What is a Dietary Supplement? The popularity of Dietary Supplements continues to increase over the years. There are plenty of options in the market and you can easily find something for your needs.
The best way to get nutrients into your body is from food. Supplements should not be your first option. If, however, you cannot get all the nutrients you need from your diet, your doctor may suggest the use of supplements. Here are a few important things that scientists say about dietary supplements.
Best Dietary Supplements: What You Need To Know?
Dietary Supplements are not meant to substitute your regular diet. It is important to get a healthy and balanced diet every day. Your diet should have plenty of whole grains, fruits, vegetables, healthy fats, and proteins. Scientists suggest that you focus on food-based nutrition rather than depending on supplements.
However, certain groups of people may need supplements regardless of their diet. They include:
- Women who are trying to conceive. Folate, for example, can lower the risk of neural tube complications
- Expectant mothers
- People who may not get enough sunlight (veiled people, the elderly, or bed-bound patients.)
- People with specific allergies or intolerance
- Those with autoimmune diseases like coeliac disease, cystic fibrosis, or Crohn’s disease
- People on strict diets that may not be getting enough iron, proteins, or vitamins
- Those with hormonal imbalances like PCOS
The main reason why you may need dietary supplements is when food is no longer meeting all your nutrition needs. Since everyone has unique nutritional needs, a diet that works for one person may not necessarily work for another one. Also, you may have different nutritional needs through the different phases of life.
Common Supplements That You May Need
1. Fish Oil
Dietary Supplements are Omega 3 fat deficiency is very common. The nutrients are naturally found in oily fish like salmon. Science suggests that omega 3 fatty acids promote heart and brain health. They can reduce inflammation as well. The omega 3 fatty acids in fish include DHA and EPA.
Since they aren’t naturally produced in the body, you must get them from food. Scientists suggest that you get a supplement with high DHA and EPA concentration. Cod liver oil tablets are great as well because of their high vitamin A and D concentration.
2. Vitamin C
Dietary Supplements are Vitamin C is one of the essential vitamins that the body cannot produce. It is present in foods like kale, broccoli, oranges, and spinach. Ideally, women should consume 75 mg of vitamin C and men need 90 mg.
Even though getting sufficient vitamin C from food is the best option, it isn’t always possible. Vitamin C supplements, like other professional supplements here, can reduce your likelihood of getting chronic diseases. They also prevent iron deficiency, lower the risk of high blood pressure, and improve your immunity.
3. Protein
Even though Dietary Supplements most people can get enough proteins from meats and plant-based foods, some may need protein supplements. The main groups that may need these supplements are obese people and athletes on intense training programs. Protein promotes fat loss and muscle gain. It can reduce appetite and hunger and improve metabolism.
4. Vitamin D
You need Dietary Supplements vitamin D for the development of strong bones and your general health. The soluble nutrient is critical for human survival. If you do not get enough of it, the implications can be severe.
If you spend 15 to 20 minutes in the sun, you are likely to get enough vitamin D. However, this can be difficult during winter or if you spend most of your time indoors. In such instances, vitamin D supplements may be necessary.
5. Magnesium
Dietary Supplements Magnesium plays a major role in many enzymatic reactions in your body. They include the transmission of nerve impulses, food metabolism, and the synthesis of fatty acids. Taking magnesium supplements may help you manage stress and relieve insomnia.
6. Probiotics (Good Bacteria)
There are good bacteria Dietary Supplements lining digestive tracts. They help the body fight infection and absorb nutrients. You need probiotics to promote gut health. Natural sources of probiotics include kombucha and alcohol. Science suggests that good gut health may improve your immune system. Taking probiotics as capsules, drinks, or powder can supplement your diet. Note that there are various probiotic strains and all of them have unique benefits. While some of them promote immunity, others may balance hormones or regulate weight.
7. Multivitamins
These Dietary Supplements have been around for a long time. Even though they may not be helpful when you eat a balanced diet, some people need them. Many people think of multivitamin supplements as dietary insurance. Over 90 percent of Americans do not get the Estimated Average Requirement for vitamins E and D from food. They can benefit from these supplements.
Over half of Americans take at least one dietary supplement per day or occasionally. Even though you can take supplements with no prescription, you should always get the opinion of your doctor. They may prescribe supplements in the form of liquid, pills, or powder.
Note that some Dietary Supplements have side effects. They may be bad for you especially when taken with other medication or before surgery. They may also be bad for you if you have certain medical conditions.
Expectant and lactating mothers should always get the opinion of a doctor before taking supplements. Supplements with vitamin A, for example, are associated with birth defects. Your doctor will recommend the right dose. They will let you know how long you need to continue taking them. Scientists advise smokers to avoid Dietary Supplements with high beta-carotene doses.
In conclusion, Dietary Supplements it is wise to stick to a healthy and balanced diet. Where possible, ensure that you get all the nutrients you need from food. If, however, you need dietary supplements, always get the opinion of your doctor.
You are likely to need them if you are trying to conceive, you do not get enough sunlight, or you have a condition that causes hormonal imbalance. Read labels carefully and do not take multiple doses. Even when you have a nutrient-deficiency, you shouldn’t go beyond the Recommended Daily Amounts. When in doubt, get the opinion of a doctor or dietitian.
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