What Are Dietary Supplements?
According to the World Health Organization (WHO) and the United States Dietary Supplements Health and Education Act (DSHEA), dietary supplements are products meant to complement your diet. These include vitamins, minerals, herbs, botanicals, amino acids, and other nutrients. They’re available without a prescription and can be found in various forms like tablets, capsules, liquids, and powders. The U.S. Food and Drug Administration (FDA) regulates these supplements to ensure they are safe and effective.
Who Can Benefit From Taking Supplements?
Over half of Americans use dietary supplements. While almost everyone might need supplements at some point, certain groups might find them especially beneficial.
Vegans & Vegetarians
If you’re on a plant-based diet, you can easily meet most of your nutritional requirements, except for vitamin B12, which is primarily found in animal products. While some plant-based foods are fortified with B12, they tend to be heavily processed. A vegan B12 supplement can help bridge this gap.
Pregnant Women & Nursing Mothers
Pregnancy increases your nutritional needs significantly. There are many pregnancy-specific supplements available, but key nutrients to focus on include folate, vitamin D, and iron.
Older Adults
Aging brings hormonal changes that make it harder to get essential vitamins and minerals. Bone loss is a concern, especially for women, and supplements like vitamin D and calcium can help. A quality B12 supplement can also aid in preventing dementia.
Those With Absorption Issues
Certain medical conditions and medications can affect your body’s ability to absorb nutrients. If you have digestive disorders, serious illnesses, or are undergoing aggressive medical treatments, supplements can help you meet your nutritional needs.
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The Top 6 Dietary Supplements
When it comes to choosing the best dietary supplements, it’s important to consider your individual needs, lifestyle, and physiology. Here are six supplements that many people could benefit from:
Calcium
Calcium is the most abundant mineral in the body, vital for maintaining strong bones. Many people, especially the elderly, are at risk for calcium deficiency. A good calcium supplement can help mitigate this issue. I recommend IntraCal?, which combines calcium orotate and magnesium orotate for optimal absorption.
Vitamin D
Vitamin D is crucial for your skeletal, immune, endocrine, and cardiovascular systems. While your body produces it when exposed to sunlight, modern lifestyles and excessive use of sunscreen have led to widespread vitamin D deficiency. A supplement like Global Healing’s Vitamin D3 can help counteract this.
Iodine
Iodine deficiency is a significant global health issue, affecting over two billion people. Iodine is essential for thyroid function and hormonal health. A quality iodine supplement can ensure you get enough of this crucial nutrient.
Vitamin B12
If you often feel sluggish, you might have a vitamin B12 deficiency, which is common in the U.S. Vitamin B12 is necessary for healthy red blood cells, brain function, and DNA synthesis. A deficiency can lead to anemia, fatigue, and even more severe issues like dementia.
Probiotics
Your gut is home to beneficial bacteria that aid in digestion and support your immune system. A healthy microbiota is also linked to mental health. A good probiotic supplement can help maintain a balanced gut flora.
Weight Loss Supplements
Be cautious with weight loss supplements. While some nutrients can boost metabolism when combined with a healthy diet and exercise, they won’t compensate for poor lifestyle choices. Effective weight loss comes from sustained lifestyle changes.
How Safe Are Dietary Supplements?
Dietary supplements are generally safe when used as directed. However, it’s essential to consult a healthcare provider before starting any new supplement regimen to avoid possible side effects and interactions with other medications.
Possible Side Effects
Some supplements can interact with medications. For example, vitamin K can reduce the efficacy of blood thinners. Always be cautious about potential side effects and consult a healthcare provider, especially if you’re pregnant, nursing, or considering supplements for a child.
Toxicity
Toxicity is rare and usually occurs when supplements are used irresponsibly. Never exceed the recommended serving size. While excess amounts of some supplements, like vitamin C, are flushed out of your system, others, like iron, can build up to hazardous levels.
Natural vs. Synthetic
Natural supplements are derived from plant-based sources, while synthetic supplements are lab-made. Natural supplements generally perform better in the human body.
How to Ensure Quality
When buying supplements, prioritize safety and quality. Here’s how to ensure you’re getting a good product:
Reputation
Buy from respected companies with a track record of at least a few years. Brands that offer a money-back guarantee are often more reliable.
Reviews
Check online reviews on the supplement company’s website and third-party sites. Customer feedback can provide valuable insights into the product’s effectiveness.
Transparency in Sourcing
Find out where the ingredients come from and how they’re processed. Look for companies that use responsibly-sourced, GMO-free ingredients and follow Good Manufacturing Practices (GMP).
Read the Label
Examine the supplement label for active and other ingredients. The active ingredients support your health, while the other ingredients should be minimal and non-harmful.
Supplements Are the Spackle in the House of Good Health
No supplement can replace a healthy diet. Think of a balanced diet as the foundation of your health, and supplements as the spackle that fills in any gaps. Along with a healthy diet, you need regular exercise, effective stress management, ample rest, and a positive outlook. Supplements are just one tool to help you live a happy, healthy life.
