Dietary supplements come in many forms, from pills and capsules to beverages. While they don’t undergo rigorous testing like drugs, consuming too many at once or for too long could prove dangerous.
Health supplements differ from food for special dietary use (FSDU), which are specially prepared to meet the daily nutrient needs of vulnerable groups like elderly individuals and pregnant women.
Vitamins
Vitamins are organic molecules (or sets of related molecules called vitamers) essential to human life in small amounts for normal metabolic functioning, but cannot be produced by the body themselves; thus they must be obtained through food sources.
Half of American’s use multivitamin/mineral (MVM) supplements at an annual cost exceeding $12 billion; however, most studies conducted do not demonstrate any reduction in risk for chronic diseases, according to Johns Hopkins nutrition experts.
Most people should get all of the vitamins they require from food alone; however, if that’s not happening, vitamins may provide additional assistance. They come in numerous forms–from multivitamin tablets to chewable supplements–making sure everyone can access the necessary vitamin needs.
Minerals
Minerals often take second place to vitamins in terms of health benefits, yet they still play an essential role. From strengthening bones to balancing fluid levels, minerals help your body work at peak performance.
Numerous minerals play a pivotal role in immune function, including iron (needed for red blood cell production and energy metabolism in cells), magnesium, zinc and selenium.
Diet is generally sufficient in providing all the minerals you require, particularly if your diet consists of fresh produce such as vegetables, beans, whole grains, lean meats, and seafood. But for those at risk of deficiency or in need of additional supplementation (note that any products purchased must meet UK safety and quality standards prior to taking), mineral supplements may also prove helpful.
Amino Acids
Amino acids are organic compounds that provide your body with protein building blocks. Of the 20 amino acids available to us, 9 are classified as essential — histidine, isoleucine, leucine, lysine, methionine, phenylalanine threonine tryptophan and valine are just nine examples. Since our bodies can’t produce essential amino acids on its own, supplementation may help reduce fatigue, improve mood, and boost athletic performance. Amino acid supplements may even provide health benefits beyond improved fitness such as reduced fatigue or mood enhancement. Therapeutic nutrition includes total parenteral nutrition solutions and medical foods for those unable to eat by mouth. Furthermore, they can be used to treat burn patients as well as manage inflammatory conditions like liver disease, ulcerative colitis and muscle-wasting diseases like sarcopenia and cachexia.
Weight Loss Supplements
Supplements may aid weight loss by stimulating metabolism and energy levels, decreasing appetite and building muscle mass. It’s important to keep in mind, however, that supplements should only be used alongside healthy eating practices and moderate exercise under guidance of a health care provider.
Notable weight loss supplements include fat burners – such as caffeine or green tea extract – which increase metabolism and energy expenditure, dietary fiber supplements that promote feelings of fullness to reduce hunger, and carb blockers that prevent your body from absorbing carbohydrates through ingredients such as white kidney bean extract.
Omega-3 Fatty Acids
Long-chain omega-3s such as EPA and DHA can be found in oily fish, algae, and certain plants, and are known to play an essential role in mental and heart health as they help lower triglycerides and non-HDL cholesterol levels.
In the AREDS clinical trial, high intakes of EPA and DHA significantly decreased risk for progression to advanced AMD as well as endometrial cancer risk in women.
Scientific advisory concluded that high doses of EPA and DHA found in fish oil supplements could potentially lower triglyceride levels while not increasing good HDL cholesterol levels, yet still decrease symptoms associated with rheumatoid arthritis, improve results for treating diabetes, as well as improving its results against other autoimmune conditions such as Lupus or Inflammatory Bowel Disease.
Antioxidants
Antioxidants work to combat free radicals that damage cells and lead to disease, including vitamins C and E as well as minerals like copper, selenium and zinc.
Food-based antioxidants include carotenoids like lycopene found in tomatoes and lutein in kale, and flavonoids like quercetin found in onions or anthocyanins found in blueberries – however Vitamin C stands out as being particularly prominent among them all.
Studies suggest that diets rich in antioxidants may lower your risk for certain diseases, while supplementation hasn’t been tied to improved health outcomes. Speak to a registered dietitian nutritionist before taking antioxidant supplements as some have been linked with an increased cancer risk or worsening of existing conditions.
