維他命飲料，究竟是好是壞?

Are Vitamin Drinks a Bad Idea?

維他命飲料，究竟是好是壞?

Companies are increasingly adding vitamins and minerals to juices, sports drinks and bottled water, responding to a growing consumer demand for these products. Even though the amounts of added nutrients in these drinks are typically small, some nutrition scientists are concerned that through their overall diets, many people may be ingesting levels of vitamins and other nutrients that are not only unnecessary, but potentially harmful.

飲料公司在果汁、運(yùn)動(dòng)飲料和瓶裝水中添加了愈來(lái)愈多的維生素和礦物質(zhì)，以滿(mǎn)足顧客對(duì)這些東西日益增長(zhǎng)的要求。盡管這些飲料中添加的營(yíng)養(yǎng)素大多比較少，但是有些營(yíng)養(yǎng)科學(xué)家擔(dān)心，從總體飲食來(lái)看，很多人額外攝入的維生素和其他營(yíng)養(yǎng)素不僅沒(méi)必要，而且可能有害。

“You have vitamins and minerals that occur naturally in foods, and then you have people taking supplements, and then you have all these fortified foods,” said Mridul Datta, an assistant professor in the department of nutrition science at Purdue University. “It adds up to quite an excess. There’s the potential for people to get a lot more of these vitamins than they need.”

“食物中本來(lái)就含有維生素和礦物質(zhì)，還有人服用補(bǔ)充劑，還有這些營(yíng)養(yǎng)強(qiáng)化食品，”普渡大學(xué)營(yíng)養(yǎng)科學(xué)系助理教授姆里杜爾·達(dá)塔(Mridul Datta)說(shuō)，“所有這些加起來(lái)，就太多了。人們攝取的維生素可能比他們需要的多很多。”

Today more than ever, studies show, the average person is exposed to unusually high levels of vitamins and minerals. Already, more than half of all adults in the United States take a multivitamin or dietary supplement. Bread, milk and other foods are often fortified with folic acid, niacin and vitamins A and D.

很多研究表明，如今維生素和礦物質(zhì)的人均攝入量明顯高于以往任何時(shí)候。美國(guó)半數(shù)以上的成年人服用多種維生素片或膳食補(bǔ)充劑。面包、牛奶和其他食物通常都添加葉酸、煙酸，以及維生素A和D。

A study published in July found that many people are exceeding the safe limits of nutrient intakes established by the Institute of Medicine. And research shows that people who take dietary supplements are often the ones who need them the least.

7月份發(fā)表的一項(xiàng)研究發(fā)現(xiàn)，很多人攝入的營(yíng)養(yǎng)素超出美國(guó)醫(yī)學(xué)研究所確定的安全限量。研究表明，服用膳食補(bǔ)充劑的人往往是那些最不需要補(bǔ)充的人。

Particularly concerning, experts say, is the explosion of beverages marketed specifically for their high levels of antioxidants, like Vitaminwater, POM Wonderful, Naked Juice and many others. The body requires antioxidants to neutralize free radicals that can damage cells and their DNA. But it also uses free radicals to fight off infections and cancer cells, experts say, and when antioxidants are present in excess, it can throw things out of balance.

專(zhuān)家稱(chēng)，最令人憂(yōu)慮的是，市場(chǎng)上出現(xiàn)了大量專(zhuān)門(mén)以高含量抗氧化劑為噱頭的飲料，比如維他命水(Vitaminwater)、POM Wonderful石榴汁和裸汁果汁(Naked Juice)等。人體需要用抗氧化劑來(lái)中和自由基，因?yàn)樽杂苫鶗?huì)破壞細(xì)胞和DNA。但是專(zhuān)家說(shuō)，人體也用自由基來(lái)對(duì)抗傳染病和癌細(xì)胞，如果抗氧化劑過(guò)多，會(huì)打破身體平衡。

A study published this month analyzed 46 beverages — both with and without sugar — sold in supermarkets alongside bottled water. It found that many of these drinks contained vitamins B6, B12, niacin and vitamin C in quantities “well in excess” of the average daily requirements for young adults.

本月發(fā)表的一項(xiàng)研究分析了在超市里和瓶裝水一起售賣(mài)的46種(含糖或不含糖的)飲料。研究發(fā)現(xiàn)，其中很多飲料的維生素B6、B12、煙酸和維生素C含量“遠(yuǎn)遠(yuǎn)超過(guò)”年輕成年人的日均所需。

Eighteen of these drinks contained more than triple the daily requirement for B6. Eleven had more than three times the requirement for B12. And a half dozen had more than three times the requirement for niacin or riboflavin. Some of these products promised improvements in energy and immune function, while others promoted “performance and emotional benefits related to nutrient formulations that go beyond conventional nutritional science,” the researchers said.

其中18種飲料添加的B6含量超過(guò)日均所需的三倍。11種飲料的B12含量超過(guò)日均所需的三倍。六種飲料的煙酸或B2含量超過(guò)日均所需的三倍。研究人員說(shuō)，有些產(chǎn)品承諾能提高活力和免疫力，還有些聲稱(chēng)“其營(yíng)養(yǎng)素配方超越傳統(tǒng)飲食科學(xué)，能改善身體機(jī)能和情緒”。

The most common nutrients added were vitamins that are already plentiful in the average person’s diet, so their widespread inclusion in these drinks is almost completely unnecessary, said Valerie Tarasuk, the lead author of the study and a nutrition science professor in the faculty of medicine at the University of Toronto.

這項(xiàng)研究的主要作者、多倫多大學(xué)營(yíng)養(yǎng)科學(xué)教授瓦萊麗·塔拉蘇克(Valerie Tarasuk)說(shuō)，飲料中最常添加的營(yíng)養(yǎng)素是人們?nèi)粘ｏ嬍持写罅看嬖诘木S生素，所以在飲料中普遍添加這些營(yíng)養(yǎng)素幾乎毫無(wú)必要。

“It’s very hard to figure out the logic the manufacturers are using to do this fortification,” she said. “There’s no way that the things that are being added are things that anybody needs or stands to benefit from.”

“很難理解生產(chǎn)廠家進(jìn)行這種營(yíng)養(yǎng)素強(qiáng)化的邏輯是什么，”她說(shuō)，“這些添加劑不是所有人都需要的，也不能給所有人帶來(lái)益處。”

Sugary drinks were just as likely to be concentrated with vitamins as those that were sugar-free. Dr. Tarasuk said that as sugar has become the focus of public health concerns about beverage consumption, “this extreme micronutrient addition has fallen under the radar.”

和無(wú)糖飲料一樣，含糖飲料中也可能添加了很多維生素。塔拉蘇克說(shuō)，因?yàn)槿藗儗?duì)飲料引發(fā)的公眾健康憂(yōu)慮集中在糖上，所以“這種添加微量營(yíng)養(yǎng)素的極端行為沒(méi)有引起人們的注意。”

In nature, there are checks and balances that prevent overconsumption of vitamins and antioxidants, she said. It is hard to ingest too much niacin, for example, by eating whole foods like mushrooms, fish or avocados, which are natural sources of niacin that come bundled with fiber, protein and fat. But someone can easily exceed the daily recommendation for niacin with a single bottle of “formula 50” Vitaminwater, which contains 120 percent of the daily value for it (along with 120 percent of the values for vitamins C, B6, B12 and pantothenic acid).

她說(shuō)，大自然會(huì)相互制衡，防止人體過(guò)量攝入維生素和抗氧化劑。比如，食用蘑菇、魚(yú)或鱷梨等天然食物，難以讓人攝取過(guò)量煙酸，因?yàn)闊熕岬倪@些天然來(lái)源中含有大量纖維、蛋白質(zhì)和脂肪。但是，一瓶“50配方”維他命水就足以讓你過(guò)量攝入，因?yàn)樗臒熕岷渴敲咳胀扑]攝入量的120%(同時(shí)，它添加的維生素 C、B6、B12和泛酸含量也是推薦攝入量的120%)。

“You couldn’t possibly get that much from any natural foods,” Dr. Tarasuk said. “That’s concerning to me as a nutrition scientist because we don’t know what the effects of chronic exposure may be. With these products, we’ve embarked on a national experiment.”

“你從任何天然食物中都不可能攝入那么多營(yíng)養(yǎng)素，”塔拉蘇克說(shuō)，“作為一名營(yíng)養(yǎng)科學(xué)家，這讓我感到憂(yōu)慮，因?yàn)槲覀儾恢篱L(zhǎng)期過(guò)量攝入營(yíng)養(yǎng)素會(huì)帶來(lái)哪些危害。這些產(chǎn)品讓我們開(kāi)始了一場(chǎng)全國(guó)性的實(shí)驗(yàn)。”

A nationwide study carried out by the National Institutes of Health in 2012 found that Americans who take vitamins and supplements were already getting large amounts of nutrients from their food, and on top of that they had the lowest prevalence of vitamin deficiencies to begin with. The study found that supplement use put these people at increased risk of potentially excessive consumption of folic acid, calcium, iron, zinc, magnesium and vitamins A, C and B6.

2012年，美國(guó)國(guó)家健康研究所進(jìn)行的一項(xiàng)全國(guó)性研究發(fā)現(xiàn)，服用維生素和補(bǔ)充劑的美國(guó)人本來(lái)已經(jīng)從食物中獲得了大量營(yíng)養(yǎng)素，而且他們本來(lái)就極少患有維生素缺乏癥。這項(xiàng)研究發(fā)現(xiàn)，服用補(bǔ)充劑增加了這些人過(guò)量攝入葉酸、鈣、鐵、鋅、鎂、維生素A、C和B6的風(fēng)險(xiǎn)。

Added vitamins may clearly aid some people, including women who are pregnant or lactating, or those with specific nutritional deficiencies. But for much of the general population today, there is no scientific justification for a high intake of vitamins and minerals, said Mara Z. Vitolins, a registered dietitian and professor of epidemiology and prevention at Wake Forest Baptist Medical Center.

添加維生素?zé)o疑可以幫助某些人，包括孕期或哺乳期婦女，以及那些的確缺乏營(yíng)養(yǎng)的人。但是韋克福里斯特浸禮會(huì)醫(yī)療中心的注冊(cè)營(yíng)養(yǎng)師、傳染病預(yù)防教授瑪拉·Z·維托林(Mara Z. Vitolins)說(shuō)，對(duì)如今的大部分普通人來(lái)說(shuō)，沒(méi)有科學(xué)依據(jù)證明需要攝入這么多維生素和礦物質(zhì)。

When consumed in excess, some water-soluble vitamins like B and C are excreted in the urine. But fat soluble-vitamins – including A, D, E and K – accumulate in tissues, posing potential risks.

過(guò)量攝入后，有些水溶性維生素，比如維生素B和C，會(huì)隨尿液排出。但是脂溶性維生素，包括維生素A、D、E和K，會(huì)積聚在組織里，帶來(lái)潛在風(fēng)險(xiǎn)。

“These fat soluble vitamins are very stable,” she said. “They’re not released in the urine. If you are over-consuming them, you can raise your levels gradually over time and get into trouble with liver function. You have to be very careful with them.”

“這些脂溶性維生素非常穩(wěn)定，”她說(shuō)，“它們不會(huì)隨尿液排出。如果過(guò)量攝入，它們?cè)隗w內(nèi)的含量會(huì)越來(lái)越高，導(dǎo)致肝功能失常。你必須對(duì)它們格外小心。”

Data from clinical trials have highlighted clear risks from excess. A large study published in JAMA in 2009, for example, looked at clinical trial data on more than 6,000 heart disease patients who were treated daily with either B vitamins or placebo over a seven year period. The study found that those who were given folic acid and B12 had higher mortality and cancer rates.

臨床試驗(yàn)數(shù)據(jù)突顯出過(guò)量服用的風(fēng)險(xiǎn)。例如，2009年發(fā)表在《美國(guó)醫(yī)學(xué)會(huì)雜志》上的一項(xiàng)大型研究分析了6000多名心臟病患者的臨床試驗(yàn)數(shù)據(jù)，這些病人在七年時(shí)間里每天服用B族維生素或安慰劑。結(jié)果發(fā)現(xiàn)，服用葉酸和B12的研究對(duì)象死亡率和患癌比率更高。

In 2012, a review of 78 clinical trials involving 300,000 people that was published in the Cochrane Database found that antioxidant supplements like beta carotene, vitamin A and vitamin E actually increased mortality. A year later, the United States Preventive Services Task Force concluded that there was “limited evidence” that taking vitamins and minerals could prevent cancer and cardiovascular disease.

2012年發(fā)表在《科克倫數(shù)據(jù)庫(kù)》(Cochrane Database)上的一項(xiàng)研究回顧了涉及30萬(wàn)人的78個(gè)臨床試驗(yàn)。這項(xiàng)研究發(fā)現(xiàn)，β-胡蘿卜素、維生素A和E等抗氧化補(bǔ)充劑實(shí)際上提高了死亡率。一年后，美國(guó)預(yù)防服務(wù)工作組斷定，服用維生素和礦物質(zhì)能預(yù)防癌癥和心血管疾病的“證據(jù)有限”。

The task force noted that two clinical trials had found “small, borderline” reductions in cancer incidence in men who took multivitamins. But the group also said there was good evidence that high doses of antioxidants could cause harm.

該工作組提到，兩個(gè)臨床試驗(yàn)發(fā)現(xiàn)，服用多種維生素的人患癌幾率的降低幅度“小而不明顯”。但是這一組人也說(shuō)，有明顯跡象表明，高劑量抗氧化劑能造成傷害。

The federal food fortification program in the United States began in the early 1900s with the goal of addressing urgent and established nutrient deficiencies. Research showed, for example, that women in their childbearing years were not getting enough folic acid. Since bread and cereal were staples of their diets, folic acid was added to these foods – and as a result the rate of neural tube defects in infants has fallen significantly.

美國(guó)的聯(lián)邦食物強(qiáng)化項(xiàng)目始于20世紀(jì)初，目標(biāo)是解決緊急、明顯的營(yíng)養(yǎng)缺乏問(wèn)題。比如，研究表明，當(dāng)時(shí)的育齡婦女葉酸攝入不足。因?yàn)槊姘凸任锸撬齻兊闹魇?，所以在這些食物中添加了葉酸，結(jié)果，嬰兒神經(jīng)管缺陷的比率顯著下降。

Before 1920, iodine deficiencies were common in some parts of the country. A lack of iodine can lead to goiters, miscarriage, congenital abnormalities and severe learning disabilities. So the widespread fortification of salt with iodine was started in 1924. In the 1930s, vitamin D deficiency was linked to rickets. That discovery led in 1933 to the fortification of milk with vitamin D.

1920年之前，美國(guó)有些地方普遍存在碘缺乏癥。缺碘會(huì)導(dǎo)致甲狀腺腫大、流產(chǎn)、先天性畸形和嚴(yán)重學(xué)習(xí)障礙。所以從1924年起開(kāi)始普遍推廣加碘鹽。20世紀(jì)30年代，人們發(fā)現(xiàn)佝僂病與維生素D缺乏有關(guān)，所以從1933年起開(kāi)始在牛奶中添加維生素D。

Other foods were enriched with additional nutrients – niacin and iron were added to flour, for example – in the decades that followed.

在之后的幾十年里，其他食物也添加了營(yíng)養(yǎng)素，比如在面粉中添加煙酸和鐵。

But in most if not all of these cases, there was a compelling scientific reason for doing so.

但是，這些案例幾乎都有確切的科學(xué)依據(jù)。

“The reason behind the fortification program was to bring our nutrient intake to a reasonable place, and it targeted nutrients that we were lacking,” Dr. Vitolins said.

“食物強(qiáng)化項(xiàng)目的目的是把營(yíng)養(yǎng)素?cái)z入提高到合理水平，針對(duì)的是人們當(dāng)時(shí)缺乏的營(yíng)養(yǎng)素，”維托林博士說(shuō)。

Early on, fortification was limited to a few select foods, in part so the program would not create nutritional imbalances. In an attempt to prevent indiscriminate fortification, the Food and Drug Administration proposed restricting the number of foods that could be fortified to eight, and it specified which nutrients could be added.

在早期，營(yíng)養(yǎng)強(qiáng)化僅限于幾種精選的食物，部分目的在于防止該項(xiàng)目造成營(yíng)養(yǎng)失衡。為了防止任意強(qiáng)化，美國(guó)食品和藥物管理局提議將能強(qiáng)化營(yíng)養(yǎng)的食物限制在八種以?xún)?nèi)，還具體指明可以添加哪些營(yíng)養(yǎng)素。