Health and nutrition supplements can fill nutritional gaps if chosen carefully. Available as pills, capsules, powder or beverages, dietary supplements contain vitamins, minerals, herbs, amino acids and other active ingredients that could fill dietary deficiencies.
Before taking supplements, consult with a health care professional first – some could cause adverse side effects or interact with certain medical conditions.
Vitamins
Vitamins are organic molecules (or groups of closely related molecules, known as vitamers), that our bodies need for numerous metabolic processes. Since our bodies cannot synthesize them themselves, essential vitamins must be consumed through food sources in order to remain functional.
There are 13 vitamins recognized, and they come in two forms: water-soluble and fat-soluble. Water-soluble vitamins dissolve in our blood and can be lost through urine production; fat-soluble vitamins — A, D, E and K — are stored by cells.
Vitamins and supplements have been shown to aid with some health conditions, however it’s essential that you work closely with a healthcare professional to make sure that all your needs are safely met. There are various organizations which provide information about nutrition and wellness products such as Project Non-GMO, ConsumerLab and Fullscript who certify product quality, purity and identity and specialize in natural health products as well as physician ordered items. Additional health and wellness resources can also be found through the NIH website.
Minerals
Minerals are inorganic solids found naturally and possessing a defined chemical composition (that can be expressed using formulae), characteristic crystalline structure and other criteria to qualify as minerals; these include having well-developed external forms and physical properties that distinguishes it from mineralsoid substances that fail to meet all these standards.
Minerals exhibit a distinctive crystalline lattice structure, the arrangement of atoms within their crystal structures. Minerals also possess common physical properties like hardness, luster, color streak tenacity diaphaneity fracture parting magnetic characteristics that set them apart.
Magnesium helps support healthy bones and nerves; potassium balances fluid levels in the body while also keeping blood pressure steady, helping send nerve impulses, making muscles contract more efficiently, sending nerve impulses out from nerve endings, helping nerve impulses travel down nerve pathways to muscles contract, wound healing and immune functions. You may find these minerals both naturally and through supplements such as magnesium oxide, potassium chloride or zinc citrate. Minerals are essential components of life – without them our bodies wouldn’t function at their full potential!
Herbal Extracts
Herbs and mushrooms contain naturally abundant amounts of phytonutrients that provide specific health-promoting effects. To extract and concentrate them into an effective ingredient called standardized herbal extract, manufacturers can employ appropriate extraction methods depending on which species of herb is involved.
Herbal extracts come in liquid, semi-solid or dry forms. Liquid herbal extracts – often known as tinctures – may include water, alcohol or glycerin depending on their formulation and nature of extract.
Liquid tinctures typically provide information on their ratio of dried herbs to extraction solvent on their label, for instance: 1:1 indicates that four parts alcohol were combined with one part dried herb when making this product. Herbs may be combined into various combinations for teas, syrups, salves and essential oils as dietary supplements; similarly chromatographic comparison with an authenticated reference extract must also be labeled with compliance to identification tests in any applicable monograph must also be observed.
Omega-3 Fatty Acids
Omega-3 fatty acids are polyunsaturated fats which have been associated with numerous health benefits, and include alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Omega-3s play an integral part of cell membranes – especially retinal and brain membranes – and energy production for our bodies, while they also form signaling molecules known as eicosanoids.
Eaten fish is the preferred source of omega-3 fatty acids, though dietary supplements are also available. Studies indicate that omega-3s may help lower blood triglycerides while potentially decreasing your risk for heart diseases, depression and rheumatoid arthritis.
People should be aware that omega-3 fatty acid supplements may interfere with heart medications such as warfarin or anticoagulants, and can potentially interfere with other therapies to treat cardiovascular conditions, including anticoagulant treatments (like Heparin) or blood-thinners (such as Heparin). They can also cause side effects including belching and indigestion – some people are even allergic to fish! Be wary when buying supplements as some can contain mercury or other pollutants which could harm your health.
