Supplements may help ensure you’re receiving enough essential nutrients. But they should never replace eating healthily, nor interfere with medications or cause adverse reactions in some individuals.
Calcium and folic acid are vital to bone health; pregnant women should take folic acid supplements during gestation; however, most nutritious food sources contain these essential nutrients and few studies show that supplementing can prevent disease.
Vitamins
Vitamins are vital components of growth and development, but most people do not consume enough of them in their diets. Vitamin A plays an essential role in night vision (think trick-or-treating!) as well as helping the immune system and cells work normally; and is one of nine fat-soluble vitamins (A, D, E and K) and eight water-soluble ones (including all eight Bs). Our bodies store fat-soluble vitamins in our livers and fatty tissues while water-soluble ones must be taken in regularly in order to avoid deficiency.
High-dose supplements should only be taken under medical advice and following its recommendations. Too much of certain vitamins can be harmful; excessive vitamin A consumption has been known to cause liver damage, birth defects and weaken bones while taking excess iron can trigger nausea and vomiting.
Minerals
Vitamins and minerals are vitally important to our wellbeing, found in various food sources. Although most individuals can consume too much of these essential nutrients in any one sitting, prolonged high doses of certain vitamins can potentially be toxic and it is recommended that we obtain the majority of our nutritional needs through a balanced diet rather than supplements.
Mineralogists consider any substance with a well-defined chemical composition and crystalline internal structure to be mineral, although other materials with variable composition (such as solid solution series) may still be classified as minerals depending on circumstances.
Minerals must also be inorganic and naturally formed through geological processes; these include both igneous (like bauxite and apatite) and sedimentary rocks such as sandstone and limestone. Minerals are characterized by their ability to return back into their original shapes after being bent or stretched, known as elasticity; as well as being capable of conducting electricity, known as piezoelectricity.
Herbal Extracts
Herbal extracts are concentrated forms of herbal medicine produced by soaking herbs in solvent and then evaporating. The remaining powder is then combined with whole herb powder for consistency before being packaged as capsule or tablet form for sale.
Tinctures are the most frequently encountered form of herbal extract. Tinctures are typically prepared using alcohol, extracting water-soluble components such as resins and alkaloids from plants such as resins. Tinctures may be taken directly or mixed with liquid such as water, honey or syrup as part of a tea preparation.
Other types of herbal extracts include glycerin herb extracts, which are made with glycerine instead of alcohol and produce a liquid with natural nectar-like sweetness that makes it great for children or those suffering with liver issues. Herbal extracts can also be standardized so as to contain specific phytochemicals – like catechins in green tea – making them an efficient and cost-effective treatment option for specific health conditions.
Nutraceuticals
Nutraceuticals can help prevent many common illnesses, like chronic back pain and immune system issues, leading to healthier lifestyle choices and less dependence on pharmaceutical drugs.
Nutraceuticals have no clear definition, but are usually food-based supplements with physiological benefits and potential protection from chronic disease. Examples include prebiotics and probiotics as dietary supplements; fortified foods; herbal remedies like glucosamine sulfate; or herbal products like chondroitin sulfate.
Supplemental nutrition is necessary for most individuals as diet alone does not always supply all the required vitamins and minerals. Pregnant women in particular require additional folic acid intake in order to prevent birth defects; nutraceuticals offer a safe and natural means of supplementing our nutrient needs.
