite sleeping enough, and I suspect I might be low in iron. I’ve looked at the supplements, but there are so many options. I am even aiming on social media with reconciliation services, based on the answers of a quiz – recommending things such as vitamins D, C, iron, B12, magnesium, zinc, fish oil and ashwagandha. Some of these personalized quizzes look great, but I’m not sure if any of this will actually help or just spend money. Should what should I do before I commit to getting 10 different pills a day? – Margaret, 42, Glenelg, how much

Reply: Let me start by saying, the Internet is absolutely saturated with medical tips (sometimes quite controversial) and vitamin supplements are no exception.

What you need to get when you get it and how much of them you need … It’s like staying in a line of vitamin that is somewhat transformed into a maze, with a small part of “experts” screaming from any direction regarding the additions of all magic healing.

But before you go to a fun purchases of wild vitamin (and end by swallowing half the extra row), let’s talk through this logically.

Tired, tired and wondering about iron?

Fatigue is not just how sleeping you get, but what kind of sleep you are taking.

There are different types of sleep, including easy sleep, deep sleep and Rem sleep, and if you are not cycling properly through them, you can wake up feeling as tired as you go to bed.

Beyond the quality of sleep, vitamin and mineral deficiencies can play a role.

Ordinary culprits include:

• Lack of iron – which can lead to anemia, causing weakness and exhaustion.

• Lack of vitamin B12 – essential for energy production and the formation of red blood cells.

• Lack of vitamin D – which has been associated with fatigue, muscle weakness and low mood.

But the assumption is not the best approach – getting a blood test will tell you exactly what is going on.

Your GP can control the main shortcomings, ensuring that if you need supplement, it is intended for your current needs.

Iron deficiency is one of the most widespread deficiencies of nutrients globally, but getting supplements without knowing your levels can be in vain – or even harmful.

Additional quiz – a blessing or a curse?

Vitamin reconciliation services are a type as a hi-tech version of your mother who delivers you a multivitamin when you are sick.

They often come with the best goals, promising personalized recommendations based on your answers to some quiz questions.

Yes, the idea of ​​having someone (or something) tells you exactly what you need based on your lifestyle and health goals sounds quite seductive.

But here I always look for care: just because a quiz recommends an addition, it doesn’t mean you need it.

Likes how to order a custom-made internet suit will look perfect in the picture, but if it’s not fit for you, there is a chance that will not fit quite well.

Similarly, these quizzes can sometimes overestimate complex health issues, and without laboratory results to support them, you can end up losing your money in something that does not move the needle.

Vitamin D: If you want to overload your health, don’t just arrive for a vitamin D addition – step out and let the sun do its job.

The best way to absorb vitamin D is not through a capsule, is through your skin, and the main time for this magic to happen is early in the morning.

Why? Because the wavelength of the morning sunlight, especially when the sky is painted with red, oranges and pinks, are biologically designed to wake up your body in a way that no pill can.

These waves with longer light come into your eyes, stimulating the pineal gland, the small but powerful structure that controls 100 percent of your melatonin and nearly 50 percent of your dopamine.

This means better mood, better sleep and a more regulated circadian pace – all without the need to pop an addition.

However, most people have it back. They stay until midnight (ironically, the genuine midnight of the night) and rely on caffeine and synthetic vitamins to function the next day.

But sleep, like a baby, needs structure, training and durability.

Key? Start treating sleeping time with respect and committing to an early awakening call.

Even if you lie down in bed looking at the ceiling for a while, the act of going to bed early helps to restore your body clock. And when that alarm ring, go out – exposing your skin and eyes in the morning sunlight is the natural signal of your body to adjust hormones, increase readiness and support vitamin D production.

A good day begins the night before, and a strong immune system begins with sunrise – not a complementary line.

What is it really worth it?

If you are determined to give additions, and you have already worked in your sleep, intestinal health and daily routine, then let’s look at some with a strong record when it comes to fatigue:

• Iron: If your iron levels are low (as, really low), iron supplements can do wonders for fatigue. But here is the shock: Take only iron if your doctor confirms that you are deficient. Getting iron unnecessarily can cause constipation and other not so fun side effects. There is a “with a suitable size” solution.

• B12: If you are vegan or vegetarian, you may want to consider an additional B12. Essential is essential to energy, but tends to be found in animal products (meat, milk, eggs), so some people often do not get enough of it.

• Magnesium: If you are constantly feeling stressed and tense, magnesium can help relax your muscles and improve sleep. Plus, it is a comprehensive that helps produce energy. Some magnesium -rich snacks (nuts, grains, green leafy vegetables) may be more useful than an addition, but if you still feel tight, it can be worth it.

• Fish oil and zinc: Both of these are great for your immune system and skin health. Zinc is especially important for your immune system and wound healing.

• Ashwagandha: Here is a fun. Ashwagandha is an adaptogen, which means it helps your body face stress. It is not a must for everyone, but if the stress is wearing you down and feeling burnt, it may be worth exploring. Just don’t expect it to function miracles overnight.

Listen, everyone – a lot of a good thing can sometimes be fiery.

Ashwagandha, like many other supplements and vitamins, is celebrated for his ability to increase testosterone and desired desire.

But if you overdo it, you can simply find yourself sitting on the borders. Research shows that excess doses can throw things out of balance, leading to mood swings and, well … let’s say, a decrease in enthusiasm where it matters most.

So get lightweight pills, much better to go down and in raw and fragile fruits and vegetables-if you are not a fan of the sudden plot curves in your love life.

After all: don’t let Fomo (fear of loss) get to you

So remember this – the additions are a tool, not a miracle adjustment. There is no magic pill that will transform your health overnight (I’m still waiting in one of them).

Before you register in the world of vitamins, talk to your doctor, take your blood work and start with the basics only.

When you do it properly, the additions can be useful.

When you overdo it, you can simply end up with a bunch of pills and a lighter wallet.

Keep it simple, do your research and trust your body (and your doctor).

Good luck, and here is to feel your best – a vitamin at the same time.

Do you have a question? Email askdrzac@conciergedoctors.com.au

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Dr. Zac Turner is a physician specializing in health and preventive health. It has four degrees of health/medical – Bachelor of Medicine/Bachelor of Surgery at the University of Sydney, Bachelor of Nursing at the Queensland Central University, and Bachelor of Biomedical Sciences at the University of the Sunshine. He is a recorder for the Australian College of Rural and Remote Medicine, and is completing a doctorate in biomedical engineering (UNSW). Dr. Zac is the medical director for his Holistic Wellness Medical clinics throughout Australia, goalkeeper doctors.