If you’re feeling sluggish, bloated or out-of-balanced, these tasty supplements could help put your gut back into harmony. Just make sure that when reading labels that claim that their product treats or cures diseases; as FDA doesn’t oversee these supplements like it would pharmaceutical drugs.
Fiber
Fiber is an unprocessed carbohydrate found in foods like vegetables, fruits, nuts and seeds. Studies show it to be extremely beneficial for your health in many ways – from cutting cancer risk to aiding weight loss and helping lower cholesterol and blood sugar levels. You should aim for 25 grams a day of fiber for women and 38 for men, although only 5-9% reach their goals through food alone. Adding more high-fiber foods like whole grains may help get closer; otherwise a doctor or dietitian may suggest taking fiber supplements such as Metamucil (Metamucil and Konsyl), Metamucil (Metamucil and Konsyl) or Methylcellulose powder/tablet form; these powder/tablet form supplements require mixing with water before being taken in order to be taken.
Make sure that you keep in mind, however, that while fiber supplements can be helpful for some individuals, whole foods provide more benefits in terms of nutrition and less likely to cause gas and bloating.
B Vitamins
B vitamins — often overlooked in vitamin aisles — are vital components of overall body and brain health. Eight B vitamins — folate, riboflavin, thiamin, biotin, pantothenic acid, pyridoxine and cobalamin — work collaboratively to transform carbohydrates, fats and proteins into useable energy for our cells’ use.
Vitamin B6 is essential in supporting a strong immune system by producing antibodies that fight infections. Folic acid (B9) bolsters red blood cell formation that carries oxygen throughout our bodies.
B vitamins are water-soluble, making it hard to overdose on them since excesses pass out with urine. Still, it’s essential that they’re included in our diet and that we consult a healthcare provider or registered dietitian before taking supplements from over-the-counter vendors, since many do not follow FDA regulations and may cause harmful interactions with prescription medication. Ask your healthcare provider for a trustworthy supplement recommendation.
Vitamin C
Vitamin C, commonly referred to as ascorbic acid, is a water-soluble vitamin essential for maintaining good health. Ascorbic acid works as an antioxidant protecting cells against damage from free radicals. While widely believed that Vitamin C helps prevent and shorten colds, controlled studies haven’t consistently supported that belief. Registered dietitian Devon Peart delves deeper into how Vitamin C benefits your health such as increasing immune system function as well as supporting skin and eye health benefits [14].
Vitamin C can be found in citrus fruits, strawberries, kiwis, cantaloupe and leafy greens.
Vitamin D
As vitamin D has become more widely-studied, research has demonstrated its many health advantages. Most notably it plays an essential role in bone health; however, low levels may contribute to diabetes, cancer, mood disorders and other serious conditions.
Studies that follow people over time often demonstrate a correlation between lower vitamin D intakes and overall mortality, higher rates of fractures, as well as an increase in several cancer risks, and lower baseline serum 25(OH)D levels and an increased risk for cardiovascular disease (CVD).
In 2010, the Food and Nutrition Board of the Institute of Medicine issued Dietary Reference Intakes (DRIs) for vitamin D. The committee that determined these DRIs noted insufficient or inconsistent evidence regarding how lower vitamin D intakes could impact health outcomes (e.g. resistance to chronic diseases or functional measures) [1. Studies following individuals over time showed a link between reduced vitamin D intakes and an increase in cardiovascular disease risk].
