{"id":26386,"date":"2024-01-20T08:00:00","date_gmt":"2024-01-20T06:00:00","guid":{"rendered":"https:\/\/dietsabc.com\/?p=26386"},"modified":"2024-01-27T14:56:42","modified_gmt":"2024-01-27T12:56:42","slug":"multivitamins-do-we-need-them","status":"publish","type":"post","link":"https:\/\/dietsabc.com\/en\/healthy-nutrition\/multivitamins-do-we-need-them\/","title":{"rendered":"Multivitamins - do we need them?"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"26386\" class=\"elementor elementor-26386\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-3089aab elementor-section-full_width elementor-section-height-min-height elementor-section-items-stretch elementor-section-content-middle elementor-reverse-mobile elementor-reverse-tablet elementor-section-height-default\" data-id=\"3089aab\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-73243540\" data-id=\"73243540\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-558ea3b9 animated-fast elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"558ea3b9\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Multivitamins - do we need them?<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7ecf26f7 elementor-invisible elementor-widget elementor-widget-post-info\" data-id=\"7ecf26f7\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-9ab8179 elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t\t\t\t<time>January 20, 2024<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7308b520 elementor-widget elementor-widget-theme-post-excerpt\" data-id=\"7308b520\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-excerpt.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\tDo multivitamins really help improve health, or are they just a waste of money? \t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-5e4a3f06\" data-id=\"5e4a3f06\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ee0cc6d elementor-widget elementor-widget-spacer\" data-id=\"ee0cc6d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4560a8ab elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4560a8ab\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-58e82ee4\" data-id=\"58e82ee4\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6157c3a9 elementor-widget elementor-widget-text-editor\" data-id=\"6157c3a9\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-6157c3a9{display:none !important}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2b60b14f elementor-widget elementor-widget-text-editor\" data-id=\"2b60b14f\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-2b60b14f{display:none !important}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-47bba2bc elementor-widget elementor-widget-text-editor\" data-id=\"47bba2bc\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Almost all of us have taken multivitamins, and many take them regularly, hoping they will help improve health, compensate for poor eating habits, and even reduce the risk of developing chronic diseases.<\/p><p>Unfortunately, in most cases, this is not the case.<\/p><p>Why is this so? That&#8217;s what this article is about.<\/p><pre>\u00a0<\/pre><h2>What are multivitamins?<\/h2><p>Multivitamins are <a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/nutritional-supplements\/\">nutritional supplements<\/a> containing a combination of many different <a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/what-vitamins-and-why-do-we-need\/\">vitamins<\/a>, minerals and sometimes other nutrients such as amino acids or <a href=\"https:\/\/dietsabc.com\/en\/food\/spices-and-herbs\/\">herbs<\/a>.<\/p><p>Multivitamins usually contain three categories of nutrients:<\/p><ul><li>Water-soluble vitamins &#8211; these do not usually accumulate in the body and also do not cause serious side effects if taken more than the body needs (e.g. B vitamins, vitamin C).<\/li><li>Fat-soluble vitamins &#8211; these are accumulated in the body and, if taken in excess, can reach toxic levels and potentially cause devastating side effects (e.g. vitamins A, D, E and K).<\/li><li>Minerals &#8211; inorganic elements that can accumulate in the body and, in some cases, can cause unwanted side effects if taken in excess (e.g. iron, iodine, zinc, copper and selenium).<\/li><\/ul><pre>\u00a0<\/pre><h2>Where is the problem?<\/h2><p>Multivitamins are promoted as a means of reducing the risk of heart disease, cancer and other serious health problems, <a href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/immunity\/\">improving immunity<\/a>, reducing fatigue, etc.<\/p><p>But.<\/p><p>Research does not support these benefits, for example:<\/p><ul><li><a href=\"https:\/\/jamanetwork.com\/journals\/jama\/fullarticle\/2793447\" target=\"_blank\" rel=\"noopener\">A review of 84 studies involving nearly 700,000 people<\/a> found that there is little or no evidence that vitamin and mineral supplements help prevent cancer, reduce the risk of cardiovascular diseases and prevent premature death.<\/li><li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3858850\/\" target=\"_blank\" rel=\"noopener\">A study of the mental functioning and multivitamin use habits of 5947 men followed for 12 years<\/a> found that multivitamins did not reduce the risk of mental decline, such as memory loss or slower thinking.<\/li><li>Although there is evidence that vitamin C plays a crucial role in immune function, the impact of vitamin C supplementation on immunity is still a matter of debate. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6124957\/\" target=\"_blank\" rel=\"noopener\">Some studies suggest that vitamin C may help reduce the duration and severity of colds, while others show limited or no effect<\/a>. In other words, vitamin C is vital for the immune system, and if it is deficient in the body, supplementation will improve immunity. But if you eat a nutritious and balanced diet, no matter how much vitamin C you intake, there will be no improvement.<\/li><\/ul><pre>\u00a0<\/pre><p>Vitamins and minerals are vital for us. We need to take at least <a href=\"https:\/\/medlineplus.gov\/ency\/article\/002399.htm\" target=\"_blank\" rel=\"noopener\">13 vitamins<\/a> and <a href=\"https:\/\/myhealth.alberta.ca\/Health\/pages\/conditions.aspx?hwid=ta3912\" target=\"_blank\" rel=\"noopener\">16 minerals<\/a> regularly for our bodies to function properly.<\/p><p>But.<\/p><p>We need to take as much as our body needs, and excessive intake of some vitamins or minerals through supplementation\/multivitamins can cause toxicity, leading to various health problems, for example:<\/p><ol><li>Vitamin A (retinol):<ol><li>Symptoms of toxicity: nausea, dizziness, blurred vision, bone pain and, in severe cases, liver damage.<\/li><li>Sources of toxicity: High doses of vitamin A supplements and excessive consumption of animal liver.<\/li><\/ol><\/li><li>Vitamin D:<ol><li>Symptoms of toxicity: Hypercalcaemia (elevated blood calcium levels), nausea, weakness and, in severe cases, kidney damage.<\/li><li>Sources of toxicity: Excessive use of supplements and use of supplements in combination with high consumption of foods rich in vitamin D (salmon, herring and sardines, cod liver oil, canned tuna, egg yolks, mushrooms, foods fortified with vitamin D).<\/li><\/ol><\/li><li>Iron:<ol><li>Symptoms of toxicity: Nausea, vomiting, abdominal pain and, in severe cases, organ failure.<\/li><li>Sources of toxicity: Accidental intake of iron supplements (especially in children) and excessive use of iron supplements without a diagnosis of iron deficiency.<\/li><\/ol><\/li><li>Calcium:<ol><li>Symptoms of toxicity: Constipation, kidney stones and impaired absorption of other minerals.<\/li><li>Sources of toxicity: Excessive use of calcium supplements without regard to dietary calcium intake or health conditions.<\/li><\/ol><\/li><li>Selenium:<ol><li>Symptoms of toxicity: Hair loss, nail damage, nausea and neurological disorders.<\/li><li>Sources of toxicity: Excessive intake of selenium-containing supplements\/multivitamins.<\/li><\/ol><\/li><li>Zinc:<ol><li>Symptoms of toxicity: Nausea, vomiting and immune dysfunction.<\/li><li>Sources of toxicity: Prolonged intake of high doses of zinc without medical supervision.<\/li><\/ol><\/li><li>Vitamin E:<ol><li>Symptoms of toxicity: Blood clotting disorders.<\/li><li>Sources of toxicity: Excessive intake of vitamin E above recommended levels.<\/li><\/ol><\/li><li>Vitamin B6 (pyridoxine):<ol><li>Symptoms of toxicity: Nerve damage, numbness and walking difficulties.<\/li><li>Sources of toxicity: Prolonged use of high doses of vitamin B6.<\/li><\/ol><\/li><li>Copper:<ol><li>Symptoms of toxicity: Nausea, vomiting and liver damage.<\/li><li>Sources of toxicity: Excessive use of copper additives or consumption of copper-contaminated water.<\/li><\/ol><\/li><li>Folate:<ol><li>Symptoms of toxicity: <a href=\"https:\/\/www.rivm.nl\/bibliotheek\/rapporten\/340230002.pdf\" target=\"_blank\" rel=\"noopener\">Masking of symptoms of vitamin B12 deficiency<\/a>, which may cause nerve damage.<\/li><li>Sources of toxicity: Excessive folate intake without addressing underlying health problems in folate metabolism or use (e.g. celiac disease or inflammatory bowel disease may affect folate absorption, while kidney problems may make it difficult to excrete excess folate).<\/li><\/ol><\/li><\/ol><pre>\u00a0<\/pre><p>It is important to note here that nutrient toxicity is relatively rare.<\/p><p>These examples highlight situations where vitamins and minerals are taken in excess through supplementation\/multivitamins.<\/p><p>In other words, all these vitamins and minerals are vital for the proper functioning of our bodies, but what is too much is too bad.<\/p><pre>\u00a0<\/pre><h2>Who might need multivitamins or certain supplements?<\/h2><p>Although taking multivitamins is, in most cases, a waste of money and, in some cases, even harmful, there are exceptions:<\/p><ul><li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/10448529\/\" target=\"_blank\" rel=\"noopener\">Vitamin B12 absorption may decrease with age<\/a>. Older adults may need to supplement vitamin B12 as well as <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17720017\/\" target=\"_blank\" rel=\"noopener\">vitamin D and calcium<\/a>.<\/li><li>As vitamin B12 is mainly found in animal products, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23356638\/\" target=\"_blank\" rel=\"noopener\">vegans and vegetarians are at higher risk of vitamin B12 deficiency<\/a>. Their bodies may also be <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21139125\/\" target=\"_blank\" rel=\"noopener\">deficient in calcium, zinc, iron, vitamin D and omega-3 fatty acids<\/a>.<\/li><li><a href=\"https:\/\/dietsabc.com\/en\/weight-loss\/gastric-reduction-surgery\/\">Gastric reduction surgery<\/a> can result in <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5700383\/\" target=\"_blank\" rel=\"noopener\">nutritional problems<\/a>, which can be addressed with multivitamins and mineral supplements.<\/li><li><a href=\"https:\/\/dietsabc.com\/en\/diets\/how-to-lose-weight-quickly-and-for-ever\/\">Low-calorie diets<\/a> or <a href=\"https:\/\/dietsabc.com\/en\/diets\/how-to-lose-weight-fast\/\">other forms of rapid weight loss<\/a> may <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3404899\/\" target=\"_blank\" rel=\"noopener\">make it difficult to get all the nutrients your body needs from food<\/a>.<\/li><li>Some gastrointestinal conditions can cause <a href=\"https:\/\/my.clevelandclinic.org\/health\/diseases\/22722-malabsorption\" target=\"_blank\" rel=\"noopener\">poor absorption of nutrients<\/a>, so your doctor may recommend taking multivitamins or specific vitamins.<\/li><li>If you do not get enough sun, you may need to take extra vitamin D.<\/li><li>If you have low levels of red blood cells in your blood (anaemia), your doctor may recommend taking iron supplements.<\/li><\/ul><pre>\u00a0<\/pre><h2>How much is too much?<\/h2><p>Most of the mentioned side effects occur when a person consumes more nutrients than the current <a href=\"https:\/\/ods.od.nih.gov\/pubs\/conferences\/tolerable_upper_intake.pdf\" target=\"_blank\" rel=\"noopener\">Tolerable Upper Levels (UL)<\/a>.<\/p><p>Each nutrient has a maximum level above which it becomes toxic. Exceeding the ULs can cause severe side effects such as liver damage and, in some cases, even death.<\/p><p>The table below shows both &#8211; the <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK234926\/\" target=\"_blank\" rel=\"noopener\">Recommended Dietary Allowance (RDA)<\/a> and the Tolerable Upper Levels (UL) for vitamins and minerals that can cause problems in adults.<\/p><table><tbody><tr><td width=\"172\"><p style=\"text-align: center;\">\u00a0<\/p><\/td><td style=\"text-align: center;\" width=\"175\"><p><strong>Recommended daily intake for men <\/strong>(RDA)<\/p><\/td><td style=\"text-align: center;\" width=\"175\"><p><strong>Recommended daily intake for women <\/strong>(RDA<\/p><\/td><td style=\"text-align: center;\" width=\"174\"><p><strong>Maximum tolerable daily intake <\/strong>(UL)<\/p><\/td><\/tr><tr><td width=\"172\"><p style=\"text-align: center;\">Vitamin A<\/p><\/td><td style=\"text-align: center;\" width=\"175\"><p>900 mcg Retinol activity equivalent (RAE)<\/p><\/td><td style=\"text-align: center;\" width=\"175\"><p>700 mcg RAE<\/p><\/td><td style=\"text-align: center;\" width=\"174\"><p>3,000 IU (International units)<\/p><\/td><\/tr><tr><td style=\"text-align: center;\" width=\"172\"><p>Vitamin B3 (niacin)<\/p><\/td><td style=\"text-align: center;\" width=\"175\"><p>16 mg Niacin equivalents (NE)<\/p><\/td><td style=\"text-align: center;\" width=\"175\"><p>14 mg NE<\/p><\/td><td width=\"174\"><p style=\"text-align: center;\">35 mg*<\/p><\/td><\/tr><tr><td style=\"text-align: center;\" width=\"172\"><p>Vitamin B6 (pyridoxine)<\/p><\/td><td style=\"text-align: center;\" width=\"175\"><p>1.3 mg<\/p><\/td><td style=\"text-align: center;\" width=\"175\"><p>1.3 mg<\/p><\/td><td width=\"174\"><p style=\"text-align: center;\">100 mg<\/p><\/td><\/tr><tr><td width=\"172\"><p style=\"text-align: center;\">Vitamin B9 (folate)<\/p><\/td><td style=\"text-align: center;\" width=\"175\"><p>400 mcg Dietary folate equivalents (DFE)<\/p><\/td><td style=\"text-align: center;\" width=\"175\"><p>400 mcg DFE<\/p><\/td><td style=\"text-align: center;\" width=\"174\"><p>1,000 mcg*<\/p><\/td><\/tr><tr><td width=\"172\"><p style=\"text-align: center;\">Vitamin C<\/p><\/td><td style=\"text-align: center;\" width=\"175\"><p>90 mg<\/p><\/td><td style=\"text-align: center;\" width=\"175\"><p>75 mg<\/p><\/td><td style=\"text-align: center;\" width=\"174\"><p>2,000 mg<\/p><\/td><\/tr><tr><td width=\"172\"><p style=\"text-align: center;\">Vitamin D<\/p><\/td><td style=\"text-align: center;\" width=\"175\"><p>600 IU<\/p><\/td><td style=\"text-align: center;\" width=\"175\"><p>600 IU<\/p><\/td><td style=\"text-align: center;\" width=\"174\"><p>4,000 IU<\/p><\/td><\/tr><tr><td style=\"text-align: center;\" width=\"172\"><p>Vitamin E<\/p><\/td><td style=\"text-align: center;\" width=\"175\"><p>15 mg<\/p><\/td><td style=\"text-align: center;\" width=\"175\"><p>15 mg<\/p><\/td><td width=\"174\"><p style=\"text-align: center;\">1,000 mg*<\/p><\/td><\/tr><tr><td style=\"text-align: center;\" width=\"172\"><p>Vitamin K<\/p><\/td><td style=\"text-align: center;\" width=\"175\"><p>120 mcg<\/p><\/td><td style=\"text-align: center;\" width=\"175\"><p>90 mcg<\/p><\/td><td width=\"174\"><p style=\"text-align: center;\">No UL established<\/p><\/td><\/tr><tr><td style=\"text-align: center;\" width=\"172\"><p>Copper<\/p><\/td><td style=\"text-align: center;\" width=\"175\"><p>900 mcg<\/p><\/td><td style=\"text-align: center;\" width=\"175\"><p>900 mcg<\/p><\/td><td width=\"174\"><p style=\"text-align: center;\">10,000 mcg<\/p><\/td><\/tr><tr><td width=\"172\"><p style=\"text-align: center;\">Iodine<\/p><\/td><td style=\"text-align: center;\" width=\"175\"><p>150 mcg<\/p><\/td><td style=\"text-align: center;\" width=\"175\"><p>150 mcg<\/p><\/td><td style=\"text-align: center;\" width=\"174\"><p>1,100 mcg<\/p><\/td><\/tr><tr><td width=\"172\"><p style=\"text-align: center;\">Iron<\/p><\/td><td style=\"text-align: center;\" width=\"175\"><p>10 mg<\/p><\/td><td style=\"text-align: center;\" width=\"175\"><p>18 mg<\/p><\/td><td style=\"text-align: center;\" width=\"174\"><p>45 mg<\/p><\/td><\/tr><tr><td width=\"172\"><p style=\"text-align: center;\">Magnesium<\/p><\/td><td style=\"text-align: center;\" width=\"175\"><p>420 mg<\/p><\/td><td style=\"text-align: center;\" width=\"175\"><p>320 mg<\/p><\/td><td width=\"174\"><p style=\"text-align: center;\">350 mg*<\/p><\/td><\/tr><tr><td style=\"text-align: center;\" width=\"172\"><p>Selenium<\/p><\/td><td style=\"text-align: center;\" width=\"175\"><p>55 mcg<\/p><\/td><td style=\"text-align: center;\" width=\"175\"><p>55 mcg<\/p><\/td><td width=\"174\"><p style=\"text-align: center;\">400 mcg<\/p><\/td><\/tr><tr><td style=\"text-align: center;\" width=\"172\"><p>Zinc<\/p><\/td><td style=\"text-align: center;\" width=\"175\"><p>11 mg<\/p><\/td><td style=\"text-align: center;\" width=\"175\"><p>8 mg<\/p><\/td><td width=\"174\"><p style=\"text-align: center;\">40 mg<\/p><\/td><\/tr><\/tbody><\/table><p>*Only applies to synthetic forms of nutritional supplements, foods fortified with them, or a combination of both.<\/p><pre>\u00a0<\/pre><p>Nutrient intake recommendations for infants and children vary considerably depending on their age. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK222881\/\" target=\"_blank\" rel=\"noopener\">More information is available HERE.<\/a><\/p><pre>\u00a0<\/pre><h2>Why is it hard for us to give up multivitamins?<\/h2><p>Because contrary to most evidence, we believe that vitamins and other supplements will help us maintain or improve our health, give us extra energy, etc.<\/p><p>We also believe that foods fortified with vitamins and minerals are healthier (and therefore better) &#8211; after all, we&#8217;ve been told for almost a century that vitamins are healthy and natural.<\/p><p>In fact, taking a multivitamin is like a kind of guarantee that we are doing our best to take care of ourselves.<\/p><pre>\u00a0<\/pre><h2>Unproven marketing claims for dietary supplements<\/h2><p><a href=\"https:\/\/www.grandviewresearch.com\/industry-analysis\/dietary-supplements-market\" target=\"_blank\" rel=\"noopener\">The vitamin and dietary supplement market is worth hundreds of billions of US dollars.<\/a><\/p><p>Vitamins are very cheap to produce, so manufacturers can spend a lot of money on advertising.<\/p><p>In addition, food supplements are regulated as food products, not as prescription or over-the-counter medicines.<\/p><p>What is the difference?<\/p><p>Medicines are strictly regulated and can only be sold after the manufacturer has proven that they are effective, have no significant adverse side effects and that the benefits of taking them outweigh the risks.<\/p><p>But.<\/p><p>Manufacturers of dietary supplements do not have to prove anything. They do not even have to prove that their marketing claims about the effects of supplements are true.<\/p><pre>\u00a0<\/pre><p>How does this play out in real life?<\/p><p>Manufacturers of dietary supplements cannot claim that their product, for example, &#8220;reduces the risk of heart disease&#8221; because that is a medical claim that needs to be proven.<\/p><p>But.<\/p><p>They can say that it &#8220;promotes heart health&#8221; or &#8220;improves immunity&#8221; and make vague promises that their product reduces fatigue, increases energy levels, improves motivation, and so on.<\/p><p>And.<\/p><p>Although almost all dietary supplements state somewhere in the fine print that they are not intended to diagnose, treat or prevent disease &#8211; this does not affect how people perceive marketing claims.<\/p><pre>\u00a0<\/pre><h2>Key takeaways<\/h2><p>A healthy and <a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/balanced-nutrition\/\">balanced diet<\/a>, rich in fruit and vegetables, provides our bodies with all the vitamins and minerals they need.<\/p><p>We only need supplements if our diet is deficient or if we suffer from a disease that affects the absorption or use of nutrients.<\/p><p>In most cases, multivitamins are not harmful, but the money people spend on them would be better invested in their health by buying healthy (nutrient-dense) foods.<\/p><pre>\u00a0<\/pre><p>Multivitamins contain many nutrients that you may not need. If you are deficient in a nutrient, it is better to take it on its own rather than in combination with substances you do not need.<\/p><p>In other words, if you need vitamin D and iron, take vitamin D and iron supplements rather than multivitamins, which contain the maximum number of different vitamins and many of the chemicals listed in Mendeleev&#8217;s table.<\/p><pre>\u00a0<\/pre><p>Eat healthy, eat balanced, exercise and &#8211; be healthy!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-60f2a64 elementor-widget elementor-widget-toggle\" data-id=\"60f2a64\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"toggle.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-1011\" class=\"elementor-tab-title\" data-tab=\"1\" role=\"button\" aria-controls=\"elementor-tab-content-1011\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><svg class=\"e-font-icon-svg e-fas-caret-right\" viewbox=\"0 0 192 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M0 384.662V127.338c0-17.818 21.543-26.741 34.142-14.142l128.662 128.662c7.81 7.81 7.81 20.474 0 28.284L34.142 398.804C21.543 411.404 0 402.48 0 384.662z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><svg class=\"elementor-toggle-icon-opened e-font-icon-svg e-fas-caret-up\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M288.662 352H31.338c-17.818 0-26.741-21.543-14.142-34.142l128.662-128.662c7.81-7.81 20.474-7.81 28.284 0l128.662 128.662c12.6 12.599 3.676 34.142-14.142 34.142z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">Sources<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-1011\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"1\" role=\"region\" aria-labelledby=\"elementor-tab-title-1011\"><p><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/MVMS-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\">Multivitamin\/mineral Supplements. Fact Sheet for Health Professionals.<\/a><\/p><p><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/MVMS-Consumer\/\" target=\"_blank\" rel=\"noopener\">Multivitamin\/mineral Supplements<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3309636\/\" target=\"_blank\" rel=\"noopener\">Vitamin and Mineral Supplements: Do We Really Need Them?<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7231191\/\" target=\"_blank\" rel=\"noopener\">Determination of the Popularity of Dietary Supplements Using Google Search Rankings<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4143134\/\" target=\"_blank\" rel=\"noopener\">Oral High-Dose Multivitamins and Minerals or Post Myocardial Infarction Patients in TACT<\/a><\/p><p><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminA-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\">Vitamin A and Carotenoids<\/a><\/p><p><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminD-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\">Vitamin D<\/a><\/p><p><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminC-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\">Vitamin C<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK279544\/\" target=\"_blank\" rel=\"noopener\">Common colds: Does vitamin C keep you healthy?<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9286741\/\" target=\"_blank\" rel=\"noopener\">Vitamin C supplementation does not alter the immune response to 2.5 hours of running<\/a><\/p><p><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Niacin-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\">Niacin<\/a><\/p><p><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB6-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\">Vitamin B6<\/a><\/p><p><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminE-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\">Vitamin E<\/a><\/p><p><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/vitaminK-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\">Vitamin K<\/a><\/p><p><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Folate-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\">Folate<\/a><\/p><p><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Iron-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\">Iron<\/a><\/p><p><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Zinc-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\">Zinc<\/a><\/p><p><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Copper-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\">Copper<\/a><\/p><p><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Magnesium-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\">Magnesium<\/a><\/p><p><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Iodine-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\">Iodine<\/a><\/p><p><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Selenium-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\">Selenium<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17551129\/\" target=\"_blank\" rel=\"noopener\">Folic acid for the prevention of colorectal adenomas: a randomized clinical trial<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19276452\/\" target=\"_blank\" rel=\"noopener\">Folic acid and risk of prostate cancer: results from a randomized clinical trial<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28724645\/\" target=\"_blank\" rel=\"noopener\">Effect of maternal high dosages of folic acid supplements on neurocognitive development in children at 4-5 y of age<\/a><\/p><p><a href=\"https:\/\/ods.od.nih.gov\/HealthInformation\/nutrientrecommendations.aspx\" target=\"_blank\" rel=\"noopener\">Nutrient Recommendations and Databases<\/a><\/p><p><a href=\"https:\/\/jamanetwork.com\/journals\/jamainternalmedicine\/article-abstract\/2793623\" target=\"_blank\" rel=\"noopener\">Why Too Many Vitamins Feels Just About Right<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31500469\/\" target=\"_blank\" rel=\"noopener\">Contaminants: a dark side of food supplements?<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5978005\/\" target=\"_blank\" rel=\"noopener\">Heavy metal contamination of prenatal vitamins<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4427717\/\" target=\"_blank\" rel=\"noopener\">Toxicity, mechanism and health effects of some heavy metals<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6380172\/\" target=\"_blank\" rel=\"noopener\">ADVERSE EFFECTS OF NUTRACEUTICALS AND DIETARY SUPPLEMENTS<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6888471\/\" target=\"_blank\" rel=\"noopener\">Assessing Vitamins, Minerals and Supplements Marketed to Children in Canada<\/a><\/p><p><a href=\"https:\/\/www.fda.gov\/consumers\/consumer-updates\/dietary-supplements\" target=\"_blank\" rel=\"noopener\">Dietary Supplements<\/a><\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-20dbe166 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"20dbe166\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-6c8e732c\" data-id=\"6c8e732c\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element 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elementor-col-50 elementor-inner-column elementor-element elementor-element-231c391a\" data-id=\"231c391a\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-316624a8 elementor-widget elementor-widget-text-editor\" data-id=\"316624a8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Help to maintain this site, create interesting articles and delicious low-calorie recipes!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7886d79c elementor-mobile-align-center elementor-widget elementor-widget-button\" data-id=\"7886d79c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div 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248z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_twitter\" role=\"button\" tabindex=\"0\" aria-label=\"Share on twitter\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-twitter\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M459.37 151.716c.325 4.548.325 9.097.325 13.645 0 138.72-105.583 298.558-298.558 298.558-59.452 0-114.68-17.219-161.137-47.106 8.447.974 16.568 1.299 25.34 1.299 49.055 0 94.213-16.568 130.274-44.832-46.132-.975-84.792-31.188-98.112-72.772 6.498.974 12.995 1.624 19.818 1.624 9.421 0 18.843-1.3 27.614-3.573-48.081-9.747-84.143-51.98-84.143-102.985v-1.299c13.969 7.797 30.214 12.67 47.431 13.319-28.264-18.843-46.781-51.005-46.781-87.391 0-19.492 5.197-37.36 14.294-52.954 51.655 63.675 129.3 105.258 216.365 109.807-1.624-7.797-2.599-15.918-2.599-24.04 0-57.828 46.782-104.934 104.934-104.934 30.213 0 57.502 12.67 76.67 33.137 23.715-4.548 46.456-13.32 66.599-25.34-7.798 24.366-24.366 44.833-46.132 57.827 21.117-2.273 41.584-8.122 60.426-16.243-14.292 20.791-32.161 39.308-52.628 54.253z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_linkedin\" role=\"button\" tabindex=\"0\" aria-label=\"Share on linkedin\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-linkedin\" viewbox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 32H31.9C14.3 32 0 46.5 0 64.3v383.4C0 465.5 14.3 480 31.9 480H416c17.6 0 32-14.5 32-32.3V64.3c0-17.8-14.4-32.3-32-32.3zM135.4 416H69V202.2h66.5V416zm-33.2-243c-21.3 0-38.5-17.3-38.5-38.5S80.9 96 102.2 96c21.2 0 38.5 17.3 38.5 38.5 0 21.3-17.2 38.5-38.5 38.5zm282.1 243h-66.4V312c0-24.8-.5-56.7-34.5-56.7-34.6 0-39.9 27-39.9 54.9V416h-66.4V202.2h63.7v29.2h.9c8.9-16.8 30.6-34.5 62.9-34.5 67.2 0 79.7 44.3 79.7 101.9V416z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_telegram\" role=\"button\" tabindex=\"0\" aria-label=\"Share on telegram\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-telegram\" viewbox=\"0 0 496 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M248 8C111 8 0 119 0 256s111 248 248 248 248-111 248-248S385 8 248 8zm121.8 169.9l-40.7 191.8c-3 13.6-11.1 16.9-22.4 10.5l-62-45.7-29.9 28.8c-3.3 3.3-6.1 6.1-12.5 6.1l4.4-63.1 114.9-103.8c5-4.4-1.1-6.9-7.7-2.5l-142 89.4-61.2-19.1c-13.3-4.2-13.6-13.3 2.8-19.7l239.1-92.2c11.1-4 20.8 2.7 17.2 19.5z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_email\" role=\"button\" tabindex=\"0\" aria-label=\"Share on email\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-envelope\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M502.3 190.8c3.9-3.1 9.7-.2 9.7 4.7V400c0 26.5-21.5 48-48 48H48c-26.5 0-48-21.5-48-48V195.6c0-5 5.7-7.8 9.7-4.7 22.4 17.4 52.1 39.5 154.1 113.6 21.1 15.4 56.7 47.8 92.2 47.6 35.7.3 72-32.8 92.3-47.6 102-74.1 131.6-96.3 154-113.7zM256 320c23.2.4 56.6-29.2 73.4-41.4 132.7-96.3 142.8-104.7 173.4-128.7 5.8-4.5 9.2-11.5 9.2-18.9v-19c0-26.5-21.5-48-48-48H48C21.5 64 0 85.5 0 112v19c0 7.4 3.4 14.3 9.2 18.9 30.6 23.9 40.7 32.4 173.4 128.7 16.8 12.2 50.2 41.8 73.4 41.4z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-474075c0\" data-id=\"474075c0\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-69539c83 elementor-widget elementor-widget-heading\" data-id=\"69539c83\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Follow me on Facebook<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-17b679b5 elementor-widget elementor-widget-facebook-page\" data-id=\"17b679b5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"facebook-page.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-facebook-widget fb-page\" data-href=\"https:\/\/www.facebook.com\/edunsportoarInetu\" data-tabs=\"\" data-height=\"200px\" data-width=\"500px\" data-small-header=\"false\" data-hide-cover=\"false\" data-show-facepile=\"true\" data-hide-cta=\"true\" style=\"min-height: 1px;height:200px\"><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4852a689 elementor-section-boxed elementor-section-height-default 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elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/sport\/isometric-exercises\/\" rel=\"next\"><span class=\"elementor-post-navigation__link__next\"><span class=\"post-navigation__next--label\">Next<\/span><span class=\"post-navigation__next--title\">Isometric exercises<\/span><\/span><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-next\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-chevron-right\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M285.476 272.971L91.132 467.314c-9.373 9.373-24.569 9.373-33.941 0l-22.667-22.667c-9.357-9.357-9.375-24.522-.04-33.901L188.505 256 34.484 101.255c-9.335-9.379-9.317-24.544.04-33.901l22.667-22.667c9.373-9.373 24.569-9.373 33.941 0L285.475 239.03c9.373 9.372 9.373 24.568.001 33.941z\"><\/path><\/svg><span class=\"elementor-screen-only\">Next<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6a66c6ad elementor-widget elementor-widget-heading\" data-id=\"6a66c6ad\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">I recommend reading these articles as well<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-61ea4b9 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"61ea4b9\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-4cad3def\" data-id=\"4cad3def\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-794d1a16 elementor-grid-4 elementor-grid-tablet-2 elementor-grid-mobile-1 elementor-posts--thumbnail-top elementor-widget elementor-widget-posts\" data-id=\"794d1a16\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;classic_columns&quot;:&quot;4&quot;,&quot;classic_columns_tablet&quot;:&quot;2&quot;,&quot;classic_columns_mobile&quot;:&quot;1&quot;,&quot;classic_row_gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:35,&quot;sizes&quot;:[]},&quot;classic_row_gap_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;classic_row_gap_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"posts.classic\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-posts-container elementor-posts elementor-posts--skin-classic elementor-grid\" role=\"list\">\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-18405 post type-post status-publish format-standard has-post-thumbnail hentry category-veseligs-uzturs tag-veseligs-uzturs\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/healthy-and-unhealthy-food\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/10\/Veseliga-partika-256x300.jpg\" class=\"attachment-medium size-medium wp-image-18406\" alt=\"Healthy and unhealthy food\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/10\/Veseliga-partika-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/10\/Veseliga-partika-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/10\/Veseliga-partika.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/healthy-and-unhealthy-food\/\">\n\t\t\t\tHealthy and unhealthy food\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>How does ultra-processed food affect our health? Or, why is it better to cook by yourself and eat with family and friends?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/healthy-and-unhealthy-food\/\" aria-label=\"Read more about Vesel\u012bga un nevesel\u012bga p\u0101rtika\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-26386 post type-post status-publish format-standard has-post-thumbnail hentry category-veseligs-uzturs tag-uzturvielas tag-vitamini\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/multivitamins-do-we-need-them\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/01\/Multivitamini-vai-tie-mums-ir-vajadzigi-256x300.jpg\" class=\"attachment-medium size-medium wp-image-26387\" alt=\"Multivitamins - do we need them\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/01\/Multivitamini-vai-tie-mums-ir-vajadzigi-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/01\/Multivitamini-vai-tie-mums-ir-vajadzigi-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/01\/Multivitamini-vai-tie-mums-ir-vajadzigi.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/multivitamins-do-we-need-them\/\">\n\t\t\t\tMultivitamins - do we need them?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Do multivitamins really help improve health, or are they just a waste of money? <\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/multivitamins-do-we-need-them\/\" aria-label=\"Read more about Multivitam\u012bni &#8211; vai tie mums ir vajadz\u012bgi?\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-10140 post type-post status-publish format-standard has-post-thumbnail hentry category-svara-samazinasana category-sports\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/your-most-suitable-heart-rate-zone\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/07\/Kada-ir-vis-piemerotaka-pulsa-zona-256x300.jpg\" class=\"attachment-medium size-medium wp-image-10141\" alt=\"Pulse zones\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/07\/Kada-ir-vis-piemerotaka-pulsa-zona-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/07\/Kada-ir-vis-piemerotaka-pulsa-zona.jpg 316w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/your-most-suitable-heart-rate-zone\/\">\n\t\t\t\tPulse zones\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>How to find out how effective your workouts are? For example, when you run, you burn fat, develop endurance, or speed, or maybe strength? Is your physical activity intense enough, insufficient or, on the contrary, too intense?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/your-most-suitable-heart-rate-zone\/\" aria-label=\"Read more about Pulsa zonas\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-17635 post type-post status-publish format-standard has-post-thumbnail hentry category-veseligs-uzturs tag-uztura-piramida tag-veseligs-uzturs\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/healthy-food-pyramid\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/07\/Uztura-piramida-256x300.jpg\" class=\"attachment-medium size-medium wp-image-17636\" alt=\"Healthy food pyramid\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/07\/Uztura-piramida-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/07\/Uztura-piramida-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/07\/Uztura-piramida.jpg 316w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/healthy-food-pyramid\/\">\n\t\t\t\tHealthy food pyramid\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>A simple guide on what foods and in what proportions we should eat for good health. Or not?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/healthy-food-pyramid\/\" aria-label=\"Read more about Vesel\u012bga uztura piram\u012bda\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1acb5fba elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1acb5fba\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-55428678\" data-id=\"55428678\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-3bf69da elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3bf69da\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-59a646ad\" data-id=\"59a646ad\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-4e671fdc\" data-id=\"4e671fdc\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Do multivitamins really help improve health, or are they just a waste of money? <\/p>","protected":false},"author":25,"featured_media":26387,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[112],"tags":[147,74],"class_list":["post-26386","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-veseligs-uzturs","tag-uzturvielas","tag-vitamini"],"_links":{"self":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/26386","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/comments?post=26386"}],"version-history":[{"count":0,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/26386\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media\/26387"}],"wp:attachment":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media?parent=26386"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/categories?post=26386"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/tags?post=26386"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}