To ensure we receive the daily amount of nutrients we need, we should get all of our nutrition from a healthy and well-balanced diet. Supplements are the substances used to add nutrients to your diet or lower your risk of health problems like arthritis or osteoporosis. Supplements come in the form of capsules, powder, pills, extracts or liquids.
Vitamin C, vitamin D and B12; minerals like calcium and iron products like glucosamine, probiotics and fish oil; herbs like garlic are popular supplements.
Vitamins and minerals were for long years assumed to offer health advantages. The general public believes that supplement use is helpful for overall health. It makes them less likely to get any illnesses. Supplement use is rising each day, but the main confusion is, are supplements beneficial? Should you take them? Are there any risks in it?
What are Dietary Supplements?
Supplements with ingredients like vitamins, minerals, herbs, amino acids, and enzymes are dietary supplements marked in tablets, capsules, gel caps, powders, and liquids.
Some supplements may help you get enough vital substances for the body’s functioning; others help reduce disease risk. But one thing kept in mind is supplements should not replace complete meals necessary for a healthful diet- so try to eat a variety of healthy foods.
Are Supplements Healthy?
It is possible to help as well as harm, depending on the situation. Even though supplements originate from nature, they are transformed into tablets once they are manufactured. In addition, nature may not necessarily be associated with health or efficacy. Supplementation does help your overall health and well-being, but it’s not mandatory.
Are There Any Risks in Taking the Supplements?
Yes! Some supplements contain active ingredients that have strong biological effects on the human body. That could hurt you and could make you unsafe or complicate your health. Following actions might lead to harmful and even life-threatening consequences.
- Combining of supplements
- Using of supplements with medicines (whether over the counter or prescription)
- Substitute of supplements
- Intake of too many supplements like vitamin A, vitamin C, or iron
- Some accessories also have unwanted effects after surgery. So inform your healthcare provider about any supplements you take.
Which Vitamin Supplements is Worth Taking?
Science tells us all taking most vitamins is worthless- but a few are bucking the trend.
Vitamin C was discovered in 1912 and was the first vitamin that scientists chemically produced. Through the experts say that vitamin C is one of the practical and safest supplements. Protection of your immune system, prenatal health problems, eye disease, and skin wrinkling are significant benefits of vitamin C.
Ascorbic acid is another name for vitamin C, is necessary for the development, growth and repair of all body tissues. This vitamin is involved in many body functions, like the formation of collagen, wound healing, maintenance of cartilage, teeth and bones. Generally, vitamin C is well tolerated. Foods rich in vitamin C are Kiwi fruit, Brussels, Citrus fruits, Guava, bell peppers and strawberries.
Vitamin D is considered a vital organic compound. Vitamin D is most beneficial to take in supplement form. Researchers found that people who took vitamin D supplements daily have more chances of living longer than those who didn’t. Another research has found that taking vitamin D supplements can reduce the chance of getting flu, and it also improves bone health and reduces the incidence of fractures.
Are Vitamin Supplements Important for Health?
Many people do not need to take vitamin supplements because they get all vitamins and minerals they need by eating a healthy and balanced diet. Iron and vitamin C are essential nutrients that your body needs in a bit of amount to work correctly. Sometimes it becomes vital to take additional supplements for the need of your body which includes:
- Vitamin A, C and D supplements should be taken by children aged six months to 5 years every day.
- In case of pregnancy, you must take folic acid regularly
- Taking Vitamin C is good as it boosts your immune system
Can All Supplements be taken at Once?
You can take all supplements at once _ but it’s not a good idea. The optimal timing to take a supplement may depend on the time of day. Not only that, Taking specific vitamins, minerals, or other supplements at the same time might decrease the process of absorption and can cause negative interactions that are hazardous to your health.
To maximize the benefits of supplements, try to take them at least 2 hours apart. Mention supplements are not accepted at a time.
- Zinc and copper
- Iron and green tea
- Calcium and magnesium
Who needs Supplements?
Healthy people don’t need supplements. But most of the people need extra help. Reasons behind this are if you’re elderly, take certain medicines, or don’t have access to healthy food because of less income or the environment where you live.
Talk to your doctors for supplements either you:
Eat a limited or restricted diet
If you leave out certain food groups, Nutrients like vitamin C, B12 or calcium are harder to obtain. It happens if you are a vegan or have a dairy allergy.
Care for infants
Infants and children need vitamins and iron supplements for better and proper growth.
Are Older than 50
After you reach middle age, you need some extra nutrients for your body for better health. At this stage body starts to absorb fewer vitamins, so be sure to take proper supplements.
Individuals need some amount of various supplements. Some of these, like vitamin C, are also antioxidants. That means that they help protect cells from damage by removing toxic molecules.
The primary source of nutrients should be a well-balanced, diversified diet rich in fruits and vegetables. People who want to follow a specific diet in which some foods are taken and avoid some essential foods need to plan carefully to obtain all the necessary nutrients to maintain their health.
However, there are times when you required supplements; therefore, if you have any confusion that should you take it or not. It is better to know the health benefits of every supplement and have it according to your doctor’s prescription to avoid any problems.