Many individuals turn to dietary supplements in order to meet their nutritional needs, such as multivitamins and minerals. Other common supplements are herbal or botanical substances and whole food products like greens powders.
Certain populations can benefit from increasing their intake of certain nutrients, including zinc for vegetarians or vegans, folic acid and iron during gestation, protein supplementation for older adults, etc. To accurately evaluate supplement consumption requires using both short- and long-term assessment instruments.
Vitamins and minerals
Vitamins and minerals are vital nutrients essential for supporting normal body functions. Most are found in food, so most can get enough through a balanced diet; however, others may opt for multivitamins or similar vitamin/mineral supplements instead; always consult a healthcare provider when taking these substances.
There are 13 essential vitamins (A, C, E and K plus the B vitamins thiamin, riboflavin, niacin, pantothenic acid biotin and folate/folic acid), and 14 essential minerals (calcium, chromium copper iron magnesium phosphorus potassium sodium sulfur zinc selenium). Certain combinations work best (e.g calcium helps absorb iron more readily into our bodies).
Some minerals are essential to our wellbeing in large amounts while others only need be consumed in trace amounts for good health. Macrominerals include calcium, phosphorus, potassium and sodium and should be considered the cornerstones of healthful nutrition.
Herbal and botanical
Herbal and botanical dietary supplements are one of the primary forms of complementary and alternative medicine (CAM) utilized by adults, and tend to be promoted for their natural origin, minimal side effects, and holistic approach to health. Unfortunately, the scientific evidence supporting safety and effectiveness varies considerably; many herbs contain alkaloids which affect central nervous system activity while terpenes may possess anti-inflammatory and immune-enhancing properties that need further evaluation through clinical trials involving placebo.
Botanicals can be consumed as teas or in the form of supplements such as tablets, capsules and liquids. Dried plant materials may also be purchased to make an infusion or be ground into powder for ingestion.
Though herbal products have been in use for millennia, their use remains largely unregulated. This could expose consumers to potentially toxic products like turmeric or curcumin; green tea; Garcinia cambogia; black cohosh; and red yeast rice which could be potentially liver-toxic.
Whole food
Whole foods provide an abundance of essential vitamins, minerals and phytochemicals. As such, they should form the core of most diets.
When choosing whole food supplements, choose ingredients as close to their natural state as possible. Fruits, vegetables, legumes, nuts and seeds all constitute whole foods; on the other hand, corn on the cob or a smoothie made from frozen fruit do not fall under this category.
Care must also be taken not to restrict yourself too severely from whole food sources, as too little may lead to nutrient deficiency. A medical professional can assist in making the best selections so as to optimize your health journey with diet and dietary supplements.
Low-income and food-insecure populations
Food insecurity extends beyond just an absence of funds; it also can stem from limited access to healthy, affordable foods. This is often seen in communities without nearby grocery stores with reliable transportation links – this phenomenon is known as a “food desert” and it tends to occur more in neighborhoods with higher populations of minorities or rural AI/AN populations.
While food insecurity rates climbed during the pandemic, they have recently trended down thanks to federal nutrition programs and a strong economy. While these may be temporary trends, other states’ rates of food insecurity may have actually increased since last year. Data for 2023 comes from Household Pulse Survey participants reporting whether they have enough food to eat during the previous week as well as an innovative measurement that identifies households with very low food security levels.
