Idealistically, eating a varied diet would provide all of the vitamins and minerals our bodies require; however, for many of us supplementation remains an integral source of key nutrients.
As part of an assessment of diet intakes, supplement use must be factored into any assessment model. When using short-term instruments such as 24-hour recalls or food records to do this, usual supplement consumptions can be estimated using [glossary term] covariates within a statistical model.
Dietary Supplements
Dietary supplements, which may include vitamins, minerals, herbs, fatty acids and amino acids sold over-the-counter and taken as part of a healthy diet plan without needing a valid prescription, can be found as pills, powder or drinks and usually are available without restriction or hassle.
Dietary supplements in the US are regulated differently than pharmaceutical drugs; therefore their ingredients do not need to undergo the same stringent testing process before being approved as drugs must.
Dietary supplements can play a critical role in our overall health, such as calcium and vitamin D supplements for bone strength or folic acid to prevent certain birth defects. Healthcare professionals often recommend such supplements to their patients experiencing specific health conditions or at risk of them. Dietary supplements may also enhance the quality of diet.
Vitamins
Vitamins are essential nutrients our bodies require in small doses for proper functioning and health, and can be found in food such as fruits, vegetables and meats as well as in supplements. Most people can obtain enough of their necessary vitamins by following a balanced diet.
Vitamin A found in carrots, apricots, fish and poultry helps ensure eye health as well as building bones, soft tissues and immune defense systems. Thiamin, riboflavin, pantothenic acid folic acid biotin cobalamin are all part of vitamin B complex which enhances brain functioning while decreasing risks for neural tube defects among newborn babies.
Multivitamin-mineral supplements contain many essential vitamins and minerals, but should only be taken under the guidance of a healthcare provider or dietitian. Vitamin intake in large doses may be harmful; eating properly is the best way to make sure your body receives what it needs.
Minerals
Minerals are inorganic substances found naturally and usually possessing an orderly crystal structure, often composed of one or more chemical elements such as quartz (SiO2) or stishovite (SiO2). Minerals typically form geologically through direct precipitation from solutions with temperature changes, like rock salt, or chemical crystallization from magmas like halite. Some natural solids without defined crystal structures also qualify as minerals such as calcite (CaCO3) and hydroxylapatite (Ca5(PO4)3(OH), the latter of which forms bones and teeth respectively.
Minerals are essential nutrients for human life and play an integral part in maintaining strong bones and teeth. In addition to supporting overall metabolic processes and serving as antioxidants that may delay or prevent certain forms of cell damage, minerals have also been classified into daily reference intake (DRI) amounts by the Institute of Medicine – providing guidance for diet choices as well as supplements recommendations.
Phytochemicals
Many phytochemicals give our food its colors, aromas, and flavors we enjoy while also having health-promoting properties. The easiest way to access phytochemicals is through eating more fruits, vegetables, and whole grains in your diet.
Phytochemicals provide protection from the oxidative damage associated with cancer, heart disease, hypertension and diabetes. Studies show that individuals who consume a plant-based diet have reduced incidences of these conditions.
The health benefits of phytochemicals may result from their interaction with multiple factors, including their ability to inhibit inflammation, act as free radical scavengers, reduce inflammatory responses, cofactor detoxifying enzymes and maintain glutathione levels.
Research studies are ongoing to ascertain the optimal concentration and combination of phytochemicals needed for treating various diseases. Furthermore, phytochemicals often work in concert with micronutrients to create synergistic effects; additionally they may be absorbed, metabolized and excreted at differing rates by individual people which could explain why studies on identical phytochemicals yield different results.
