Study: Supplements may be bad for you versus regular food

About half of adults in the US take vitamin supplements. They believe the pills will improve their health and lead to a longer life.

But that's not necessarily true.

Researchers at Tufts University recently found the best way to improve longevity is by getting nutrients in the food you eat. Their study shows supplements might even be bad for you. Researchers found taking supplements didn’t translate into a lower risk of dying from cardiovascular disease, cancer or any other cause.

But getting adequate amounts of vitamin K and magnesium from food was associated with a lower risk of death from all causes. And getting enough vitamin A and K, as well as copper and zinc through diet was associated with a lower risk of death from cardiovascular disease.

Consumer Reports says if you stick with a diet made up of mostly whole foods, such as fruit, vegetables, whole grains and lean protein, you'll get the nutrients you need. You can find vitamin A in carrots, sweet potatoes, apricots and spinach. Cauliflower, leafy greens and Brussels sprouts are all rich in vitamin K. Bananas and nuts are great for magnesium. For copper, eat whole grains, potatoes and shellfish.

The study also found that the overuse of supplements could have negative effects. High calcium intake of about 1,000 milligrams a day from supplements was linked to an increased risk of death from cancer.

When people got the same amount of calcium from foods like yogurt, cheese and milk, the study found they didn't have the same increased risk of death from cancer. But there are times when supplements are recommended. For example, if you're pregnant, folic acid supplements are important.

As always, check with your doctor.