An optimal diet consists of whole food sources; however, many individuals also rely on vitamin and mineral supplements. Being informed on recommended daily intake amounts, how they’re stored within your body and potential interactions can help guide decisions on which supplements to use.
Most dietary supplements are safe when taken according to their recommended dose; however, some can cause adverse side effects if consumed excessively.
Vitamins
Vitamins are organic substances consumed in small doses by our bodies for use in various metabolic processes, making them essential to good health. Most individuals can get all of the essential vitamins from eating healthily; if not, supplements may be necessary; fruit, vegetables and fortified food sources typically provide enough to meet recommended intake. Long-term overdosage of vitamins or minerals could result in toxic build-up within your system and be hazardous.
Fat-soluble vitamins A, D, E and K are stored in our livers and fatty tissues until we need them, making it easier for their levels to increase to toxic levels than water-soluble B vitamins or vitamin C which enter our bloodstream more rapidly. As previously discussed on food labels, excessive vitamin and mineral consumption can be dangerous.
Minerals
Minerals are naturally-occurring substances created through geological processes that have solid, inorganic forms with crystal structures. A mineral must have a well-defined chemical composition; some crystalline substances, however, possess variable chemical constituents; however, the International Mineralogical Association (IMA) still recognizes such substances as minerals – examples include Mackinawite and Meridianiite which both contain iron and nickel atoms in different proportions as minerals.
Minerals possess various physical characteristics, such as color, streak, hardness, luster, diaphaneity and specific gravity. Additionally they may exhibit features like color streaking, hardness streaking hardness hardness hardness luster diaphaneity specific gravity as well as cleavage fracture and magnetism. Many minerals are mined for industrial uses such as silicon chips production using quartz or talc and plaster made using gypsum while others may simply be appreciated for their beauty.
An array of foods is necessary to obtain all of the minerals we require, with most found within USDA Daily Food Plan food groups but some also being obtained via supplements. NHANES has used 24-hour dietary recall data from 1999 until March 2020 in calculating mineral intakes and sources.
Herbs
Most herbs are available as whole plants or as dry extracts in teas, syrups or oils; alternatively they may also be taken as tablets or capsules.
Herbs and spices have long been recognized as having anti-inflammatory effects, with curcumin being one such spice that inhibits pro-inflammatory substances by stopping cyclooxygenase activation. Other herbs/spices with this property include basil, thyme, oregano pepper and rosemary – each offering different levels of relief against inflammation.
Herbal medicines can often go unregulated, contain additives or contaminants not listed on their labels, and interact negatively with conventional medications. Ephedra, commonly used to treat coughs and headaches, has serious interactions with traditional treatments like blood pressure medications for heart disease or depression if combined together – increasing heart rate and blood pressure, potentially leading to life-threatening side effects and increasing the chance of heart attacks or stroke. Therefore it is wise to seek professional advice prior to taking herbs; speaking to a healthcare provider before beginning an herbal regimen could help identify potential herb-medication interactions as well as identify potential interactions among them.
Supplements for Seniors
Many seniors turn to dietary supplements in order to meet their ever-evolving nutritional requirements as they age, such as reduced appetite, bone mass loss and health conditions that hinder absorption.
Vitamins B6 and B12 are key for senior health, particularly among vegetarians or vegans who follow a vegetarian or vegan diet. These nutrients help form red blood cells while supporting nerve health connections. Vitamin A can also provide vital nutritional support, found in foods like carrots and other leafy green vegetables.
Other recommended senior supplements for health include Acetyl-L-carnitine, which converts fat into energy and improves mental performance, and Potassium which is vital in helping to balance blood pressure and lower heart disease risk; potassium can be found in food like bananas, avocados and potatoes. Furthermore, this study investigated sociodemographic and attitudinal predictors of supplement use; most prominent among them being perceived importance of having a balanced diet as one such predictor of supplement use.
