Supplements are substances such as vitamins, minerals, herbs, and fish oils that can be added to one’s diet via pills, capsules, powders, drinks or energy bars.
The FDA regulates supplements, but due to limited resources it primarily focuses on products known to be unsafe or falsely promoted. Individuals should always exercise caution and inform their healthcare provider if taking supplements that they believe could be dangerous or falsely advertised.
Vitamins
Vitamins are organic substances that play an essential role in various bodily processes and should be a staple part of daily nutrition for both young children and adulthood. Their consumption ensures healthy development from conception onward.
Vitamin C helps strengthen immunity to fight off infections and encourage tissue regeneration, including teeth and bones. Furthermore, Vitamin C is needed for the synthesis of certain neurotransmitters as well as wound healing.
Thiamin, riboflavin, niacin, biotin and pantothenic acid are B vitamins that contribute to energy production in your cells and are found in foods such as leafy green vegetables, whole grains and fruits.
Minerals
Minerals are naturally-occurring solid substances with a defined chemical composition and ordered internal atomic arrangement, as well as distinctive physical characteristics like cleavage or symmetry that make them easy to identify.
There are approximately 100 minerals found naturally in rocks that are distinguished by geology from artificial or synthetic alternatives produced through human efforts. Furthermore, natural substances such as opal and obsidian that don’t meet this definition of mineral are known as “mineraloids.”
There are 15 essential minerals necessary for our bodies to function normally, including calcium, magnesium, potassium, sodium and chloride. Our bodies rely on these essential elements for nerve transmission, bone density maintenance, blood pressure regulation and energy production.
Herbs
Herbs have long been used as part of traditional medicinal systems. Unfortunately, unlike drugs, herbs cannot be tested under controlled trials to measure their efficacy, making their effectiveness hard to assess.
Herbs can be enjoyed fresh, dried or in volatile oils form. While often added to foods for enhanced flavouring purposes, herbs can also be eaten alone and made into teas, syrups, oils or tinctures.
Garlic, fenugreek and linseed can help lower cholesterol; thyme and rosemary can reduce inflammation while improving circulation; while some herbs (clover, turmeric and ginseng) may provide protection from some cancers.
Antioxidants
Antioxidants are natural substances that help combat and slow the damage done by free radicals, byproducts of chemical reactions in our bodies that also can come from environmental sources like smoking and pollution. Under normal circumstances, our bodies regulate free radical production but when there are too many of them present it can lead to oxidative stress that damages cells and leads to disease.
Antioxidants include vitamins C and E, beta-carotene, carotenoids such as lycopene and lutein, flavonoids, and certain minerals like selenium. The best way to get these antioxidants is through eating plenty of fruits and vegetables with vibrant hues – an optimal way would be incorporating antioxidants into a well-rounded diet featuring colorful produce!
Fish oils
Fish oils are extracted from the tissues of fatty fish species and contain long-chain polyunsatured fatty acids (PUFAs), including omega-3 EPA and DHA that are both naturally present in our bodies as well as being available as supplements.
Studies suggest that omega-3 fatty acid supplementation may offer protective effects against cardiovascular disease, through their antiarrhythmic, endothelial protective, antiatherogenic and anticoagulant/antitplatelet activities (Tucker 1993).
These fatty acids also possess anti-inflammatory properties.
Omega-3 fatty acids
Omega-3 fatty acids found in oily fish such as trout, salmon, mackerel and tuna may reduce the risk of cardiovascular disease (CVD) and stroke; however, supplementation has not been shown to have this effect for individuals who have already experienced cardiovascular events.
Supplements may help increase omega-3 fatty acid levels in the body, though only under medical guidance and should never be taken by anyone who is allergic to fish. Omega-3 fatty acids play an essential role in cell membranes throughout the body – including in the heart, blood vessels, brain, lungs and endocrine system. There are three types of omega-3s: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Vitamin D
Vitamin D plays a crucial role in controlling the renin-angiotensin-aldosterone system (which controls blood pressure) as well as vascular cell growth, inflammation and fibrotic pathways. Low vitamin D status has also been linked to an increased risk of cardiovascular disease [119].
Vitamin D can be found both in multivitamin/mineral supplements as well as as an individual dietary supplement in two forms – D2 (ergocalciferol) and D3 (cholecalciferol). Both increase vitamin D in your body, but D3 may increase 25(OH)D levels more quickly and for an extended period.
