Dietary supplements come in many forms, from pills and capsules to tablets, softgels, gummi bears and drinks. Dietary supplements may contain vitamins, minerals, herbs and amino acids as well as concentrated, metabolized extracts of such ingredients.
Many common supplements provide proven health benefits, like omega-3 fatty acids found in fish oil for heart and brain health or calcium and vitamin D for strong bones. But in high doses or combined with certain medicines they could potentially become dangerous.
Vitamins
Vitamins are organic molecules (or groups of related molecules called vitamers) essential to our bodies in small quantities for maintaining optimal metabolism. As they’re not produced naturally in our bodies, vitamins must be obtained through diet or supplements – old-time sailors discovered that vitamin C deficiency could lead to bleeding gums and listlessness; since then, the United States government has fortified food with vitamins such as adding iodine to salt to prevent goiter and folate to reduce birth defects.)
Real food provides the optimal source of vitamins. Supplementing can also be beneficial, and general multivitamin supplements usually pose no health risks; these supplements can provide essential vitamins such as A, D, E and K – although remember to do your research first to determine whether high doses are toxic for you.
Minerals
Minerals are natural inorganic solids found throughout nature that possess an identifiable chemical composition and ordered atomic arrangement, typically formed through geological processes. Minerals can be divided into macrominerals (calcium, potassium, magnesium, sodium chloride and phosphorus) as well as trace minerals like iron zinc copper selenium iodine needed in smaller amounts.
To function at its optimal levels, the immune system requires a balance of vitamins and minerals such as calcium, magnesium, and zinc in its diet. An insufficient supply can compromise its function as well as affect normal regulation of inflammation.
Adopting a diet rich in minerals can help you reach the Recommended Dietary Intakes. Leafy greens, nuts, beans and tropical fruits such as bananas are excellent sources of potassium while dark leafy vegetables such as kale and spinach provide magnesium, iron and zinc – but finding enough of these essential nutrients from just eating well alone may prove more difficult than expected.
Herbs
Herbs are rich sources of essential nutrients that support overall body wellness, as well as phytochemicals – chemical compounds which protect and treat diseases.
Herbs are generally defined as herbaceous plants without woody stems; however, in culinary terminology this term also encompasses woody shrubs like rosemary and thyme (woody shrubs) as well as bay laurel trees with bay leaf foliage.
Herbs provide antioxidants to fight free radical damage and are rich in vitamins, minerals, and plant compounds such as volatile oils from cardamom seeds which act as analgesic, anti-inflammatory and antimicrobial agents – for instance reducing blood triglyceride and cholesterol levels by up to 40%; they can reduce symptoms associated with irritable bowel syndrome and ulcerative colitis while simultaneously protecting cardiovascular systems against heart attacks. Furthermore, herbs provide other health benefits including improved digestion, dementia reduction risks, Alzheimer’s disease prevention – among many more!
Supplements for children
Supplements should only be given to children if it has been recommended by both their parent(s) and doctor. According to a Mott Poll survey, parents in higher-income homes were more likely to discuss supplements with their child’s physician than those living in lower-income households.
Children who consume a balanced diet typically do not require vitamin and mineral supplements, though if their nutritional needs cannot be met or they suffer from certain medical conditions they might benefit from taking supplements.
If you decide to give your child supplements, be sure they meet United States Pharmacopeia (USP) or National Science Foundation (NSF) Verified standards of purity and potency. Also consult your child’s GP or dietitian before choosing any supplement; making sure there won’t be any interactions with medicines they are currently taking; providing advice about food sources rich in nutrition or offering recipes designed to get kids eating new vegetables and fruits!
