Nutritional supplements can be powerful tools in fighting illness, maintaining strength and looking great – but be wary of exaggerated claims!
Look for supplements endorsed by an independent testing group. Since dietary supplements aren’t regulated as strictly by the Food and Drug Administration as drugs are, manufacturers only need to guarantee they meet certain quality and purity standards.
Vitamins
Vitamins are organic molecules that support normal body functioning and the upkeep of healthy tissues, found both in foods and as supplements. There are 13 known vitamins; A-K are notable among them. Fat-soluble vitamins are stored by your liver or fat tissues for later use.
Vitamin supplements come in pill or liquid forms and are frequently taken daily by millions of people to improve their health or prevent certain illnesses, including eye diseases, high blood pressure and osteoporosis.
Supplements may not be necessary for most adults if their diet provides them with sufficient amounts of the essential nutrients. However, temporary assistance may be needed due to dietary inadequacies or medical conditions which restrict intake. Multivitamins, melatonin and folic acid (a group of B vitamins that reduce neural tube defects during gestation), which is the most popular supplement; higher-numbered B substances were once classified as vitamins before being reclassified into other categories, including the controversial cancer therapy laetrile.
Minerals
Minerals are essential for healthy body functioning. Found both in soil and water, they’re taken in through plant roots or consumed directly by animals; some forms form part of our bones and teeth while others play key roles in metabolic processes. Minerals can be divided into two groups: major minerals (calcium phosphorus magnesium sulfur sodium potassium chloride etc) as well as trace ones such as iron zinc copper iodine fluoride selenium molybdenum and others.
Phosphorus is essential to healthy bones, muscles, nerves and blood vessels as it supports fluid balance, nerve impulses and heart rhythms as well as keeping normal blood pressure, cell growth and bone health in check. Potassium helps with these functions too as it regulates fluid balance while potency regulates nerve impulses and heart rhythms as well as maintaining normal blood pressure, cell growth and bone health.
Iron reduces bruising and supports immune system function. Zinc contributes to healthy cells by aiding tissue repair and DNA synthesis; vitamins A and C provide antioxidant protection from free radical damage; most people can obtain all their required vitamins and minerals through eating healthily; however, some may opt to supplement with multivitamin/mineral (MVMs) or single nutrient supplements as needed.
Other Nutrients
As well as vitamins (B1 – 12 and vitamin D) and minerals essential to health, our bodies also require trace nutrients such as chromium, molybdenum and selenium; known as micronutrients due to being needed in such small amounts by our bodies – micronutrients play an essential role in processing food, building cells and sending nerve impulses across the body.
Food sources of these essential elements, like garlic, can be supplemented by taking dietary supplements. A supplement is any pill, liquid or powder containing multiple nutrients – multivitamins or minerals like garlic being common examples – taken orally as prescribed. Some foods have also been fortified with nutrients; such as flour enriched with iron and B vitamins; citrus-fruit beverages with naturally occurring vitamin C content; or adding iodine to salt products to prevent goitre. Thankfully, packaged food labels provide an easy way of viewing all these elements contained within each product! Nutrition Facts labels on packaged food packages provide an easy way of viewing what vitamins and minerals exist in any given product.
Choosing the Right Supplements
Supplements are only loosely regulated, and many don’t do what they claim or can even make you sick. Cahoon advises seeking guidance from a health care provider before beginning any new supplements – this person can help assess whether particular vitamins, minerals or herbal ingredients could assist your specific condition.
He emphasizes the importance of choosing quality supplements, suggesting products with clear labels listing each individual ingredient and dosage amounts; proprietary blends may allow companies to obfuscate quantities by concealing it under another component.
As much as possible, choose supplements certified by an independent laboratory such as NSF International, USP, Underwriters Laboratory or Consumer Lab to ensure the product contains what its label claims it does and does not contain potentially hazardous ingredients. A diet rich in vitamins and minerals (such as the Harvard Healthy Eating Plate) may reduce or even eliminate the need for supplementation altogether.
