Supplements such as vitamin D or folic acid may help fill nutritional gaps in your diet, but not all supplements are created equal; FDA prioritizes resources on products which could potentially be dangerous or make misleading claims.
An accredited dietitian can assist in helping you assess whether dietary supplements may be needed. Start by considering your goals.
Calcium
Calcium is an essential mineral in maintaining bone health. Calcium also aids blood vessels by moving blood around, nerves carrying messages between brain and body, muscles contracting or relaxing when necessary and blood vessels transporting it throughout. Calcium also aids muscles when contracting or relaxing during muscle activity.
Most adults require between 700 to 2,000 mg of calcium every day, depending on age and sex as well as diet and physical activity levels. Calcium supplements come in various forms, from elemental calcium (the pure mineral form) to calcium carbonate as well as lactate and citrate compounds that can be taken either with food or alone.
Iron
Iron is an essential mineral in treating and preventing iron deficiency (anemia). Its presence helps carry oxygen throughout hemoglobin cells to support metabolism, growth, and immunity functions. Foods rich in iron include meats, poultry eggs dark green leafy vegetables and fortified breakfast cereals while vitamin C enhances its absorption. Excess iron may be dangerously toxic for children as too much iron intake could lead to poisoning leading to hereditary hemochromatosis; too little iron intake may also result in severe health effects for them as compared with what’s necessary for adults.
Due to rapid growth and blood loss through menstruation and pregnancy, children require higher iron intake than adult. Supplements must only be given with prior physician authorization.
Vitamins
Vitamins are vital components that support various body systems and keep us feeling good. Our bodies require vitamins in small doses to remain healthy.
Water-soluble vitamins – such as C and the B-complex vitamins (thiamin, riboflavin and folate) – do not store in your body and must be consumed daily or they will leave via urine. Any excess or leftover vitamins must also be excreted through urine.
The FDA regulates dietary supplements to ensure they contain only those ingredients advertised and are safe. They also enforce rules against any false or misleading claims being made by companies.
Minerals
Minerals are elements found both on Earth and in food sources that our bodies need for growth and functioning correctly, including calcium, phosphorus, potassium, sodium, magnesium and iodine.
They play an essential role in many functions, including protein metabolism and energy production; immune competence regulation; healthy bones, teeth and hair maintenance.
Though mineral deficiency is rare, individuals at-risk should ensure they receive sufficient quantities through healthy diet and nutritional supplementation. Over-consumption should be avoided in order to protect the immune system.
Fish oil
Studies show that fish oil can help lower your risk for cardiovascular diseases and problems associated with diabetes, while also helping to decrease triglycerides (blood fats).
Pregnant women who take fish oil supplements during gestation are less likely to give birth preterm, while it also improves attention deficit hyperactivity disorder symptoms and impulsivity in children.
Eating fish twice weekly appears to help protect older adults’ memory and thinking skills, while it could potentially slow the loss of kidney function due to IgA nephropathy (a condition slowly leading to kidney disease). Fish oil supplements may cause belching, bloating and diarrhea while high doses could increase your risk for atrial fibrillation, an irregular heart rhythm condition.
Herbs
Herbs can be an essential source of nutrients. As tasty, healthy additions to food, herbs can add flavour, colour and texture without adding fat, salt or sugar. Furthermore, herbs may have some health-promoting properties – including decreasing stress and anxiety as well as managing blood sugar levels more effectively.
However, not all herbs have been scientifically evaluated; therefore it is recommended to seek advice from your healthcare provider prior to taking any herbs, particularly if taking other medications such as heart medications and blood thinners as there may be interactions.
Probiotics
Probiotic products contain beneficial bacteria that add to existing populations in your gut and other places, including skin, nose and genital areas. Available as capsules, tablets or liquid supplements, probiotic products may assist with treating digestive issues like diarrhea.
Natural supplements can promote healthy skin, mood and immune function. Furthermore, they can counteract any detrimental effects antibiotics have on our microbiomes as well as improving preterm infant health and certain forms of cancer treatment.
Magnesium
Magnesium is an indispensable mineral that plays an array of functions within our bodies, including supporting healthy enzyme function and supporting energy production, nerve health, bone strength and metabolism. Furthermore, magnesium plays a significant role in managing heart rhythm, blood clotting, metabolism and heart pulsing rhythm.
Foods rich in magnesium include legumes, avocados, nuts and whole grains with high daily value (DV). Supplementing your diet with magnesium could also help lower risk for high blood pressure – studies vary on this front but Kass et al (39) discovered magnesium supplements may actually lead to a small drop in blood pressure levels.
