Dietary supplements cannot make claims that they treat, cure or prevent diseases; however, research indicates that many supplements can boost health in various ways.
Supplement users tend to have better overall health than nonusers, exercising regularly, eating healthily, and forgoing alcohol and cigarettes altogether compared with nonusers; however, they should still be mindful of potential risks.
Vitamins
Vitamins are organic compounds the body uses in small amounts for various metabolic processes, both food-borne and supplement-related. They can be found both within food products themselves as well as taken in pill form as supplements.
Vitamin supplements are generally safe to take and don’t pose major health risks; however, some can cause side effects, including stomach upset or nausea. Therefore, it is wise to consult your healthcare professional prior to making decisions about any supplements as they will have more knowledge regarding your individual medical history and will assist in helping make the appropriate selections for you.
Many vitamins are sold as pills, tablets, capsules or liquids and some are both fat- and water-soluble. Examples include thiamin, riboflavin, niacin and the vitamins A-K-6 like biotin for instance.
Minerals
Minerals are naturally occurring inorganic solids with an established chemical composition and ordered crystalline structure. Although many associate the term with rock formations, minerals also include those without this characteristic such as coal or talcum powder.
Minerals possess many physical characteristics that make them unique, such as their cleavage (how easily they break), luster, color, hardness and piezoelectricity – an ability to conduct electricity known as piezoelectricity – – not forgetting magnetic properties too!
Minerals play an essential part in the development and function of cells, bones, proteins, glands and nerves. Nerve communication as well as biochemical reactions require minerals like magnesium for ATP production; selenium for thyroid hormone metabolism; and zinc for immune system enhancement are dependent upon these crucial dietary elements.
Herbal Extracts
Herbal extracts are concentrated mixtures of water or ethanol that contain beneficial phytochemicals found in an herb in less inert structural material than whole plants, often sold in tincture, oil or powder form.
herbal supplements differ from prescription drugs in that they don’t undergo rigorous scientific testing and must meet different safety regulations, and some herbs can interact negatively with over-the-counter and prescription medicines in harmful ways.
Herbal extracts possess multiple health benefits and are an essential ingredient in various dietary supplements. Companies in pharmaceutical, cosmetics and food and beverage industries use herbal extracts extensively. Different extraction processing techniques are utilized in their creation. Tinctures and oils contain high concentrations of active herbal ingredients while some standardized extracts may even be more potency and easier to absorb than taking whole herbs as supplements.
Omega-3 Fatty Acids
Omega-3 fatty acids are considered “good fats.” They’re found in fish, walnuts, flax seeds and dark leafy vegetables; especially essential are the types eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which have proven particularly helpful to cardiovascular health: helping reduce triglycerides while slowing plaque buildup in arteries.
Omega-3s may help protect against dementia and depression, and improve quality of life for those living with Alzheimer’s. One study demonstrated this by showing patients taking three grams of fish oil daily improved their MMSE score used to assess cognitive functioning.
However, omega-3 fatty acids may interact with certain medications, including blood thinners. Before including omega-3s into your diet plan, always consult your physician or registered dietitian nutritionist as they may provide safe sources of omega-3.
Vitamin D
Vitamin D is a fat-soluble vitamin found naturally in some food products and supplements alike, and produced endogenously when UV rays from sunlight hit our skin and activate its production.
Many individuals do not get enough vitamin D. According to the Food and Nutrition Board’s (FNB) committee that developed Recommended Dietary Allowances (RDAs) for vitamin D, inadequacy or deficiency is present with 25(OH)D concentrations between 30nmol/L to 50nmol/L (20ng/mL to 40ng/mL).
Studies show that adequate levels of vitamin D could potentially reduce cancer risks and promote bone health; however, evidence for this effect remains mixed. Furthermore, taking vitamin D supplements might lower cholesterol and blood pressure levels; further investigation must take place.
