Recipe Inspo: Greek Vegan Party Pleasers

Recipe Inspo: Greek Vegan Party Pleasers

Need to whip up some vegan-friendly party appetizers? Try these delicious Greek-inspired dishes.

Last month, I was preparing to host a swanky cocktail party, and I wanted to serve Greek-themed party food. I suddenly realized that more than a handful of my guests were vegan, so I needed appropriate appetizers. I came down with a mild case of party panic because while there are lots of stellar vegan cookbooks, most of them don’t contain a ton of appetizer offerings. After a little research, I discovered some great options that I was confident omnivores would enjoy as well.

My first pick was a recipe for garlicky basil hummus that Dr. Srefania Knurick shared with us.

Garlic and Basil Hummus

Ingredients

1 can chickpeas
4 cloves garlic
1 tablespoon fresh basil
1 tablespoon tahini
2 tablespoon olive oil
Juice of half a medium-sized lemon
2 to 4 additional ounces of lemon juice to achieve desired texture

Directions

  1. Combine ingredients in a blender and blend until smooth.
  2. Serve with raw carrots, celery, or slices of red pepper.

My next pick, also a Dr. Knurick recipe, seemed too easy and good to be true.

olives stuffed with almonds

Almond-Stuffed Olives

Ingredients

20 raw almonds
20 low-sodium green olives

Directions

Stuff almonds into olives and enjoy.

This recipe inspired me to stuff olives with all kinds of vegan delights, such as pureed tomato and basil with olive oil, cashew cheese with marinated hot Italian peppers, and macadamia nuts and vegan cream cheese. I created a festive olive platter.

Next, I decided to fill espresso mugs with soup, and I used a vegan version of another delicious Dr. Knurick recipe.

red lentil vegan soup

Greek-Style Red Lentil Soup

Ingredients

1 tablespoon olive oil
2 medium onions, thinly sliced
2 garlic cloves, minced
1/2 cup carrots, thinly sliced
2 bay leaves
1 teaspoon oregano, dried (or 1 Tbsp fresh)
1 teaspoon sugar (optional)
1 tablespoon red wine or balsamic vinegar
2 (14 oz) cans diced tomatoes, no added salt
1 cup red or brown lentils
3 cups low-sodium vegetable broth
2 cups raw baby spinach
1 lemon cut in wedges (optional)
Black pepper to taste

Directions

  1. In a large pot, warm up the olive oil and start to sweat the onions on medium-low heat.
  2. When the onions look translucent, add the garlic and cook for 30 seconds until fragrant.
  3. Stir in the carrots, bay leaves and oregano. Add the sugar and deglaze the pan with the vinegar.
  4. Pour in the diced tomatoes, including their juice, the lentils, and the stock.
  5. Increase the heat to bring to a boil and then lower to let your soup simmer for about 30–40 minutes, until the lentils are soft. If the soup looks too thick for your liking, add a little water, half a cup at a time. Brown lentils will require a few extra minutes of cooking time.
  6. When the lentils are soft to the bite, add in the spinach and turn off the heat. Allow the baby spinach to soften and serve. If desired, squeeze in the lemon juice (its vitamin C promotes the absorption of the iron contained in the lentils and in the spinach). Season with black pepper to taste.

I made vegan cornbread mini muffins to go with the mini-soups. I added a tray of sliced tomatoes, drizzled them with balsamic vinegar and draped them with basil leaves, and added plenty of vegan pita bread and sweet potato chips. My entire snack ensemble was vegan!

I got carried away and made the two signature cocktails vegan: a vodka martini with olives and a cucumber basil refresher. I am happy to report that the Greek vegan menu was a hit and got rave reviews from vegans and carnivores alike. The real test was that all the platters and dishes were empty at the end of the party, and I didn’t have to plant little signs that said “vegan” or “vegetarian” among my party trays. If you’re throwing a cocktail party sometime soon, you might want to consider partying like a vegan.

Source: Withings Blog






Plyometric Exercises: Explosive, High-Intensity Training

Looking for something new to add to your fitness regimen? Get the jump on plyometric exercises.

Combining elements of cardio and strength training, plyometrics is a training method that’s used by a wide range of athletes. When a football player hurdles an onrushing player, that’s plyometrics. When a basketball star crushes the perfect jump shot, that’s plyometrics. When a skateboarder performs a jaw dropping 4-foot ollie, well… you get the idea! Find out more about plyometric exercises right here.

What is plyometric training?

Also known as “shock training,” “plyos,” or “jump training,” plyometrics are a quick and explosive type of high-impact exercise that’s aimed at teaching your muscles to produce maximum force as quickly as possible. For the most part, it involves different types of jumping. It’s intended to help you develop more explosive power and speed, which is why plyometric exercises have become de rigueur for professional athletes. Of course, anyone can benefit from plyometrics, not just athletes. Whether you’re a budding pro or just want to add something new to your fitness routine, getting into plyometric exercises is a great idea!

So, where did plyometrics come from in the first place? In their earliest form, they were created by Dr. Yuri Verkhoshansky, a Soviet sports scientist, in the late 1960s. Subsequently, they were developed and given the label “plyometrics” by Dr. Michael Yessis and Fred Wilt, who published numerous books on the training method. The field has changed considerably since Verkhoshansky’s original work, but the germ of his idea lives on in the modern approach to plyometrics.

Are plyometric exercises effective?

The main benefit of plyometric exercise is the fact that it may help to improve strength, power, and speed, with research suggesting that it could be a good way of improving jumping and sprint performance in athletes. Studies have also shown that plyometric training can be an effective way of improving agility. In addition, plyometrics—as a form of cardio—may help you to improve your cardiovascular health and increase your heart rate, just like rowing or running.

Because they’re so intense, plyometric exercises can also be a fantastic addition to a weight-loss plan, helping you to burn calories and increase tone and muscle definition. According to Health.com, four plyometric sessions a week could see you shave two inches off your belly in just three to four weeks. If you’re after washboard abs, you’re going to want to add some plyometrics to your workouts.

But first, a word of warning before we get into the finer details of plyometric training. Plyometric exercises can be extremely taxing for your body, and they’re certainly not a form of exercise to jump into as a beginner. In addition, plyometrics sometimes gets a bad rap because it’s often associated with “over-use” injuries. The best way to make sure that this is a non-issue is by leaving a rest day between each plyometric session, while you should also check with a doctor before embarking on a new course of exercise.

If you’re interested in plyometrics, designing a training routine with a personal trainer is a great way of ensuring that you’re not doing anything too advanced for your fitness level. It’s also important to remember that jumping has an inherent level of risk, putting a considerable strain on your joints. For this reason, learning proper landing techniques is key. Basically, you need to land on the toes and roll to the heels, thereby dissipating the impact on your joints.

5 plyometric exercises to try

There are plenty of different plyometric exercises that you can incorporate into your fitness routine. Here are five popular training exercises to add to your workout.

  1. Front box jump. Aimed at strengthening your glutes and quadriceps, the front box jump workout is one of the most popular types of plyometric exercises. Jump up from the squat position to a box of any height that’s positioned in front of you, and as you get more adept at the exercise, start increasing the height of the box or add weight to make the exercise even more intense.
  2. Jump rope. This is one of the simpler plyometric exercises, making it great for beginners. Jump for about 60 seconds at a time and be sure to vary your workouts. There are lots of different variations to explore, including high step, alternate foot jump, and side-to-side.
  3. Lateral box jump. Very similar to the front box jump, the lateral box jump workout requires you to jump sideways onto a box. Why? Lateral jumps cause muscles to contract in a different way to front jumps, meaning that a lateral box jump workout gives you a slightly different type of workout. 
  4. Squat jumps. Requiring a little more conditioning than jump rope, squat jumps require you to jump straight up from a regular squat position. After you land, you’ll lower your body back into the squat position to complete the rep. 
  5. Lateral hopping drills. If you’ve ever seen soccer players train, you probably know what a lateral hopping drill looks like. Basically, you’ll stand on one leg and hop from side to side. It’s a great way of increasing strength and balance. 

Jumping for joy at the prospect of plyometrics? Consider chatting with a personal trainer and think about some of the ways that you can incorporate plyometric exercises into your regular workout schedule.

Source: Withings Blog






Raw Water: Introducing Silicon Valley’s Latest Health Trend

Untreated, unsterilized, and unfiltered, raw water is making waves in Silicon Valley. But what is the scientific basis behind its much-vaunted health claims? We decided to find out.

From nootropics to activated charcoal, Silicon Valley is ground zero for a whole host of ultra-modern wellness trends. Raw water—another term for water taken directly from its natural source—is increasingly popular in Silicon Valley, with startups like Zero Mass Water attracting millions of dollars in venture capital. But while it’s flying off the shelves, many are questioning the veracity of raw water’s healthfulness claims.

What are the purported health benefits of raw water?

In addition to the raw milk and raw honey trends, there’s a new addition to the “raw” roster: raw water. Bottled directly from natural sources, raw water is often marketed as a safer alternative to processed, chemically treated water. It’s also extremely expensive, with 2.5-gallon jugs of unsterilized spring water selling for as much as $60.99 a pop in San Francisco. That’s pretty steep by anyone’s standards. Supporters of raw water claim that the natural presence of probiotics and mineral compounds make it a healthier option than tap water, which may destroy healthy minerals via the process of filtration and sterilization.

According to its proponents, raw water also has the benefit of being naturally alkaline, meaning that it may reduce inflammatory cell damage and act as an antioxidant. There are, however, no empirical studies that support the idea that alkaline water has health benefits.

What’s wrong with tap or bottled water?

According to many proponents of raw water, tap water may contain all sorts of nasty chemicals. An investigation by the Associated Press found traces of sex hormones, antibiotics, over-the-counter drugs, prescription medication, and anticonvulsants in drinking water supplies for 24 major metropolitan areas.

And that’s not all. A report released by the Environmental Working Group (EWG) revealed that more than 22,000 public water utilities (serving over 170 million people) contained the presence of radium in their water, providing a potential cancer risk. In addition, toxic PFCs (perfluorinated chemicals) have been found in many public drinking water systems. Raw water—direct from natural springs—is seen by some as a way to avoid the potential chemical risks that may be found in tap or bottled water.

Is spring water safe to drink raw?

Many healthcare professionals have highlighted the potential safety issues associated with raw water. The chemicals that are added to tap or bottled water are intended to kill off bacteria and parasites that are naturally found in wild water sources. This means that raw water may contain pathogens that cause diarrhea, vomiting, and upset stomachs. In addition, raw water can wash through rocks that potentially contain radon and arsenic. Although it’s not especially common, it’s another reason to be weary of switching over to the raw water wave.

Bill Marler, a food safety expert, claims that many people simply don’t realize how dangerous raw water can be. In an interview with Business Insider, he argued that even the cleanest streams contain animal feces, which spread Giardia, while E. coli, cholera, and Hepatitis A can also be transmitted through untreated water. The CDC warns against drinking naturally flowing water and uranium or contaminants from agricultural activities are sometimes present in groundwater wells. So, while proponents claim that raw water is the cleaner option, upon closer inspection, it may be anything but.

What’s the verdict?

There’s a reason why civilizations have been trying to clean up their water supply for thousands of years! Despite the burgeoning cultural cachet of off-grid raw water, there’s no clinical evidence for its vaunted health benefits, and untreated water has actually been proven to cause a wide variety of diseases and infections. Ultimately, it’s up to the individual to decide what type of water they want to drink, but if you are choosing to move away from chemically -treated water, you should take some time to understand the potential health risks associated with raw water.

In any event, you should chat to a doctor or dietician if you’re unsure about taking the plunge with raw water. He or she can help to steer you in the right direction when it comes to your nutritional and dietary needs.

Source: Withings Blog






5×5 Workout: Benefits, Basics, and More

Could the 5×5 workout help you boost your muscle game? Get the scoop, right here.

Popularized by Bill Starr, an Olympic weightlifter, the 5×5 workout program is a mainstay of the weightlifting world. Whether you’ve heard of this workout in the weight room, or you’re just looking to get ripped by any means necessary, 5×5 strength training might be an option if you’re looking to improve strength.

What is 5×5 strength training?

Put simply, the aim of the 5×5 workout is to build strength and muscle mass through a focus on compound lifts. What’s a compound lift, you ask? Well, you can think of it as a type of lift that engages two or more joints. These types of lifts are particularly effective because they stimulate entire muscle groups, or even multiple muscle groups, making them time-efficient and increasing the amount of muscle that you’re able to build overall.

The concept behind the 5×5 workout is pretty straightforward. 5×5 stands for five sets of five reps, or repetitions, that are performed three times a week. Basically, you work your muscles hard three days a week, and allow enough time in between each session for growth and recovery. Because the volume and the intensity behind this workout is higher than many other programs, it’s probably best for intermediate-to-advanced weightlifters.

Traditional versions of the workout involve three primary exercises: bench presses, power cleans, and squats. However, newer versions can include several other exercises, including pull-ups, hip thrusts, and weighted dips. If you are considering making a start with the 5×5 workout, be sure to consult with a doctor—as well as a personal trainer—just to make sure that it’s the right workout for your current fitness levels.

One of the key elements of the 5×5 strength training program is the fact that it involves periodization. You will constantly change the stimulus of your workout via a cyclical structure. Each exercise is rotated, with each of the primary exercises performed with maximum intensity one day a week, and sub-maximal intensity on the other days. As a result, you’ll have a light day, a medium day, and a heavy day for each exercise. As the weeks go by, you can ramp up the amount of weight that you lift and hopefully get yourself into a position where you’re setting new personal maxes.

If your doctor has given the 5×5 workout the thumbs up, it’s time to develop a workout schedule. To get a sense of what your workouts may look like, take a look at Starr’s original 5×5 strength training schedule. Of course, there are lots of other variations to consider.

What are the benefits of the 5×5 workout?

Why is the 5×5 workout so popular? It’s partly because it’s so simple. When it comes to weight training, at least when you’re a newbie or intermediate lifter, complexity is the enemy, so a simple workout that anyone can follow has a lot going for it. You don’t have to remember long lists of complicated sets, all you need to do is remember the three principal exercises that you want to do. That should be easy enough.

Because there are relatively few lifts that you need to incorporate into the 5×5 workout, it gives you the opportunity to perfect your form. Plus, the fact that there’s a relatively low number of sets for each repetition lets you load more weights with higher levels of resistance. As long as you don’t push your body too hard, this should help you to develop muscle mass.

Are there any drawbacks to 5×5 strength training?

Of course, the 5×5 workout is not foolproof. Although the simplicity of the program can be viewed as a benefit, it’s possible that this simplicity won’t yield benefits for advanced lifters. People with more developed physiques typically require a greater degree of complexity in order to progress with their workouts, so the efficacy of the 5×5 strength training program could be limited to people who haven’t achieved quite as much in their weightlifting journey.

In addition, the reduced variety of the 5×5 strength training program could lead to over-use injuries. The fact that the 5×5 workout incorporates five rep sets is also problematic, as it means that you will need to lift exceptionally heavy weights to get the most out of your session. As a result, there’s a potential for injury, particularly among people who are new to weightlifting.

Looking for a new workout? 5×5 strength training could be ideal, particularly if you’ve already got a solid base of weightlifting experience behind you.

Source: Withings Blog






World Sees World Cup Sleep Shortage

From Ronaldo begging for ZZZs to hyped-up fans watching around the globe, soccer’s biggest game is taking a toll on everyone’s sleep schedule. Our blogger gives you the full scoop on everyone who’s not scoring a good night’s rest.

 

 

Almost exactly 16 years ago, I woke at 4 a.m. on a weekday and hit the dark streets of Manhattan to find throngs of crazy people just like me—all walking briskly to bars. We weren’t itching for a drink, we were psyched to see a kickoff, and the fact that it was on the other side of the world wasn’t going to stop us.

And while this World Cup might be in a better time zone for me, there’s tons of news about how sleep is being seriously sacrificed for the beautiful game. Here’s some of the hottest sleep news to keep you wide awake.

Wakefulness as a Weapon?

Science says lack of sleep can make you sick. But when Iran’s fans were partying outside Team Portugal’s hotel, they weren’t trying to depress anyone’s immune system. Perhaps they were hoping that keeping the players up would help them get an edge in their upcoming game. Cristiano Ronaldo was even seen coming to the window to silently mime that he really wanted to sleep. The video of Ronaldo trying to get the noisy crowd to quiet down is worth the watch.

Although it just seems like a fun stunt, many studies have shown that missing out on sleep can impair your daytime functioning. One study compared lack of sleep to alcohol and showed that it even moderate sleep deprivation “produces impairment in cognitive and motor performance equivalent to legally prescribed levels of alcohol intoxication.”

And, according to Dr. Christopher Winter, even short-term lack of sleep is not a good thing. Interviewed for our blog, he said, “In the short run, depriving yourself of the restorative effects of sleep can lead to an impaired memory, weight gain, poor judgement, delayed reactions, and an increase in the stress hormone cortisol.”

So did it the tactic work? In the end, Iran drew even with Portugal, and Ronaldo did miss an important penalty. OK, to be fair, maybe that was thanks to Iran’s goalkeeper and not Ronaldo’s motor skills…but will we ever know for sure? Nope. We do know that it sure didn’t help him.

White Night Wonkiness?

The matches being played so far north lead to another problem we don’t see on TV: the lack of darkness. It stays light until midnight in St. Petersburg at this time of year, and it’s not just the desire to wander the streets that might be taking a toll. According to an article in the New York Times, light makes you alert, and these long days make it hard to get rest because the light “acts as a stimulant, similar to the way caffeine does, even in people who are blind.” Yes, that part is wild. Apparently, our eyes have a protein that detects light called melanopsin, which is different from the part of the eye that actually sees. If the players have their body clocks thrown for a loop, there’s no doubt performance could be affected.

Sleepless in San Francisco & Singapore

Although the U.S. didn’t qualify this year, fans are not in short supply. Writing for the San Francisco Chronicle, Ann Killion shared her love of the World Cup, and ended by recommending naps for diehards.

Over in Singapore, with the games starting at 8 p.m. and ending around 4 a.m., the fan base is not sleeping much. Some fans report trying to make it up on the weekends, and others say sacrificing sleep is worth it since it’s only once every four years.

And our data backs up what everyone is saying. We crunched the sleep data of users around the world during previous games from Euro 2016 to the previous World Cup to the Super Bowl, and we saw that while supporters may win games, they certainly lose sleep.

So are you watching the World Cup? If so, while thinking about group stages, maybe give some thought to sleep stages. Check out all the articles we have on the importance of sleep. And if all else fails, after this, we have four years to catch up.

Source: Withings Blog






The 5:2 Diet: Fad or Fab?

Could the 5:2 diet be the answer to your weight-loss woes? We’ll explore the diet, its health benefits, and the nutritional science behind it.

Eating whatever you want five days a week? It’s no wonder that the 5:2 diet is taking the world by storm! We decided to take a look at this popular form of intermittent fasting and give you the lowdown on the health benefits that may be associated with it. You can also visit this blog to find the best intermittent fasting apps.

What is the 5:2 diet?

The 5:2 diet is based on the idea of intermittent fasting, an umbrella term for a range of diets (or dietary patterns) wherein you cycle between periods of fasting and periods of eating. Other forms of intermittent fasting you might want to explore include the 4:3 diet and Time-Restricted Feeding (TRF). People who follow the 5:2 diet eat normally for five days a week and fast on the other two days. It doesn’t matter which two days of the week you choose to fast, just as long as you don’t fast for two days in a row.

So, how much can you eat when you’re on the 5:2 diet? On days that you’re eating normally, you can eat as much as you like, but on days when you’re fasting, you should try to limit your calorie intake to around 600 for men or 500 for women. Those figures are based on the recommended calorie intakes of about 2400 for men and 2000 for women, so in essence, you should be eating about a quarter of your regular daily calories on fast days.

Sidebar!—it’s important to remember that “eating normally” means exactly that. One of the great strengths of the 5:2 diet is the fact that it takes a bit of the pressure off dieting, so if you want to enjoy an extra serving or two, you don’t have to be wracked with guilt. However, if you spend your non-fast days binging on junk food or sugary snacks, you’re probably not going to lose weight anyway. If anything, you may end up gaining weight.

As with all diets, you should seek medical advice from a doctor before you embark on a restrictive eating program, just to check that there are no potential issues before you get started. There are also certain people who should actively avoid fasting-based diets completely, including:

  • Pregnant or breastfeeding women
  • People who have a history of eating disorders
  • Women who are attempting to conceive
  • People with diabetes
  • People who have nutrient deficiencies or are malnourished
  • People who are sensitive to low blood sugar
  • Children

What are the benefits of the 5:2 diet?

For a start, you’re only really on a diet for less than a third of the week, which means that the 5:2 diet may be easier to follow than other types of calorie-controlled diets. In fact, a 1992 study on the effects of intermittent fasting—although not specifically the 5:2 diet—found that patients were more likely to comply with intermittent fasting than they were with traditional calorie-restriction diets. Although some people have difficulty with the “fasting” element of the diet, other people view the diet as something approaching a way of life, rather than a restrictive list of do’s and don’ts.

The potential benefits of fasting for weight loss have been widely reported. A study released in 2010 found that women on the 5:2 diet achieved similar weight loss levels as women who were on calorie-controlled diets. Furthermore, the study found that women on the 5:2 diet achieved a reduction in the number of biomarkers that point to the risk of developing conditions like cancer, diabetes, and cardiovascular disease.

There are a number of other reported health benefits associated with intermittent fasting, including the possibility of reduced insulin levels. Moreover, a 2012 study found evidence to suggest that the 5:2 diet may help to lower people’s risk of developing obesity-related cancers, such as breast cancer. Another recent study suggested that intermittent fasting may be an effective way to boost your metabolism.

What are the drawbacks of the 5:2 diet?

While there’s plenty of evidence in support of the 5:2 diet, there are definitely still some drawbacks to consider:

  • Although the 5:2 diet could be an effective weight loss tool at first, it may be unsustainable in the long term. Committing to fasting twice a week for the rest of your life is unappealing to many people, and a diet that suits you in your twenties may not appeal in your forties or fifties.
  • People may use non-fast days as an opportunity to eat whatever they like. Those who have a tendency to binge may not see the same effects as diligent followers.
  • One of the main criticisms of the 5:2 diet is the fact that it doesn’t teach healthy eating practices. For most people, successful weight loss isn’t just the result of your diet; it comes down to a myriad of factors, including fitness, nutrition, sleep, and stress management.

Sample 5:2 diet meal plans

Want to give the 5:2 diet a spin? You’re probably wondering about the reality of those dreaded fast days. You should be focusing on nutrient-dense foods, which means that high-protein, high-fiber foods like poultry and vegetables are your best bet. Check out BBC Good Food for tons of tasty fast-day recipes that are appropriate for anyone fasting for weight loss.

Because it’s easy to stick with, the 5:2 diet could be an effective aid to your weight-loss journey, allowing you to enjoy the yummy foods you love five days a week.

Source: Withings Blog





The Case for (and Against) Vitamin Supplements

Do you need to take vitamin supplements? Learn more about the benefits of supplemental vitamins, as well as the questions that are now being asked by members of the scientific community.

It’s one of those things that mothers always tell their kids: eat your greens, do your exercise, and take your vitamins. But is it really the right advice? Could vitamins actually be doing us more harm than good? Let’s explore whether vitamin supplements are all they’re cracked up to be.

The health benefits of vitamins

According to a 2013 Gallup poll, 50% of American adults take a vitamin or mineral supplement, a figure that rises to 68% among seniors, defined as people aged 65 or older. In fact, the use of vitamin supplements is so widespread, it has become a $37 billion business, with huge numbers of people all across the country reliant on their supposed health benefits.

So, why are so many people using vitamins? In a nutshell, it’s because of the belief that vitamins are intended to deliver essential nutrients—such as vitamin C, calcium, or iron—that are essential for the body to function. If you live in a developed nation and eat a balanced diet, your diet probably gives you all the vitamins you need. Nevertheless, people with certain health conditions or who have certain restrictions may benefit from vitamin supplements:

  • Vegans (or other people with dietary restrictions) may need to supplement their vitamin intake. Nutrients to focus on include vitamin D, vitamin B12, iron, iodine, zinc, calcium, and long-chain omega-3s.
  • People who are born with genetic disorders that interfere with the body’s ability to metabolize vitamin B may require a daily vitamin supplement.
  • People who are born with a condition that interferes with their body’s ability to absorb vitamins (such as Crohn’s disease, chronic diarrhea, or celiac disease) may require vitamin pills.
  • Women who might want to get pregnant may benefit from taking a folic acid supplement, which can help prevent neural tube defects like spina bifida.
  • People who are not regularly exposed to sunlight (for example, those who are bedridden) may benefit from supplemental vitamin D. If you also want to what supplements you have to consume, it might help to take some kind of DNA test first.
  • Those at risk of developing osteoporosis may also benefit from vitamin D supplements.

The case against vitamin supplements

As we’ve explained, there are plenty of legitimate reasons to take vitamin supplements. But despite this, scientists have started to question the status quo regarding the health benefits of vitamins, particularly when it comes to people who don’t actually have any pre-existing health conditions. Tellingly, the U.S. Preventive Services Task Force either recommends against the use of vitamin supplements or concludes that the evidence is insufficient to properly assess the health benefits.

It’s not hard to see why certain vitamin supplements may have a reputation that exceeds their actual achievements. In many cases, enthusiastic preliminary studies cause people (including medical professionals) to buy into the hype around certain vitamin supplements. People continue to buy them, even after rigorous studies—most of which take years to complete—find that their health benefits are negligible or based on incorrect assumptions, such as the idea that it’s possible to simply condense the benefits of vitamins and minerals down into one daily pill. To find out more about the limitations of vitamin supplements, a recent New York Times article took an in-depth look at some of the vitamin supplements that have failed to deliver on their promised health benefits.

It’s also important to remember that—for the most part—popular thought around vitamin supplements is based around the idea that people need more vitamins than a regular diet can provide them with. Most people can get all the vitamins they need from a healthy diet. In fact, a significant amount of U.S. produce is already fortified with vitamins, so it’s rare to find someone without a pre-existing health condition who has a serious vitamin deficiency. With milk fortified with vitamin D and flour fortified with vitamin B, most diets include a sufficient amount of vitamins. In addition, it’s possible that taking excessive doses of vitamins could have a negative effect or even kill you. When it comes to vitamins, more doesn’t necessarily mean better.

If you have a legitimate need to take vitamins, you should continue to do. However, the vast majority of people would probably be better off by simply following a nutritious, balanced diet. Alternatively, wait for all the research to come in before you start taking a vitamin supplement that you don’t fully understand.

Source: Withings Blog