Even people who consume healthy diets may not receive all of the vitamins they require; therefore, dietary supplements can help fill in these gaps; however, taking too much may be harmful.
When reading a supplement label, be on the lookout for its Daily Value (DV) number for each nutrient; this tells you exactly how much of each nutrient there is per serving.
Vitamin D
Vitamin D is a fat-soluble vitamin with multiple important functions in bone health and calcium metabolism. Additionally, its benefits extend far beyond this area by supporting immune function and modulating inflammation response responses. Vitamin D’s biological actions are exerted via liver conversion of 25(OH)D to 1,25(OH)2D.
Several observational studies suggest that increasing vitamin D status reduces cancer risk; however, results of clinical trials can vary widely. The Women’s Health Initiative Trial randomly assigned 36,282 postmenopausal women to either take 400 IU of vitamin D3 with 1,000 mg of calcium daily or placebo for seven years; supplementation did not decrease breast cancer incidence or mortality [98].
Evidence regarding vitamin D supplements’ effect on various conditions remains limited, but research indicates they do not harm healthy people and may even provide some therapeutic benefit in some instances. According to FNB committee that developed vitamin D nutrient reference values (DRIs), 800 International Units (2600 nanomol/L) per day is recommended as optimal dosage.
Calcium
Calcium is essential to the maintenance of healthy teeth and bones, especially during youth when building bone density and limiting loss later in life. Studies suggest that an abundance of both dietary and supplement calcium could lower osteoporosis risk while simultaneously modulating cell cycle progression by stimulating pro-apoptotic proteins Bax and increasing pro-apoptotic signalling proteins like Bax to enhance cancer prevention.
Supplements should contain calcium, magnesium and vitamin D in addition to any medications that interact with calcium such as dolutegravir (Dovato, Tivicay) and raltegravir (Vitekta). Calcium carbonate and citrate are the two most popular forms of supplementation: carbonate must be broken down by stomach acid in order for it to be absorbed while citrate can be taken without food as both forms provide absorption through different mechanisms.
Magnesium
Magnesium is an essential mineral, essential to keeping many areas of our bodies functioning optimally, such as our hearts, bones and nerves. Epidemiological studies indicate that individuals who consume higher magnesium intakes tend to experience reduced rates of disease; however, clinical trials have mixed results regarding whether supplementation can actually prevent or treat conditions linked to low magnesium.
Studies have revealed that magnesium may help ease PMS symptoms and anxiety by elevating levels of GABA – an antidepressant neurotransmitter which reduces stress. Other research indicates it could also assist in blood pressure regulation.
Magnesium’s Recommended Dietary Allowance (RDA), for adults, is 350 mg daily. However, high doses may cause nausea or diarrhea and should not be taken in conjunction with certain prescription medicines, including proton pump inhibitors such as Nexium (esomeprazole) and Lansoprazole (Prevacid). Furthermore, such high dosages could interact with diuretics and other medicines prescribed.
Zinc
Zinc is an essential mineral, supporting more than 100 enzymes in the body to carry out vital chemical reactions and supporting cell growth, building proteins, DNA production and keeping immunity healthy.
Zinc deficiency is rare in industrialized nations, though it can occur if someone suffers from anorexia or is on restricted diets (especially vegan or vegetarian ones) or has chronic illnesses that reduce absorption of zinc.
Studies suggest that zinc supplements may help to lower blood glucose and other markers of metabolic syndrome in people living with diabetes, although further research is necessary before their inclusion as part of standard treatment plans. Zinc can interact with certain antibiotics such as quinolones and tetracyclines; discuss any questions or voice any concerns with your healthcare provider before beginning taking a zinc supplement regimen.
Omega-3 Fatty Acids
Omega-3 fatty acids are polyunsaturated fats that play essential roles in our bodies. Since they don’t naturally occur within, omega-3s must be consumed through foods or dietary supplements in order to be properly utilized by our bodies.
DHA and EPA, two widely studied omega-3 fatty acids, can be found both in fish as well as plant-based food such as flaxseeds and walnuts (C18:3n-3). A small amount of ALA may also be present in these plant sources and converted into DHA and EPA within our bodies.
Studies show omega-3s help lower triglyceride levels, which increase risk for heart disease. They may also help decrease atrial fibrillation risk and enhance cognitive performance in older adults. As with any supplementation regimen, be sure to discuss potential interactions with blood-clotting medications and may increase bleeding risks with healthcare professionals first before making your choice.
