Most individuals can obtain all the vitamins and minerals they require from a healthy diet alone; however, others opt to supplement.
Surveys reveal that supplement users tend to be healthier than nonusers, consuming a balanced diet and taking other healthy steps more frequently than nonusers. Unfortunately, not all supplements have been extensively evaluated for safety or efficacy before being sold for consumption.
Vitamin D
Vitamin D is an essential nutrient, essential to keeping calcium levels balanced in your body and to promoting bone health and decreasing osteoporosis risk. You can find Vitamin D both naturally in food sources such as fish and via supplements; its body will convert 25(OH)D into 1,25(OH)2D which are active forms of Vitamin D.
Studies suggest that higher vitamin D intake could lower cancer risks, particularly colorectal and prostate cancers. Further research must be completed in order to verify these claims.
Vitamin D supplements have also been found beneficial in treating some inherited bone conditions, including familial hypophosphatemia and multiple sclerosis. Long-term use may reduce risk for rickets in children and osteomalacia in adults; for more information please consult with a registered dietitian; this fact sheet serves only for general education purposes.
Omega-3 Fatty Acids
Omega-3 fatty acids (EPA and DHA) are vitally important to human life as essential components of cell membranes and for neuronal functioning. Omega-3s also play an essential role during gestation and neuronal development as well as improving cardiovascular health by decreasing inflammation, peripheral arterial disease, atherosclerotic cardiovascular disease and blood triglyceride levels while simultaneously improving cardiovascular performance by increasing circulation and decreasing inflammation, peripheral artery disease, atherosclerotic cardiovascular disease as well as decreasing blood triglyceride levels while simultaneously increasing aspirin or clopidogrel effectiveness.
As our bodies don’t produce EPA and DHA on its own, consuming fish as well as certain plant oils like flaxseed, soybean and canola oil is key. Although small amounts can be converted to EPA/DHA through bioconversion from ALA in our diet or through supplements containing natural triglycerides or free fatty acids may help produce it in trace amounts; more bioavailable supplements with re-esterified triglycerides/phospholipids exist as alternatives.
Vitamin C
Vitamin C is an essential water-soluble nutrient for human growth and development, playing an important role in multiple body processes and known for its antioxidant properties. Foods rich in vitamin C such as citrus fruits, tomatoes (tomato juice), green and red peppers, kiwifruit, broccoli, strawberries and cantaloupe are among the many sources. Fortified breakfast cereals often also contain some added Vitamin C content.
Dietary intake of vitamin C is generally sufficient, though certain medical conditions may increase its need. For instance, severe intestinal malabsorption or cachexia can result in low vitamin C concentrations; similarly end-stage renal disease on chronic hemodialysis treatment can lower plasma vitamin C levels.
Some intervention trials have demonstrated that supplementation with vitamin C reduces cancer incidence; however, overall results have been mixed. It has been proposed that low plasma and tissue concentrations at baseline may have limited their ability to impact cancer outcomes in clinical trial participants.
Calcium
Calcium is widely acknowledged for its essential role in building strong bones and teeth. Furthermore, calcium helps prevent osteoporosis in postmenopausal women as well as potentially helping lower high blood pressure. Calcium allows blood vessels to transport blood around the body while helping nerves pass messages between cells.
Calcium helps the body absorb other minerals, like magnesium, potassium, and phosphorous. Dietary supplements often include calcium alongside other vitamins and minerals; to make sure you are getting sufficient amounts, review the Supplement Facts label on each supplement to see how much elemental (ionized) calcium there is in each serving.
Constipation, nausea, extreme tiredness and frequent urination may all be symptoms of overconsuming calcium in food or supplements, along with other possible interactions. Dolutegravir (Dovato, Tivicay) and levothyroxine (Synthroid, Levoxyl) could potentially interact negatively as well. Speak to your healthcare provider regarding how much calcium you require and the best ways to get it.
