From folic acid to zinc, many Americans take supplements in order to fill any nutritional gaps or achieve specific health goals. Some supplements are safe and effective – such as melatonin for sleep aid and fish oil to enhance heart health – while others make questionable claims.
Structure/function claims such as “vitamin C supports immunity” are generally acceptable; however, claims regarding disease prevention or treatment should not be included.
Dietary supplements
Dietary supplements come in the form of pills, capsules, powders and beverages containing vitamins, minerals, herbs or other natural ingredients. Many people take these dietary supplements to boost energy or maintain optimal health; others use them specifically to treat specific diseases; for instance pregnant women often take vitamin folic acid supplements in order to avoid certain birth defects.
While dietary supplements can be helpful, they should never replace a balanced diet of nutrient-rich foods. Overuse may lead to nutrient toxicity which has undesirable or even dangerous side effects; iron toxicity, for instance, has been known to cause nausea, vomiting, low blood pressure and liver damage.
To reduce the risk of overuse, always consult a health care provider prior to taking any supplements. Also look for products which have undergone third-party testing for purity and quality assurance.
Herbal and botanical supplements
Herbal and botanical supplements are made from parts of plants such as leaves, flowers, roots, berries or bark that contain medicinal value and come in the form of teas, tinctures, extracts or pills containing active ingredients that can affect different systems in the body. They differ from vitamins and minerals because these active components have greater influence over bodily systems than do inert substances like vitamins or minerals.
Many herbs and plant extracts have long been utilized as remedies in traditional medicine, including black cohosh for menopausal symptoms and ginseng to relieve stress and boost mental sharpness. Some have even been scientifically studied as potential remedies.
Herbal products and supplements haven’t been proven to be as safe or effective as pharmaceutical medications; therefore, you should only use them under the advice of your healthcare provider to avoid potential interactions between medications you’re already taking and recommended dosage of herbal remedies; plus they could advise whether any specific herbs might be dangerous if ingested directly.
Fish oils
Herring, mackerel, anchovies and tuna oil contain omega-3 fatty acids such as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), both proven to aid heart health. Studies also demonstrate their use in managing other conditions like arthritis, mental illness and depression.
Fish oil was once heralded as a cardiac miracle; however, recent evidence shows otherwise. Research indicates that taking fish oil supplements may lower your risk of heart attacks and strokes significantly.
Fish oil supplements come in liquid or capsule form and should be given with or without food. Fish oils may interact with certain medications such as anticoagulants and blood thinners, so consult your vet about an ideal dosage and dosing schedule. Fish oils may increase risk for eczema in children, while some implantable devices designed to treat irregular heartbeats (such as defibrillators) could raise bleeding concerns when taken with Fish liver oils containing high doses of vitamin A – it’s wiser to avoid high doses found in fish liver oils which contain high doses of vitamin A content altogether.
Fiber
Fiber provides numerous health advantages. For instance, it may help alleviate constipation by absorbing water and binding with other materials to bulk up stool. Furthermore, fiber helps regulate bowel movements while simultaneously lowering cholesterol and blood sugar levels and blocking absorption of bile needed to break down fat in your body.
Some fibers act as prebiotics, feeding beneficial bacteria in your gut; others ferment into short-chain fatty acids which help soften and bulk up stool; gel-forming fibers (e.g. psyllium, guar and acacia) have laxative effects in proportion with their viscosity in your large intestine.
Be cautious of taking too much fiber as too much can cause belly bloat, cramps and gas. Make sure you consult with your health care team prior to taking fiber supplements as they could interfere with medications you are currently taking and drink plenty of fluids while taking these pills.
