Dietary supplements, commonly referred to as nutritional supplements, consist of products such as vitamins, minerals, herbs and fish oils which people take in order to enhance their health. Dietary supplements come in pill form as well as powder or liquid form which people can drink or take orally.
Dietary supplements are classified by the Food and Drug Administration (FDA) as food subcategories; however, they don’t undergo the same stringent testing process that drugs must pass before being approved for sale.
Vitamins
Supplements can help supplement any missing vitamins in your diet. They may also be taken temporarily during pregnancy or breastfeeding or to treat specific health conditions – for example folic acid is recommended during the first three months after conception and for pregnant and breastfeeding mothers.
Vitamins are essential substances that our bodies require for normal function and growth, including fat-soluble (A, D, E and K) as well as water-soluble ones (thiamin, riboflavin, niacin, pantothenic acid biotin vitamin B12 folate/folic acid).
Vitamins can be found both in food and as dietary supplements; however, research indicates that the benefits of taking vitamins from food may outweigh those from taking isolated supplements because food provides a larger source of essential phytochemicals that work synergistically together with vitamin supplements. Unfortunately, many studies conducted using isolated supplements rather than considering all aspects of food composition when conducting studies.
Minerals
Minerals are naturally occurring solid substances with a specific chemical composition and highly ordered internal atomic arrangement, while crystalline minerals possess well-developed external forms, known as crystal structures. Many amorphous natural solids (such as glass) do not meet this definition of a mineral and should instead be classified as mineraloids.
Minerals may be identified by their color, cleavage, fracture or specific gravity; in addition, various other properties can help distinguish specific minerals.
Calcium promotes healthy teeth and bones as well as normal muscle function. Furthermore, calcium helps maintain stable blood pressure levels and electrolyte balance for proper blood pressure management and electrolyte balance.
Iron helps boost red blood cell production, boost energy levels and help promote focus and alertness by transporting oxygen directly to your brain.
Magnesium improves kidney function, sleep patterns and heart rhythm regulation. Furthermore, magnesium plays a pivotal role in bone strength development during gestation and childhood.
Herbs
Herbs add flavor and color to food without adding fat, salt or sugar. Most herbs are leafy plants that can be used either fresh or dried; those produced as spices include bark (cinnamon), seeds (cumin), roots (turmeric), buds (chamomile) and stigmas of flowers (saffron).
Some herbs possess traditional healing properties. Lemongrass contains vitamin C and beta-carotene, has antifungal and antimicrobial properties, can lower blood pressure, relieve anxiety, soothe stomach aches and increase energy levels; Licorice root boasts balancing and soothing qualities and can treat acid reflux/heartburn as well as relieve stress/anxiety, treat menstrual pain/boost immunity/aid digestion.
Garlic, fenugreek and thyme all possess cholesterol-reducing effects while cardamom has anti-inflammatory, analgesic and antispasmodic properties as well as being rich in antioxidants such as phenolic acids and sterols that provide protection from various medical conditions such as some cancers, inflammatory bowel disease and Alzheimer’s. These phytochemicals reduce inflammation thus helping prevent medical issues like cancers, IBD and Alzheimer’s.
Phytochemicals
Diets rich in plant foods provide essential vitamins and minerals. But many of those same foods also offer another bonus: phytochemicals.
Phytochemicals (from the Greek for plant) are chemical compounds that help defend plants against germs, fungi and parasites while contributing to the color of fruits, vegetables and whole grains. Eating foods of various colors will allow you to get all of these phytochemicals.
Recent scientific research has established that consumption of phytochemicals such as carotenoids, polyphenols, isoprenoids, saponins and polysaccharides is associated with various health advantages including protection from diabetes, obesity, heart disease and cancer.
Edible delivery vehicles (EDVs), made up of ingredients generally recognized as safe, are proposed as edible delivery vehicles (EDVs) to enhance phytochemical bioefficacy. EDVs may include protein-polysaccharide coacervates, lipid nanoparticles, emulsions or inclusion complexes; their extraction efficiency depends upon both their matrix of presence as well as the method used to extract them.
