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A Balanced Diet Is As Good As Loading Up On Supplements, Study Says

The Longevity Benefits Of Vitamins May Be Overrated
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By 

Huff/Post 50 Editor, The Huffington Post

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We've all heard about the widely-touted benefits of antioxidants and supplements, including promises of a long, disease-free life and longer-lasting youth. But if you're popping a handful of vitamins everyday in hopes that you'll stay forever young, you might want to listen up. A new long-term study finds that, when it comes to longevity, taking vitamin supplements is really no more helpful than eating a balanced diet.

In this latest study, researchers used data from nearly 14,000 residents of a California retirement community over three decades, looking at vitamin intake and mortality. An analysis showed that the mortality rate among those who took vitamins was no lower than among those who didn't. "Neither dietary nor supplemental intake of vitamin A or vitamin C nor supplemental intake of vitamin E was significantly associated with mortality," the authors write in a release.

The residents initially noted their intake of antioxidant vitamins A, C and E in the early 1980s, describing how often and how much they had, either through diet or supplements. Even when adjusting for consistency in taking supplements and the participants' lifestyle habits and existing diseases, supplements didn't make a considerable difference.

The study joins a growing body of research that has found supplements and specifically multivitamins are not useful in preventing disease and may, in some instances, add a slightly elevated risk of mortality and some cancers.

There were other limitations. The lack of association, they say, could be because 95 percent of the participants had nutrient-rich diets to begin with. According to the Mayo Clinic, those with a diet high in vitamins and nutrients from whole food sources are bad candidates for supplements. Instead, those who may have deficiencies from low-calorie diets, pregnancy or some conditions could benefit from the pills.

Whenever possible, whole foods offer benefits beyond what you can get in a pill. Besides the necessary nutrients, fruits, veggies and the like also provide your body with things like fiber, which helps prevent diabetes and heart disease, as well as micronutrients and phytochemicals, which have a protective effect on the body.

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Before You Go

11 Easy Ways To Shorten Your Life
1. Make Bad Dietary Choices(01 of11)
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Over the years, there's been a lot of debate related to diet and longevity. But most experts agree that a diet low in sugar and refined carbohydrates is best. And some studies show that eating a traditional Mediterranean diet can add years to your life. (credit:Shutterstock)
2. Never Check Your Cholesterol(02 of11)
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Just like high blood pressure, high cholesterol can also increase your risk of heart disease and stroke. Therefore it's a good idea to have your cholesterol checked to see whether you need to undergo certain lifestyle changes or even possibly take some kind of cholesterol-lowering medication. For more information about cholesterol and saturated fats, go here.Eating certain foods, such as beans, which are rich in fiber and antioxidants, can help lower cholesterol. (credit:Getty Images)
3. Mix Alcohol And Prescription Or Illicit Drugs(03 of11)
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Even drinking wine with dinner and then taking prescription sleep aides can be a lethal combination. A U.S. Department of Health and Human Services study found 5.8 percent of people age 50 to 59 used illicit drugs in 2010, up from 2.7 percent in 2002. (credit:Alamy)
4. Never Check For Diabetes(04 of11)
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The number of Americans with Type 2 diabetes is expected to rise from 30 million today to 46 million by 2030, when one of every four boomers -- 14 million -- will be living with this chronic disease, according to the National Center for Chronic Disease Prevention and Health Promotion.

Untreated diabetes can lead to blindness, amputations and clogged arteries that can cause heart attacks and strokes. The test to determine whether you are diabetic is a simple blood test; you should remind your doctor to include it in your annual physical. (credit:Alamy)
5. Pack On The Pounds(05 of11)
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More than one out of every three boomers -- more than 21 million -- will be considered obese by 2030. Already, we are the demographic with the highest and fastest-growing rate of obesity. As we age, our metabolism slows down and we burn fewer calories -- if we don't alter our eating and exercise patterns, weight gain is inevitable. Obesity can lead to high blood pressure, heart disease, and a host of other life-threatening ailments. Losing just 10 percent of your body weight has health benefits, so consider that as a goal. (credit:Alamy)
6. Ignore The Signs Of A Heart Attack(06 of11)
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No chest pain doesn't mean no heart attack. Women having heart attacks frequently report experiencing a feeling of indigestion and extreme fatigue, while some men say they feel a fullness or a squeezing pain in the center of the chest, which may spread to the neck, shoulder or jaw. When a diabetic has a heart attack, the pain is often displaced to other areas such as the lower back. (credit:Alamy)
7. Get Little Sleep(07 of11)
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Try as you might, you just can't stay asleep, right? You pass out before "60 Minutes" is over, but then wake up around midnight and count sheep until the alarm goes off. If that sounds like you, you aren't alone. The U.S. Centers for Disease Control and Prevention says that boomers report not getting enough sleep between one and 13 nights each month.Is it life-threatening? In itself, no. But as soon as you slip behind the wheel bleary-eyed, you are putting yourself and others at risk. Your reflexes are slower, you pay less attention and you could become one of the more than 100,000 Americans who fall asleep at the wheel and crash each year. And the National Highway Traffic Safety Administration says that's a conservative estimate, by the way. Driver fatigue results in an estimated 1,550 deaths, 71,000 injuries and $12.5 billion in monetary losses. (credit:Alamy)
8. Avoid Exercise(08 of11)
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AARP says the minimum you need to stay healthy are muscle-strengthening exercises twice a week, plus 2.5 hours a week of moderate activity like walking or 75 minutes a week of a more intense activity like jogging. Exercise is also good for your memory: Just one year of walking three times a week can increase the size of the hippocampus, the part of the brain that's key to memory. (credit:Alamy)
9. Carry The World's Burdens On Your Shoulders(09 of11)
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We're talking about stress with a capital S. Boomers are the sandwich generation, caught in the middle of caring for our parents and our children. We were deeply affected by the recession and boomers have the highest rates of depression by age demographic. Unless we unload, we are going to implode. (credit:Alamy)
10. Carry A Beer Belly And A Caboose(10 of11)
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It isn't just our extra weight; it's where we carry it. An excess of visceral fat causes our abdomens to protrude excessively. We call it a "pot belly" or "beer belly" or if the visceral fat is on our hips and buttocks, we say we are "apple shaped." Cute names aside, scientists now say that body fat, instead of body weight, is the key to evaluating obesity. And guess what? It's all bad. (credit:Alamy)
11. Continue To Smoke(11 of11)
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Gallup found that baby boomers between the ages of 44 and 54 reported higher levels of smoking than those immediately younger or those who are older. Hard to imagine that they haven't gotten the word yet about the risks cigarettes carry. (credit:Alamy)
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