Good news is that most supplements are considered safe by the government as long as they don’t make outrageous claims (like shrinking tumors or burning fat). But be wary: some may contain harmful ingredients.
Too much of certain nutrients can be detrimental, and certain supplements could interact with medications you are already taking. When selecting quality supplements with an independent testing group seal of approval, make sure they come from reliable brands.
Vitamins
Vitamins are vital nutrients for optimal body growth and functioning, and most can obtain all their required vitamin intake through eating healthily; however, some individuals may require supplements as an extra source.
Health care providers frequently recommend nutritional supplements, including vitamins, minerals, herbs and botanicals as well as amino acids and enzymes. Some of these may come in single capsule form while others can be found in multivitamin products.
Supplements may contain nutrients such as iron, calcium, folic acid, choline and zinc and can be purchased in pill, liquid, powder or capsule forms.
Supplements should ideally be taken on an empty stomach for best results. Fat-soluble vitamins (A, D, E and K) should be taken at dinnertime while water-soluble ones (such as vitamins C and the B group) need to be replenished more often as they cannot be stored by your body. Recommended daily doses of vitamins usually range between milligrams or micrograms per serving (mg/mcg). **The FDA sets upper intake limits (ULs) for various nutrients; exceeding them could potentially be harmful.
Minerals
Minerals are natural inorganic solids with specific chemical composition and ordered atomic structure that occur throughout Earth in various forms and are vitally important to life’s existence. They contribute significantly to development, growth, and proper functioning.
Geologists use various physical properties of minerals to classify them, such as color, streak, hardness, cleavage and crystal form. Furthermore, minerals have distinct atomic structures which allow geologists to easily recognize them through characteristics like their luster, fluorescence or magnetism.
Nutritionists use the term “minerals” to refer to inorganic nutrients essential to good health such as calcium, phosphorus, magnesium and iron.
Minerals have many applications in our daily lives, from manufacturing automobiles to creating glass. Found naturally in soil and rock formations, minerals are vital for plant life to thrive. Silicate minerals such as quartz and feldspar are widely used in building materials while metal-bearing minerals such as copper, nickel, aluminum and titanium have numerous industrial uses – iron reduces bruising while supporting maturation of white blood cells that fight infection.
Herbs
Herbs, which consist of the leafy green parts of plants, have long been used in culinary, medicinal and aromatic applications. Herbs differ from spices in that they come from leafy parts of plants such as leaves or stems instead of parts such as seeds, barks (cinnamon), roots or flowers which have been dried to be used as seasoning.
Fresh herbs are an easy and delicious way to add flavour and colour without adding fat, salt or sugars. Not only that but their health-promoting properties such as being high in antioxidants make them even more delicious! For optimal flavor preservation and maximum nutritional benefit when adding them to food at the end of cooking or shortly before serving.
Most herbal supplements have not been subjected to extensive testing for safety and efficacy, so anyone using these products should consult a health care provider, such as a doctor or registered dietitian, prior to use. They should also notify their provider if taking or contemplating taking herbal remedies that could interact with certain medications they’re currently taking or considering taking.
Other Supplements
Supplements come in pill, capsule, gel soft gel gummy or powder form and may include vitamins (like C and D), minerals, herbs botanicals amino acids or enzymes to “supplement” your diet – for instance to meet daily iron requirements or to lower osteoporosis risk with calcium; they can even boost immune systems with probiotics or melatonin for instance.
Health care professionals often recommend them. For instance, your physician might advise taking iron supplements to combat or prevent anemia, or prescribe folic acid tablets to decrease birth defect risks in developing foetuses.
However, supplements may cause side effects and risks; always consult your health care provider prior to taking one. And if any adverse reactions arise during use of the supplement(s), notify the manufacturer using the contact details on its label.
