Supplements can provide extra nutrients, but it is essential that they are chosen with care. Certain ones can be harmful in large doses or interact negatively with medications.
Most people can get all of the vitamins and minerals they require through diet alone; if taking supplements is something you wish to pursue, speak to a healthcare provider first.
Vitamins
Vitamins are organic compounds our bodies need in small amounts for various metabolic processes. Most people receive adequate amounts through eating fruits and vegetables in their daily diet; however, pregnant and breastfeeding women as well as people living with health conditions or on restricted diets may benefit from taking extra vitamins. High dose dietary supplements may pose potential health risks.
As noted above, most studies on supplements have been observational rather than randomized controlled trials and thus more rigorous evidence is required before they are widely recommended. Still, certain supplements have shown to provide health benefits; calcium helps support bone health while folic acid prevents birth defects. Always read labels for safety before taking supplements and consult your healthcare provider.
Minerals
Minerals are naturally occurring inorganic solids with distinct chemical composition and crystalline structures that occur naturally in nature. Most minerals feature ordered atomic structures; for instance, table salt has cube-shaped crystal faces while quartz features hexagonal shape and other minerals contain more complex structures, like graphite that contains one type of carbon atoms.
Minerals can be found in igneous, sedimentary and metamorphic rocks; they’re also vital components of plant and animal matter. Minerals form when magma cools down and solidifies into rock; magma is an extremely hot fluid rock containing numerous elements that form minerals over time.
Weight and density are two characteristics that distinguish minerals. A mineral with abundant iron may weigh more, while density measures how closely together its elements are located.
Herbal Extracts
Herbal extracts capture the medicinal/ therapeutic essence of plants, making them the foundation for supplements, skincare products and herbal teas. Concoctions (such as infusion and decoction) made from watery solvents like infusion or decoction) or water can be used as herbal teas or rinses, while alcohol-based tinctures may be ideal for creating syrups; while non-alcoholic glycerin extracts are ideal for children or those with liver issues.
Research has demonstrated that many herbs contain multiple phytochemicals which work together to offer unique health benefits, but certain compounds account for most of these benefits – known as active constituents and concentrated into standardized extracts with guaranteed levels or percentages of active constituents.
Omega-3 Fatty Acids
Omega-3 fatty acids such as EPA and DHA have received much media coverage due to their beneficial role in lowering cardiovascular disease risk factors like blood pressure and plasma lipids. Clinical trials have also demonstrated how omega-3 supplementation may prevent heart attacks, strokes and deaths associated with coronary heart disease [1,2,3].
Since our bodies can convert ALA to EPA and DHA very ineffectively, it’s essential that we consume enough omega-3 fatty acids through food or supplementation. Omega-3s can be found in foods such as fatty fish, nuts, seeds, green leafy vegetables and also available as supplements – speak to your healthcare provider to determine the right dose of omega-3s for you.
Biotin
Vitamin B7, commonly referred to as biotin or vitamin H, works alongside other B vitamins to build muscle and tissue while also decreasing inflammation that causes joint pains and muscle soreness. Studies have also demonstrated its positive impacts on hair, skin and nail health as well as helping manage blood glucose levels.
Biotin, a water-soluble vitamin, acts as a coenzyme for five carboxylases that metabolize fats, carbohydrates and amino acids. Biotin plays an integral part in proper metabolism by helping metabolize cholesterol, high triglyceride levels and amino acid absorption. You can get biotin naturally from foods like liver, mushrooms, boiled eggs whole grains nuts as well as supplements – however some medications can interfere with it so it is wise to consult your healthcare professional prior to starting biotin use.
