Dietary supplements are frequently touted as easy and cost-effective ways to strengthen immunity and ward off infection; however, their efficacy varies from person to person and effects vary accordingly.
Women should select supplements to meet specific health goals, such as improving heart health or decreasing stress levels. When purchasing supplements, look for those bearing either the United States Pharmacopeia (USP) or NSF International logo to verify they’re free from contaminants.
Vitamin D
Vitamin D (Calciferol) can be found both naturally and added to foods. Its production occurs endogenously as ultraviolet rays from sunlight strike skin, initiating its synthesis. Once produced, vitamin D converts into calcitriol which then binds receptors on cells and regulates genes which contribute to bone health as well as other functions.
People should consume foods rich in vitamin D to prevent low blood levels that could result in rickets in children and osteomalacia in adults. Multivitamins often contain this essential nutrient as do supplements dedicated to bone health; additionally a daily dietary allowance (RDA) and Tolerable Upper Intake Level (UL) has been established for vitamin D consumption.
Vitamin C
Vitamin C is an invaluable antioxidant and immune-enhancing nutrient. A popular cold fighting remedy, it also reduces stress levels while decreasing risks of cardiovascular disease and cancer.
People typically achieve their daily intake of vitamin B by including fruit and vegetables in their diet; however, as industry trends shift towards preventive health and wellness initiatives, more consumers are turning to dietary supplements as an additional means to do this.
Vitamin C is an extremely versatile ingredient, available in multiple forms such as tablets, chewables, gummies and powders to meet diverse consumer needs and support wellness goals across life’s stages. Product makers can take advantage of this flexibility to meet consumer requirements at every point in time.
Vitamin B6
Vitamin B6, commonly referred to as pyridoxine, is one of several water-soluble vitamins. It’s naturally present in foods like poultry, fish, chick peas and some fortified cereals and is frequently added as an additive in multivitamin products.
Clinical studies have demonstrated that vitamin B6 can assist pregnant mothers by relieving nausea and vomiting during gestation, as well as alleviate premenstrual syndrome symptoms, particularly breast pain.
But too much vitamin B6 supplementation can cause peripheral neuropathy, leading to symptoms like tingling and numbness in feet and hands. Therefore, interprofessional teams–comprising clinicians, pharmacists and dietitians–must work collaboratively for patient safety.
Vitamin B12
Vitamin B12 is a water-soluble vitamin found naturally in certain foods and added to others; additionally it is available as both dietary supplements and prescription medication. When taken internally it converts into the active forms such as methylcobalamin or 5-deoxyadenosylcobalamin for use by your body.
Studies have linked higher vitamin B12 intakes with reduced risks of cancer; however, clinical research to date remains inconclusive. Vitamin B12 interacts with certain medications including proton pump inhibitors like omeprazole and lansoprazole as well as histamine 2-receptor antagonists such as cimetidine and ranitidine; it may also be administered parenterally to treat pernicious anemia or conditions that impair absorption such as tropical sprue or pancreatic insufficiency.
Magnesium
Magnesium has long been touted for treating numerous health ailments, including migraine headaches, sleep issues, high blood pressure, muscle cramps and constipation. One wellness coach on TikTok even suggested everyone take magnesium supplements.
However, national diet surveys reveal that most US citizens don’t get enough magnesium through food sources.
The Food and Drug Administration has granted their approval for a qualified health claim linking magnesium consumption with lower blood pressure. Dark-green vegetables, whole grains, low-fat milk/yogurt and some ready-to-eat breakfast cereals are excellent sources of magnesium; magnesium glycinate forms of this mineral may be easier for our bodies to absorb than non-chelated forms like magnesium oxide.
Omega-3 fatty acids
Omega-3 fatty acids are polyunsaturated fats that perform essential roles within the body. Since Omega-3s cannot be produced internally, they must be obtained through food sources as essential components.
EPA and DHA, two key omega-3 fatty acids found in oily fish, are two essential omega-3s. Both act as essential components of cell membranes where they aid cells to function optimally by providing structure that holds water and other substances inside cells.
Studies suggest that increasing intakes of EPA and DHA through diet may lower the risk of developing neovascular AMD. One recent clinical trial, known as AREDS, demonstrated this. Supplementation with both EPA and DHA reduced progression rate to advanced AMD by 30% [152].
Electrolytes
Electrolytes such as sodium and chloride (found in table salt), potassium, magnesium, and calcium help the body function efficiently by regulating muscle contractions, maintaining appropriate blood pH levels, and providing energy production within cells.
Cedars-Sinai clinical dietitians advise that most diets should provide enough electrolytes. Water, non-alcoholic beverages and healthful food sources such as fruits, vegetables, nuts, whole grains and dairy are good sources of electrolytes.
Electrolyte powders and tablets may provide an effective means of supporting hydration, muscle function and performance when exercising for prolonged periods. Electrolyte supplements provide essential assistance when dealing with heat exhaustion or severe dehydration – they’re especially helpful during intense physical exertion that leaves us parched!
