Supplements are any substances taken as an addition to food to add vitamins, minerals, herbal and botanical essences, amino acids or any other type of nutrient to our daily diets. They include vitamins, minerals, herbal essences and amino acids.
Although supplements aren’t regulated as drugs, the Food and Drug Administration monitors their market and can take legal action against companies making illegal claims. According to Roshan, it is always wise to consult a health care professional prior to beginning taking new supplements.
Multivitamins
Many individuals take multivitamins, particularly those with certain medical conditions or prescription medications that impede absorption of certain vitamins. But the supposed benefits of taking multivitamins for otherwise healthy adults have not been supported by evidence, according to a 2021 review conducted by the U.S. Preventive Services Task Force.
Too much vitamin A or C is potentially dangerous; thus, eating a well-rounded diet is the ideal way to meet your nutritional requirements. If taking multivitamins, search for one which provides at least the Recommended Daily Amount (RDA) or Adequate Intakes (AI).
Vitamin C
Vitamin C (ascorbic acid) is the main water-soluble antioxidant present in plasma and tissues, providing crucial protection from free radical damage caused by metabolism or environmental agents such as tobacco smoke or radiation exposure. Furthermore, vitamin C contributes to recycling other antioxidants like vitamin E.
A meta-analysis of 29 randomized controlled trials showed that vitamin C supplementation during gestation did not reduce the risk of preeclampsia or other adverse outcomes (7 trials) (10). High doses of supplemental vitamin C can cause diarrhea and stomach upset; high dosage may also interfere with interpretation of certain laboratory tests such as urine analysis or stool guaiac test for hidden blood.
Vitamin D
Vitamin D comes in two forms, D2 (ergocalciferol) and D3 (cholecalciferol). Most people can obtain sufficient amounts of this fat-soluble vitamin through foods like meat, fish, milk, egg yolks and fortified foods; though sunlight exposure also provides us with vitamin D production naturally; although those who spend limited time outdoors or who have darker skin may struggle more to produce natural sources of D.
Clinical trials have not demonstrated a benefit from supplementing vitamin D to decrease cancer incidence or mortality rates; however, several trials such as VITAL have reported higher serum 25(OH)D levels are linked with lower cancer mortality rates; further research should confirm these findings.
Omega-3 fatty acids
EPA and DHA can be found primarily in fish, shellfish, and fish oil supplements; another omega-3 form called alpha-linolenic acid (ALA) can also be found in certain plant foods like flaxseed, chia seeds, and walnuts.
LC omega-3s play an essential role in brain and retinal development, and may help lower the risk of age-related macular degeneration (AMD) by decreasing vascular inflammation, decreasing neovascularization, and increasing cell survival. [3]
ALA and EPA did not significantly reduce vascular events among people with diabetes when compared with placebo in a 2018 clinical trial, although further confirmation may be necessary. A recent cohort study suggested that higher intake and blood levels of EPA and DHA are linked to reduced colorectal cancer risks.
Calcium
Calcium is an essential mineral necessary for bone health. Furthermore, calcium plays an essential role in many other metabolic functions, including muscle contraction and blood clotting.
Observational studies have linked higher calcium intake with reduced colon cancer risks; however, a recent randomized controlled trial from the Women’s Health Initiative failed to find that 500 mg elemental calcium/day with 200 IU vitamin D or placebo resulted in lower rates of colorectal adenomas after seven years.
Choose calcium supplements in either carbonate or citrate form; carbonate forms must be broken down by stomach acid to be effectively absorbed, while citrate varieties can be taken without food as needed.
Magnesium
Magnesium is an electrolyte and mineral necessary for over 300 metabolic processes in your body, including nerve and muscle function regulation, blood sugar control, bone health maintenance, food conversion to energy sources and reduction of inflammation.
Studies indicate that magnesium could improve insulin sensitivity in those living with type 2 diabetes and reduce leg cramps during pregnancy while possibly helping avoid preterm labor.
Research needs to be completed on these uses of magnesium supplements, and taking too much could cause diarrhea or interfere with certain medications. Before beginning to take one, speak to your physician first; select one with excellent absorption properties such as magnesium malate or lactate and avoid ones containing added sugars and artificial sweeteners.
