Most of your vitamin supplements really are useless, says huge new study
研究发现：维生素片大多没啥用 吃错还会致病
yán jiū fā xiàn ：wéi shēng sù piàn dà duō méi shá yòng chī cuò hái huì zhì bìng
不要再浪费钱买维生素片了！研究发现，大多数维生素片和矿物质补充剂都没什么用。维生素C也不像传说中的能让感冒好得快。科学家还指出，不要以为复合维生素就可以替代平衡膳食，维生素也不能乱吃，吃错了可能致病甚至提高死亡风险。
bú yào zài làng fèi qián mǎi wéi shēng sù piàn le ！yán jiū fā xiàn ，dà duō shù wéi shēng sù piàn hé kuàng wù zhì bǔ chōng jì dōu méi shí me yòng 。wéi shēng sù Cyě bú xiàng chuán shuō zhōng de néng ràng gǎn mào hǎo dé kuài 。kē xué jiā hái zhǐ chū ，bú yào yǐ wéi fù hé wéi shēng sù jiù kě yǐ tì dài píng héng shàn shí ，wéi shēng sù yě bú néng luàn chī ，chī cuò le kě néng zhì bìng shèn zhì tí gāo sǐ wáng fēng xiǎn 。
Vitamin and mineral supplements are a staple in many people's diets, but there is increasing evidence to suggest the most popular ones are essentially useless.
维生素和矿物质补充剂是许多人日常膳食中的固定组成部分，但越来越多的证据表明，最受欢迎的一些维生素补充剂其实都没什么用。
wéi shēng sù hé kuàng wù zhì bǔ chōng jì shì xǔ duō rén rì cháng shàn shí zhōng de gù dìng zǔ chéng bù fèn ，dàn yuè lái yuè duō de zhèng jù biǎo míng ，zuì shòu huān yíng de yī xiē wéi shēng sù bǔ chōng jì qí shí dōu méi shí me yòng 。
A new systematic review of data and trials published between January 2012 and October 2017 found that many popular multivitamins – as well as vitamin C, vitamin D, and calcium supplements – had no real advantage to people's health and that there was no evidence taking them reduced the risk of cardiovascular disease, heart attack, stroke, or early death.
一项对2012年1月至2017年10月间发布的数据和试验的系统回顾发现，维生素C、维生素D、钙质补充剂和许多受欢迎的复合维生素对人们的健康没有实质性的好处，而且没有证据表明服用这些维生素能够降低心血管疾病、心脏病发作、中风或早逝的风险。
yī xiàng duì 2012nián 1yuè zhì 2017nián 10yuè jiān fā bù de shù jù hé shì yàn de xì tǒng huí gù fā xiàn ，wéi shēng sù C、wéi shēng sù D、gài zhì bǔ chōng jì hé xǔ duō shòu huān yíng de fù hé wéi shēng sù duì rén men de jiàn kāng méi yǒu shí zhì xìng de hǎo chù ，ér qiě méi yǒu zhèng jù biǎo míng fú yòng zhè xiē wéi shēng sù néng gòu jiàng dī xīn xuè guǎn jí bìng 、xīn zāng bìng fā zuò 、zhōng fēng huò zǎo shì de fēng xiǎn 。
The study, published in the Journal of the American College of Cardiology, was led by researchers at St. Michael's Hospital and the University of Toronto.
zhè xiàng fā biǎo zài 《měi guó xīn zāng bìng xué huì qī kān 》shàng de yán jiū shì yóu shèng mǐ gāo yī yuàn hé duō lún duō dà xué de yán jiū rén yuán dài tóu kāi zhǎn de 。
"We were surprised to find so few positive effects of the most common supplements that people consume," said Dr. David Jenkins, the lead author of the study.
研究报告的主要作者戴维·詹金斯博士称：“我们惊讶地发现，人们最常服用的补充剂居然收效甚微。”
yán jiū bào gào de zhǔ yào zuò zhě dài wéi ·zhān jīn sī bó shì chēng ：“wǒ men jīng yà dì fā xiàn ，rén men zuì cháng fú yòng de bǔ chōng jì jū rán shōu xiào shèn wēi 。”
"Our review found that if you want to use multivitamins, vitamin D, calcium or vitamin C, it does no harm – but there is no apparent advantage either."
“我们的回顾发现，如果你想服用复合维生素、维生素D、钙片或维生素C，对你的身体是无害的，但也没有明显的益处。”
“wǒ men de huí gù fā xiàn ，rú guǒ nǐ xiǎng fú yòng fù hé wéi shēng sù 、wéi shēng sù D、gài piàn huò wéi shēng sù C，duì nǐ de shēn tǐ shì wú hài de ，dàn yě méi yǒu míng xiǎn de yì chù 。”
There were, however, a few apparently advantageous supplements. Folic acid and B vitamins with folic acid may reduce the risk of cardiovascular disease and stroke, the study found.
不过，研究也发现了几种对人体明显有益的补充剂。叶酸和含有叶酸的复合维生素B或许能降低患心血管疾病和中风的风险。
bú guò ，yán jiū yě fā xiàn le jǐ zhǒng duì rén tǐ míng xiǎn yǒu yì de bǔ chōng jì 。yè suān hé hán yǒu yè suān de fù hé wéi shēng sù Bhuò xǔ néng jiàng dī huàn xīn xuè guǎn jí bìng hé zhōng fēng de fēng xiǎn 。
Niacin (a form of vitamin B3) and antioxidants, meanwhile, were associated with a higher risk of death by any cause, albeit a very small increase.
此外，烟酸（维生素B3）和抗氧化剂会导致死亡风险升高，不过只是略微升高。
cǐ wài ，yān suān （wéi shēng sù B3）hé kàng yǎng huà jì huì dǎo zhì sǐ wáng fēng xiǎn shēng gāo ，bú guò zhī shì luè wēi shēng gāo 。
The researchers say these higher risks could be related to niacin's adverse effects on blood-sugar levels, or that when taken in high doses, antioxidants can be harmful.
研究人员称，这可能和烟酸对血糖水平的负面影响有关。研究指出，大量服用抗氧化剂会对人体有害。
yán jiū rén yuán chēng ，zhè kě néng hé yān suān duì xuè táng shuǐ píng de fù miàn yǐng xiǎng yǒu guān 。yán jiū zhǐ chū ，dà liàng fú yòng kàng yǎng huà jì huì duì rén tǐ yǒu hài 。
Alternatively, it could have something to do with people sometimes thinking that taking vitamins can be a substitute for a healthy, balanced diet.
另一方面，服用维生素无益也和人们的观念误区有关，有些人认为服用维生素可以替代健康平衡的膳食。
lìng yī fāng miàn ，fú yòng wéi shēng sù wú yì yě hé rén men de guān niàn wù qū yǒu guān ，yǒu xiē rén rèn wéi fú yòng wéi shēng sù kě yǐ tì dài jiàn kāng píng héng de shàn shí 。
"These findings suggest that people should be conscious of the supplements they're taking and ensure they're applicable to the specific vitamin or mineral deficiencies they have been advised of by their healthcare provider," Jenkins said.
詹金斯说：“研究结果表明，人们应该了解自己服用的补充剂，听从医嘱，确保这些补充剂能补充自身所缺乏的某种维生素或矿物质。”
zhān jīn sī shuō ：“yán jiū jié guǒ biǎo míng ，rén men yīng gāi le jiě zì jǐ fú yòng de bǔ chōng jì ，tīng cóng yī zhǔ ，què bǎo zhè xiē bǔ chōng jì néng bǔ chōng zì shēn suǒ quē fá de mǒu zhǒng wéi shēng sù huò kuàng wù zhì 。”
The vitamins the team reviewed were A, B1, B2, B3 (niacin), B6, B9 (folic acid), C, D, and E, as well as carotene, calcium, iron, zinc, magnesium, and selenium.
研究团队的研究对象包括维生素A、维生素B1、维生素B2、维生素B3（烟酸）、维生素B6、维生素B9（叶酸）、维生素C、维生素D和维生素E，还有胡萝卜素、钙、铁、锌、镁和硒。
yán jiū tuán duì de yán jiū duì xiàng bāo kuò wéi shēng sù A、wéi shēng sù B1、wéi shēng sù B2、wéi shēng sù B3（yān suān ）、wéi shēng sù B6、wéi shēng sù B9（yè suān ）、wéi shēng sù C、wéi shēng sù Dhé wéi shēng sù E，hái yǒu hú luó bo sù 、gài 、tiě 、xīn 、měi hé xī 。
Research has found that some vitamins are more useful than others. For example, zinc has been linked to shortening the effects of a cold – something vitamin C doesn't do, despite what people think.
研究发现，一些维生素比其他维生素更有用。比如，锌能缩短感冒周期，而维生素C却不能，尽管人们一直以为维生素C能让感冒好得快。
yán jiū fā xiàn ，yī xiē wéi shēng sù bǐ qí tā wéi shēng sù gèng yǒu yòng 。bǐ rú ，xīn néng suō duǎn gǎn mào zhōu qī ，ér wéi shēng sù Cquè bú néng ，jìn guǎn rén men yī zhí yǐ wéi wéi shēng sù Cnéng ràng gǎn mào hǎo dé kuài 。
Vitamin D can also be difficult to get from food, so if you're deficient, supplements may also be effective.
维生素D难以从食物中获得，所以如果你缺乏维生素D，那么服用补充剂会比较有效。
wéi shēng sù Dnán yǐ cóng shí wù zhōng huò dé ，suǒ yǐ rú guǒ nǐ quē fá wéi shēng sù D，nà me fú yòng bǔ chōng jì huì bǐ jiào yǒu xiào 。
"In the absence of significant positive data – apart from folic acid's potential reduction in the risk of stroke and heart disease – it's most beneficial to rely on a healthy diet to get your fill of vitamins and minerals," Jenkins said.
詹金斯说：“除了叶酸可能降低中风和心脏病风险外，没有足够数据表明服用补充剂对人体有益，因此最好还是从健康膳食中获取你所需要的维生素和矿物质。”
zhān jīn sī shuō ：“chú le yè suān kě néng jiàng dī zhōng fēng hé xīn zāng bìng fēng xiǎn wài ，méi yǒu zú gòu shù jù biǎo míng fú yòng bǔ chōng jì duì rén tǐ yǒu yì ，yīn cǐ zuì hǎo hái shì cóng jiàn kāng shàn shí zhōng huò qǔ nǐ suǒ xū yào de wéi shēng sù hé kuàng wù zhì 。”
"So far, no research on supplements has shown us anything better than healthy servings of less processed plant foods, including vegetables, fruits, and nuts."
“迄今为止，没有任何一项关于补充剂的研究显示有任何药物比摄入健康的轻度加工植物食品（包括蔬菜、水果和坚果）更好。”
“qì jīn wéi zhǐ ，méi yǒu rèn hé yī xiàng guān yú bǔ chōng jì de yán jiū xiǎn shì yǒu rèn hé yào wù bǐ shè rù jiàn kāng de qīng dù jiā gōng zhí wù shí pǐn （bāo kuò shū cài 、shuǐ guǒ hé jiān guǒ ）gèng hǎo 。”
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