Nutritional supplements
Dietary supplements (vitamins and minerals), who needs to take them and when? And is there a natural alternative to it? Are there health risks in using it? Find out the answer and other facts about nutritional supplements through this episode.
Dietary supplements are products that people use to add nutrients to their bodies. From individual vitamins and minerals to a blend of nutrients and herbs, there are many products on the market that claim to provide benefits. It's not clear which supplements are high quality, nor are they a waste of your money or even dangerous.
For most healthy individuals, it is possible to get all the vitamins and minerals you need through diet alone. However, there are certain health conditions, medications, and conditions in which you may need nutritional supplements to meet nutritional needs.
However, the main point to make when talking about nutritional supplements is that they are designed to supplement - not replace - the nutrients or other compounds in your diet. This means that even if you are taking a supplement, it is still important to eat a varied and balanced diet if possible.
Nutrients in foods
Eating a variety of foods is the best way to ensure that your vitamin and mineral needs are met. Different foods contain different amounts of nutrients. Citrus fruits are high in vitamin C, while leafy greens are an excellent source of vitamin K.
Foods also contain protein, healthy fats and fiber - all of which are essential for overall health and optimal functioning of the body. Moreover, plant-based foods are rich in antioxidants and phytochemicals, two classes of compounds linked to benefits in reducing inflammation and protecting against chronic disease.
In contrast, supplements do not provide the same nutritional benefits as foods. Because dietary supplements are intended to supplement - not replace - a healthy diet, they generally provide only concentrated amounts of specific nutrients.
A study of 30,899 adults in the United States found that adequate intake of certain nutrients through food sources was associated with a lower risk of death from heart disease, as well as death from any cause. While taking the same nutrients in supplement form did not reduce the risk of death from heart disease or any cause.
Who needs nutritional supplements? Women who are pregnant or breastfeeding, adults or children with diagnosed undernourishment, individuals with conditions that cause malabsorption of nutrients, those who have had bariatric surgery, such as gastric bypass surgery, adults or children with restricted access to foods, and Some vegetarians.
Vitamin D deficiency requires a supplement
Unlike other vitamins, it is difficult to get enough vitamin D from diet alone. While your body can make vitamin D from exposure to sunlight, it needs a supplement to make up for the vitamin D deficiency.
Possible interactions
In addition to talking to your doctor about the type of supplement you would like to take, it is important to ask about any possible interactions. Ingredients in dietary supplements can have unintended negative consequences when combined with certain medications, other supplements, and foods.
For example, vitamin E supplements may increase the risk of bleeding in those who take blood-thinning medications. Whereas, calcium supplements may reduce the effectiveness of antibiotics and reduce iron absorption from foods and supplements.
Negative side effects of supplements
Often mild, such as nausea, diarrhea or headache. In particular, iron supplementation is known to cause digestive upsets. But some, especially herbs, may have more serious side effects, such as allergic reactions, increased blood pressure, and a high or irregular heartbeat.
It may not be effective
Since dietary supplements are subject to somewhat limited regulation, there is also a risk that the product contains fewer ingredients than it claims. In addition to not getting your money's worth, this can be dangerous for individuals who depend on the supplement to help meet their basic nutritional needs.
