维生素C大家都不陌生，因为它的抗氧化作用和清除自由基等功能，很多商家开始大打美容养颜牌，维C补充剂也深受欢迎。可效果好不好呢？
为什么喝维生素C？
维生素C有很强的抗氧化作用，并且作为羟化过程底物和酶的辅助因子，促进细胞合成、皮肤胶原蛋白的合成，而且还可清除过多的自由基，所以在美容抗衰老方面大显身手，让皮肤紧致而有弹性，促进伤口创伤愈合。
维C功能强大，但是也不是越多越好。
根据资料显示：维C毒性很低，长期摄入1000毫克/天无不良反应。但是，当大量服用，摄入量超过3000毫克/天会出现腹泻、胃肠紊乱、草酸和尿酸排泄量增加、肾结石的形成增多等不良反应。
所以，对于正常人，千万不要长期把补充剂当做日常必备，有可能会得不偿失，最好的补充方法还是通过日常饮食的蔬菜水果中获取必需的维生素C，这样才最靠谱的方法。
揭晓维生素C的秘密
维生素家族中，维生素C是知名度较高的一种。
维C能促进骨胶原的合成；利于创伤更快愈合；
促进铁、钙的吸收；改善脂肪、类脂和胆固醇的代谢；
咋一听，维生素C貌似带来很多好处，
但那是不是说，平时我们补充维生素C越多越好呢？
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Vitamin C is a strong antioxidant found in oranges, acerola cherries and other fruits. However, once extracted and processed into pill form, it increase the risk of heart disease. Large, long-term doses of supplemental vitamin C can cause dependency and rebound scurvy can occur after abrupt withdrawal. In contrast, the human body will not have such risks from consuming too many oranges.
Vitamin C itself does not help prevent or overcome the common cold. However, wholesome fruits and vegetables that contain vitamin C and vitamin D, such as orange, spinach or mushroom, can protect against: immune system deficiencies, heart disease, eye disease, skin wrinkling, cancer, stroke, bone weakness, diabetes, and rheumatoid arthritis.
Vitamin C is a strong antioxidant found in oranges, acerola cherries and other fruits. However, once extracted and processed into pill form, it increase the risk of heart disease. Large, long-term doses of supplemental vitamin C can cause dependency and rebound scurvy can occur after abrupt withdrawal. In contrast, the human body will not have such risks from consuming too many oranges.
Vitamin C itself does not help prevent or overcome the common cold. However, wholesome fruits and vegetables that contain vitamin C and vitamin D, such as orange, spinach or mushroom, can protect against: immune system deficiencies, heart disease, eye disease, skin wrinkling, cancer, stroke, bone weakness, diabetes, and rheumatoid arthritis.
维生素C本身并不能帮助预防或治愈感冒。然而，含有维生素C和维生素D的完整蔬果（如：橙、菠菜或菇类）却可以防御：免疫系统缺陷、心脏疾病、眼部疾病、皮肤皱纹、癌症、中风、骨骼脆弱、糖尿病及类风湿性关节炎。
Taking too many man-made vitamins can harm your health, and there is a possibility of overdose. The American Association for Cancer Research looked at research of over 300,000 people in one of their annual meetings in 2015. They found that: selenium could increase the chances of getting non-melanoma skin cancer; vitamin E increases the chances of prostate cancer; beta-carotene can increase the chances of lung cancer; and folic acid could increase the chances of colon cancer.
服用太多的人造維生素會對健康造成損害，並且有攝入過量的可能。美國癌症研究所在2015年的一次年會上對一項超過30萬人參與的研究進行了調研，他們發現：硒會增加罹患非黑色素瘤皮膚癌的機率，維生素E會增加罹患前列腺癌以及骨質疏鬆症的機率，β-胡蘿蔔素會增加罹患肺癌的機率，葉酸則會增加罹患結腸癌的機率
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A large government-funded clinical trial of nearly 26,000 people, published in The New England Journal of Medicine, has concluded that fish oil supplements and vitamin D supplements do not work any better than placebo at preventing cancer, heart attacks, or strokes.
發佈在《新英格蘭醫學雜誌》上的一項由政府資助、涵蓋大約26,000名參與者的大型臨床試驗，其研究結論表明魚油補充劑和維生素D補充劑在預防癌症、心臟病發作以及中風方面，效果並沒有比安慰劑更好。
https://bit.ly/2LHNO8h
Combined High Intake of Vitamin B6 and B12 Supplements Linked to Increased Risk of Hip Fractures
A study published in JAMA (The Journal of the American Medical Association) Network Open found a connection between high intake of vitamin B6 and B12 supplements and hip fractures. A combined high intake of both vitamins increased the risk of hip fracture by as much as 50%. High intake of both vitamin B6 and B12 interacting together seem to increase risk, but a high intake of B12 and a low intake of B6 isn’t associated with increased risk. Researchers suspect high doses of vitamin B6 may increase the risk of falling, and act against hormones that help maintain bone density.
同时摄取大量的维生素B6和B12补充剂与髋部骨折风险的增加有关
一项发表在《 JAMA （美国医学会期刊） Network Open》上的研究发现，大量摄入维生素B6和B12补充剂与髋部骨折之间存在着联系。同时大量摄取两种维生素，使髋部骨折的风险增加了高达50％。摄入大量的维生素B6和维生素B12 会发生相互作用，可能会促使风险的增加；但是摄入大量的维生素B12及少量的维生素B6则与风险的增加无关。研究人员猜测高剂量的维生素B6可能会增加跌倒的风险，并会抑制有助于维持骨骼密度的激素发挥作用。
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Many people take vitamins, but they do so without full knowledge of the consequences. Vitamins aren’t necessarily good for you, and it’s far too easy to overdose on them. Too much vitamin C and D may cause: kidney stones, difficulty in controlling blood sugar levels, heart issues, blood clots, red blood cell destruction, dangerous abnormal heart rhythms, poor appetite, nausea, vomiting, and constipation. But when vitamins are eaten as part of a wholesome plant, such as carrot or tomato, there are no listed harmful effects.
许多人服用维生素补充剂，但他们没有完全了解后果。维生素补充剂对您不一定是好的，而且太容易就会服用过量。过量的维生素C和D可能会导致：肾结石、难以控制的血糖值、心脏问题、血栓、红细胞被破坏、危险的心律异常、食欲不振、噁心、呕吐和便秘。但当维生素作为完整植物性食物（如：胡萝卜或番茄）中的一部分来食用时，则不会对身体有害。
https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1105975
One study published in the journal JAMA Internal Medicine, which examined data from nearly 40,000 women over 19 years, found that, on average, women who took supplements had an increased risk of dying compared with women who didn’t take supplements. Multivitamins also did little or nothing to protect against common cancers, cardiovascular disease, or death.
There are seven supplements that you should take carefully.
https://www.everydayhealth.com/news/supplements-risks-every-women-should-know/
https://www.fda.gov/consumers/consumer-updates/fda-101-dietary-supplements
