Dietary supplements include vitamins, minerals, herbs and products like ginseng and fish oil that may help improve or lower the risk of certain conditions. While most supplements are FDA-approved for consumption, some can pose health risks and should be used with caution.
Dietary supplements should not be used to treat specific diseases or as a replacement for eating a varied and balanced diet.
Multivitamins
Multivitamins are dietary supplements designed to provide multiple vitamins and minerals all at once in one pill or chewable tablet form. Their creation was originally an attempt at alleviating nutritional deficiencies.
** As long as a multivitamin supplement intake falls within FDA-established UL levels for various nutrients (for instance long-term high dose vitamin C supplementation or prenatal vitamin supplements with too much retinol (vitamin A), adverse health effects should not arise from its intake).
However, taking multivitamins alone won’t protect against heart disease, cancer, or speed up the aging process; to get optimal nutritional support it is essential that you consult a healthcare provider regarding your nutritional requirements.
Fish oil
Though whole food sources of omega-3 fatty acids may provide more benefits in terms of heart health, fish oil supplements may still prove useful for individuals at risk of high triglycerides and rheumatoid arthritis. Furthermore, this form of omega-3 supplementation could potentially lower risk factors associated with blood clots or heart attacks for certain people according to one observational study.
However, these benefits have yet to be proven due to the limitations of dietary supplement studies. Furthermore, OTC and prescription forms of the supplement vary in dose, composition and source and do not adhere to rigorous quality control standards like medications do.
Calcium
Calcium is an essential mineral component of our bones and teeth, as well as being crucial in muscle activity, blood clotting, nerve transmission and other bodily processes. Our bodies store nearly all the calcium we have so consuming adequate amounts through diet or supplements is crucial in order to maintain healthy levels.
Studies have demonstrated that taking calcium and vitamin D supplements may lower the risk of colorectal cancer; however, not everyone responds similarly. Some individuals may experience elevated blood calcium (hypercalcemia) when taking too many calcium supplements or medications containing calcium.
Vitamins A, C and E
Vitamins C and E are both powerful antioxidant nutrients that protect our bodies against chronic disease and ageing, providing needed protection. Unfortunately, our bodies do not produce these vitamins on their own so regular ingestion through food must occur to provide these essential defenses against oxidative damage.
Vitamin C works wonders on skin, brightening and lightening dark spots while also helping prevent hyperpigmentation and inflammation. Furthermore, Vitamin E boosts immunity while being an incredible antioxidant; in particular it may improve cognitive function while decreasing risk for blood clots among high-risk heart transplant recipients through its HOPE trial and may have anti-cancer properties as well.
Herbs
Addicting herbs can have an incredible impact on the body, providing aromatherapy benefits and helping combat extreme fatigue.
Lavender can soothe the soul, while drinking tea made from sage can reduce headaches and ease anxiety and stress. Furthermore, burning certain herbs is an ancient ritual that purifies spaces.
Herbs that can provide benefits for the body include thyme (Thymus vulgaris), basil (Ocimum sanctum), rosemary (Rosmarinus officinalis) and sage (Salvia officinalis). You can make an herb tincture by mixing fresh or dried leaves into high-proof alcohol such as vodka and storing in a dark, cool location for at least 4-6 weeks before enjoying!
Probiotics
Probiotics are living microorganisms that help build up your gut microbiome – the collection of beneficial bacteria found within your digestive tract that works to keep harmful organisms at bay while improving immunity, producing neurotransmitters, and producing neuroprotectants.
Clinical studies demonstrate the efficacy of probiotics for treating various gastrointestinal conditions, including atopic dermatitis, pediatric acute infectious diarrhea, antibiotic-associated diarrhea, necrotizing enterocolitis (NEC) in preterm babies and irritable bowel syndrome. Probiotics may also have positive impacts on immune and metabolic systems.
When selecting a probiotic, make sure that it lists its organism count in billions and is manufactured and packaged according to good manufacturing practices. Colony-forming units (CFUs) may decrease over time so be mindful of an expiration or use-by date on the label.
Magnesium
Magnesium is an important mineral involved in numerous bodily functions and many people don’t get enough of it in their diets. Studies suggest it plays a key role in controlling blood sugar and blood pressure as well as protecting against osteoporosis.
Consuming more magnesium-rich foods and taking magnesium supplements could help reduce high blood pressure (hypertension). Studies indicate it might also lower cholesterol levels and therefore the risk of heart disease, ease postoperative muscle pain, stiffness or stiffness and treat an irregular heartbeat condition known as Torsades de Pointes; though oral or intravenous treatment would likely be required.
