另一项研究表明，补品不会起作用，反而可能会造成伤害

另一项研究表明，补品不会起作用，反而可能会造成伤害

Getting enough nutrients from food reduces risk of death, not the same could be said for nutrients in pill form. And in fact, some supplements were linked to increased risk of death.

从食物中获得足够的营养可以降低死亡的风险，但药丸形式的营养就不一样了。事实上，一些补充剂会增加死亡风险。

In 2015, only 12.2 percent of Americans met the recommendations for eating fruit, and just 9.3 percent ate enough vegetables – even though eating enough fruits and vegetables as part of an overall healthy diet reduces the risk of many chronic diseases, including cardiovascular disease, type 2 diabetes, some cancers, and obesity.

在2015年,只有12.2%的美国人符合吃水果的建议,吃足够蔬菜的人只有9.3%——尽管吃足够的水果和蔬菜作为整体的一部分,健康饮食可以减少许多慢性疾病的风险,包括心血管疾病、2型糖尿病、某些癌症和肥胖。

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Meanwhile, 75 percent of U.S. adults take a dietary supplement of some kind, spending more than $30 billion a year on these pills and capsules that promise health.

与此同时，75%的美国成年人服用某种膳食补充剂，每年在这些有望带来健康的药片和胶囊上的花费超过300亿美元。

Somewhere there seems to be a disconnect, because study after study keeps showing that supplements do not make a difference, at worst, that they can do harm.

有些地方似乎没有联系，因为一项又一项研究不断表明，补充剂没有什么作用，往坏了说，它们可能会造成伤害。

Now a new study from Tufts University says it all again with this simple conclusion: “Use of dietary supplements is not associated with mortality benefits among U.S. adults.”

现在，塔夫斯大学的一项新研究再次得出了这样一个简单的结论:“在美国成年人中，使用膳食补充剂与死亡率没有关系。”

The study looked at data from more than 27,000 U.S. adults, 20 years old and up, to measure the links between dietary supplement use and death from all causes, cardiovascular disease, and cancer. They analyzed whether consuming adequate or excess nutrients was associated with death and if the source of those nutrients – food versus supplements – had any effect on the associations.

这项研究调查了2.7万名20岁及以上的美国成年人的数据，以衡量膳食补充剂的使用与各种原因的死亡、心血管疾病和癌症之间的联系。他们分析了摄入足够或过量的营养是否与死亡有关，以及这些营养物质的来源——食物还是补充剂——是否对这种关系有影响。

They found that getting enough of certain nutrients is associated with a reduction in all-cause mortality when the nutrient source is foods, but not supplements. There was no connection between dietary supplement use and a lower risk of death.

他们发现，当营养来源是食物而不是补充剂时，获得足够的特定营养素可以降低全因死亡率。膳食补充剂的使用和较低的死亡风险之间没有联系。

They also discovered that too much calcium was linked to an increased risk of cancer death, which they found was associated with supplemental doses of calcium exceeding 1,000 mg/day.

他们还发现，钙摄入过多会增加癌症死亡的风险，而这与每天超过1000毫克的补钙量有关。

When sources of nutrient intake (food vs. supplement) were evaluated, the researchers found:

当评估营养摄入来源(食物和补充剂)时，研究人员发现:

• The lower risk of death associated with adequate nutrient intakes of vitamin K and magnesium was limited to nutrients from foods, not from supplements;

与充分摄入维生素K和镁有关的较低死亡风险仅限于食物中的营养成分，而不是补充剂;

• Calcium intake from supplement totals of at least 1,000 mg/day was associated with increased risk of death from cancer but there was no association for calcium intake from foods.

每天从补充剂中摄入至少1000毫克的钙与癌症死亡风险增加有关，但与从食物中摄入的钙没有关系。

"Our results support the idea that, while supplement use contributes to an increased level of total nutrient intake, there are beneficial associations with nutrients from foods that aren't seen with supplements," said Zhang. "This study also confirms the importance of identifying the nutrient source when evaluating mortality outcomes."

张说:“我们的研究结果支持了这样一种观点，即虽然使用补充剂有助于增加营养素的总摄入量，但食物中的营养素却对身体有益，而这些营养素是补充剂所没有的。这项研究也证实了在评估死亡率结果时确定营养来源的重要性。”

While it might be easy to blame people for being lazy and wanting the convenience of a pill over the more complicated nuances of eating a well-balanced diet, I am not sure it’s that straightforward. We live in a country where convenience and fast food reign supreme. We’ve got supplement manufactures spending zillions of dollars on enticing us to believe in the magic of their miracle products. People want to be healthy, yet we've got a constant stream of conflicting research about what’s healthy and what’s not (although the science on supplements has been pretty consistent) – so why not double down by taking vitamins?

虽然责备人们懒惰、想要便捷的药片而不是更复杂的均衡饮食的细微差别可能很容易，但我不确定这是不是那么简单。我们生活在一个方便和快餐占主导地位的国家。补充剂制造商花费大量的美元来吸引我们相信他们神奇产品的魔力。人们都想要健康，然而关于什么是健康的，什么不是健康的研究却不断地产生矛盾(尽管关于补充剂的科学一直很一致)——那么为什么不吃更多的维生素呢?

So we here are. Eating nutritionally insipid food and trying to make up for it by taking supplements that appear to be doing more harm than good. The solution seems so easy: Eat more fruits and vegetables ... alas, nothing seems very simple anymore. That said, I'm going to go eat a salad.

所以我们吃一些营养平淡的食物，并试图通过服用似乎弊大于利的补品来弥补。解决方法似乎很简单:多吃水果和蔬菜……唉，事情似乎不再那么简单了。那就是说，我要去吃沙拉。