Maintaining your best health requires a consistent supply of vitamins, minerals, and other nutrients that may be difficult to get through food alone. Nutritional supplements are not a substitute for a well-balanced diet, but they can provide many benefits when used responsibly.
Dietary supplements come in a variety of forms, including liquids, powders, tablets, and capsules. If you purchase FDA-approved supplements, you can be confident that they meet quality standards and are beneficial when used according to directions and your doctor’s recommendations. Supplements are composed of specific combinations such as:
- Vitamins
- Minerals
- Botanicals
- Herbal ingredients
- Amino acids (the building blocks of proteins)
- Enzymes (complex proteins that speed up biochemical reactions)
Who Can Benefit From Taking Supplements?
Mature adults, pregnant women, and those with immune system disorders have the most to gain from adding supplements to their daily health routine. They can also help with general health issues and support mental and sports-related performance. It is important to check with your healthcare provider before taking supplements to prevent any interaction with prescribed medication.
Essential Vitamins and Minerals
Multivitamins, calcium, and vitamins B, C, and D are the most popular nutrient supplements. Calcium promotes bone health, while vitamin D aids calcium absorption. Vitamins C and E are antioxidants, which are chemicals that help to keep cells healthy by preventing damage. During pregnancy, women require iron, and breastfed babies require vitamin D. Folic acid, in the form of 400 micrograms per day from supplements or fortified foods, is essential for all women of reproductive age.
Vitamin B12 maintains the health of nerve and blood cells and is mostly found in meat, fish, and dairy foods. Vegans may want to consider taking a supplement to ensure that they get enough of these nutrients.
According to research, fish oil has the strongest scientific evidence to support its use among supplements not derived from vitamins and minerals. Other common supplements need to be investigated further to understand their effects. Glucosamine (for joint discomfort) and herbal medicines like Echinacea (for immunological health) and flaxseed oil (digestion) are examples.
Many supplements have few side effects and pose few dangers. However, proceed with caution. Blood thinners, for example, will be less effective if you take vitamin K, and thinning can be exacerbated by ginkgo. St. John’s wort is an herb that can help with depression, anxiety, and nerve pain, but it can also hasten the breakdown of antidepressants and birth control pills.
Track & Save on Your Nutrition
To help you keep track of your supplements, what you use them for, and how they help, the FDA’s Department of Health and Human Services suggests this handy form. Also, an amazon promo code can help save you money on a variety of vitamin and mineral supplements.