Dietary supplements are taken to promote overall wellness, including vitamins, minerals, herbs and other substances.
Many people living with diabetes suffer from vitamin deficiency. Blood tests may detect these deficiencies and supplementing can be helpful to fill any gaps that exist.
Supplements may be targeted toward specific health objectives, like calcium and vitamin D for bone health or folic acid to decrease the risk of certain birth defects. Others are preventive in nature such as omega-3 fatty acids for heart health.
Vitamins
Vitamins are organic compounds used by our bodies in very small doses for various metabolic processes. We usually get most of the vitamins we require by eating an assortment of healthy, unprocessed foods; pregnant and breastfeeding women, those consuming excessive alcohol or with malabsorption issues (diarrhoea or coeliac disease), elderly people and anyone experiencing dizziness often require vitamin supplements; large doses of fat-soluble vitamins (such as A,D andE) however may be harmful and require medical advice to safely consume.
Before beginning to take any dietary supplements, it is wise to consult with your healthcare provider first. They can assist in selecting products which best suit you while making sure there will be no conflicts with medications you are currently taking. Water-soluble vitamins include Vitamin C and the B group vitamins (thiamin, riboflavin, niacin, biotin and folic acid) – they do not store in your body so daily consumption of them to prevent deficiency is required in order to stay healthy.
Minerals
Minerals are found naturally in food and essential for optimal physical development and function. Essential and trace minerals exist.
Mineral supplements are frequently sold together with vitamins; this combination product is known as multivitamin/minerals or MVs and may also include herbs. Multivitamin/minerals (MVs) is one of the most frequently consumed forms of supplement.
Trace elements such as chromium, copper, iron, manganese, molybdenum, selenium and zinc all play an essential role in maintaining normal metabolic activities, enzyme activities, protein formation and blood sugar regulation as well as hormone production. Iron can even aid mental and physical stamina by helping red blood cells transport oxygen directly to the brain.
Mineral luster refers to how light is reflected off its surface, while hardness is measured using Mohs scale of 10 minerals from softest (talc) to hardest (diamond). Furthermore, certain minerals exhibit piezoelectricity – meaning they conduct heat and electricity at the same time.
Amino Acids
Amino acids are organic compounds that form the backbone of proteins and peptides in our bodies, as well as playing key roles in maintaining mood control and tissue repair. Although most commonly found in food such as meat, eggs, beans, nuts, fish and soy, many people choose amino acid supplements instead.
Nine essential amino acids — histidine, isoleucine, leucine, methionine, phenylalanine, threonine, tryptophan and valine — must be obtained through diet. Research suggests taking amino acid supplements may enhance muscle performance and decrease delayed onset muscle soreness following exercise (2); however these benefits remain controversial and it would be wise to consult a healthcare professional prior to making such decisions (3).
Essential Fatty Acids
Many individuals take dietary supplements to ensure they get enough vitamins and minerals in their diet, such as Vitamin D & E, iron, calcium, fish oils (Omega-3), and glucosamine.
The European Food Safety Agency (EFSA) has set tolerable upper intake levels (ULs) for vitamins and minerals found in supplements and fortified foods, providing maximum daily safe consumption levels. These amounts represent safe consumption per day.
Not only can certain nutritional supplements fill nutritional deficiencies, they may also provide health benefits and relieve symptoms associated with certain medical conditions. Folate is one such B-group vitamin recommended to women during pregnancy or when trying to conceive; additionally it improves exercise performance during prolonged aerobic endurance events by improving BCAA:fTRYP ratio and mitigating serotonin synthesis while acting as an ergogenic substance by decreasing central nervous system fatigue and increasing tolerance to pain during intense workouts.
Other Nutrients
People need various nutrients in order to stay healthy. Most can get these from eating healthily, while in other instances they may require supplements – women trying to become pregnant may take folic acid pills while those with digestive problems or limited sun exposure might benefit from vitamin D supplements.
Supplements are concentrated sources of vitamins and minerals sold in tablet, capsule, or liquid form in measured dosages. Some dietary supplements also include herbs or other botanical ingredients.
Before beginning taking nutritional supplements, individuals should consult their doctors, registered dietitians or other health care providers. Supplements should supplement a healthy diet – not replace it. A nutrient-rich diet includes lean proteins, vegetables, fruits and complex carbs.
