What are dietary supplements
Supplements are vitamins and minerals that can be consumed to add more nutrients to the diet or reduce the risk of certain health problems, such as osteoporosis and arthritis, and supplements are widely available in many forms, such as capsules such as medications.
Supplements include minerals, vitamins, enzymes, amino acids, herbs, probiotics and animal extracts.
However, for some people, supplements are a useful way to get the nutrients they lack. But before you go to buy these supplements, get the facts about what they will do to you and what they won’t offer you.
Supplements are not for everyone but for the elderly and others who may benefit from taking supplements.
The World of Supplements vs. Whole Foods
The use of supplements is not intended to be a substitute for food. It can not provide all the nutrients and benefits found in whole foods such as fruits and vegetables. Therefore, depending on your condition and eating habits, you may not be worth taking supplements.إقرأ أيضا:Types of headaches and treatment methods
Whole Foods offers three main benefits that supplements do not provide:
Whole foods are complex and not mono, which means they contain many of the micronutrients the body needs. For example, oranges contain some vitamins such as vitamin C, along with some beta-carotene, calcium and other nutrients. Most likely, these components work together to provide a beneficial effect.
Basic dietary fiber:
Dietary fiber is found in food, such as whole grains, fruits, vegetables and legumes. Most fiber-rich foods also contain other essential nutrients. As part of a healthy diet, fiber helps prevent certain types of diseases including diabetes and heart disease, and may also help deal with constipation.
Whole foods contain other essential substances for health. For example, fruits and vegetables contain naturally produced substances called phytochemicals that may help prevent cancer, heart disease, diabetes and high blood pressure. There are also many foods that are considered a source of antioxidants. They are substances that slow down the natural process that leads to cell and tissue damage called oxidation.إقرأ أيضا:Treatment of heat in children
U.S. dietary guidelines make it clear that your dietary needs must be met primarily through diet.
Who needs to use supplements
If you are generally healthy and eat a variety of foods, including fruits, vegetables, whole grains, legumes, low-fat dairy products, lean meats and fish, you may not need supplements.
However, dietary guidelines recommend supplements or vitamin-rich foods in the following cases:
Pregnant women should receive 400 micrograms a day of folic acid, whether it comes from foods rich in vitamins and supplements, in addition to eating foods that contain folic acid naturally.
Pregnant women should take a prenatal vitamin containing iron or a separate iron supplement.
Adults over the age of 50 should eat foods rich in vitamin B12, such as vitamin-rich pills, or take multiple vitamins containing vitamin B12, or a separate 12-year supplement.
Adults over the age of 65 who do not live in living facilities or nursing homes, who must receive 800 IU of vitamin D per day to reduce the risk of falls.إقرأ أيضا:Smoking, women and fetal health are very important.
However, supplements may be suitable for you if:
Do not eat well or consume less than 1600 calories a day.
You are a vegetarian and eat a limited range of food.
Do not eat fish two to three times a week. If you are having difficulty eating too much fish, some experts recommend adding a fish oil supplement to your daily diet.
You are a woman who suffers from severe bleeding during menstruation.
You have a medical condition that affects the body’s absorption or use of nutrients, such as chronic diarrhea, food allergies, food intolerance, liver disease, gallbladder, intestines or pancreas.
Use and choice of supplements
If you decide to take a dietary supplement of vitamins or minerals, be careful to pay attention to these factors:
Check the label
Read the labels carefully. The product label shows what ingredient or active ingredients, the nutrients included, the size of the serving, for example, a capsule, a packet or a teaspoon, and the number of nutrients per serving.
Avoid large doses. (Over-taking of supplements)
She underwent gastrointestinal surgery and was unable to digest and absorb nutrients properly.
Talk to your doctor or dietitian about the supplement that suits you best and the dosage you can take. Be sure to inquire about possible side effects and interactions with any medications you take.
In general, choose the types of supplements or minerals that provide 100% of the daily value of all vitamins and minerals instead of those that provide 500% of the daily value of one vitamin and only 20% of the daily value of another vitamin for example.
Check the expiration date
Supplements can lose their effectiveness over time, especially in hot and humid climates. If the extension does not have an expiration date, do not buy it. If you have expired supplements, get rid of them.
Watch your food.
Vitamins and minerals are added to an increasing number of foods, including breakfast cereals and drinks. If you are also taking supplements, you may get some nutrients without realizing it. Eating more than you need may be dangerous and may increase the risk of side effects. For example, eating too much iron can lead to nausea and vomiting, and may lead to damage to the liver and other organs. So be careful not to over-take supplements.
Check out the latest dietary safety warnings
The FDA maintains a list of supplements that are subject to regulatory review or are known to cause adverse effects. If you are taking any dietary supplement, it is best to check updates through the FDA website periodically.
Benefits of supplements
Supplements are a contributing factor in ensuring you get enough of the essential ingredients your body needs to function properly, and other types can help reduce the risk of certain diseases.
However, supplements should not replace meals, it is necessary to eat a variety of foods in addition to supplements if necessary.
Supplements can help improve overall health and some health conditions, for example, it has been found that calcium and vitamin D may contribute to maintaining bone strength and reducing bone loss with age, while omega-3 fatty acids from fish oils may help improve the condition of people with heart disease.
A combination of vitamin C, vitamin E, zinc, copper, lutin and zeaxanthin may help slow down vision loss due to age.
A report in the journal Obstetrics & Gynecology noted that women of childbearing age should take folic acid supplements containing 0.4 milligrams per day, and getting enough folic acid is necessary to reduce the risk of developing neural tube defects in fetuses.
Effects and harms of taking supplements
When using supplements, care should be taken when taking them during pregnancy and lactation and caution should be exercised about giving supplements to children unless recommended by a doctor.
Here’s an explanation of the risks of using supplements:
High doses of certain nutrients can cause harmful effects for the body, as the body needs a certain amount of each nutrient, so large amounts of minerals and vitamins are not better.
Getting more than the body’s need from these elements and vitamins may lead to some damage. For example, high doses of vitamin B6 can cause damage to the nervous system.
Taking vitamin A, vitamin C or vitamin E supplements during pregnancy can also be dangerous for the fetus.
Vitamin C can cause diarrhea when taken at doses higher than the intestine’s absorption capacity, and there are some exceptions, where some people can carry 5,000 to 25,000 milligrams of vitamin C per day, and selenium, boron and iron supplements can be toxic if in large quantities.
Taking supplements heavily such as vitamin A, vitamin D and iron can lead to unwanted negative effects before, during and after surgery, so it is recommended to inform your doctor about any supplements you use ahead of schedule surgery.
Do athletes need supplements.
Supplements can play an important role in the diet of athletes, helping to build muscle, but as we mentioned earlier, supplements should be considered vitamins, minerals and other elements of diet, not alternatives. Where they are only sources. So it’s eating a lot.
It should be noted that dietary supplements supported by scientific evidence to improve athletic performance are very few so you should look for safe supplements.
Some believe that these supplements play a role in improving exercise performance and recovery afterwards. Research supplements for athletes taking supplements, where supplements are classified into several classifications according to the results of their research.
The supplements that studies have indicated may be beneficial to athletes: are creatine, protein, and essential amino acids.
It is necessary to conduct more research to determine the effectiveness of some supplements, and as we mentioned earlier it is advisable to talk to the doctor before starting to take any vitamins or supplements, where these substances can interact with other drugs that may harm the person when taking them, because some vitamins may not be effective unless the person suffers from a deficiency as the supplements are vitamins, minerals and elements needed by the body
In general, a balanced diet and a healthy lifestyle include enough sleep to give most people the energy they need to do their daily activities.