Wellness supplements may be useful, but should only be used alongside an overall healthy lifestyle and diet. The most potency vitamins and minerals can be found in dairy, dark leafy greens, nuts and seeds as they contain all these important vitamins.
The FDA regulates supplements as foods and not drugs, yet marketers may use “structure/function” claims such as “build strong bones” without incurring FDA regulation for disease claims.
Calcium
Calcium strengthens bones to give your body a solid framework. It also helps the blood clot when injured. For young people seeking strong bones and older adults wanting to minimize bone loss and minimize fractures, having enough calcium in your diet is key for both.
There are many foods rich in calcium, such as dairy products (milk and yogurt), leafy green vegetables such as kale and broccoli, canned sardines and salmon as well as fortified breakfast cereals. Check the supplement Facts label to determine how much calcium each food contains; compare that figure to its daily value (DV).
Calcium carbonate and citrate supplements are two of the most popular choices when it comes to calcium supplements. Calcium carbonate requires stomach acid for absorption; citrate does not. When selecting your calcium supplement be sure it has been verified by United States Pharmacopeia as being both high quality and safe for consumption.
Iron
Iron is an essential mineral and plays an integral part in hemoglobin, the protein in red blood cells responsible for transporting oxygen throughout the body, muscle metabolism and hormone synthesis [1,2]. Too little iron intake – particularly among infants, toddlers, children premenopausal women or those experiencing heavy menstrual bleeding can result in deficiency of iron [1-2]. [1-2]
Many multivitamin/mineral supplements and dietary products contain iron in various forms – ferrous sulfate, ferrous gluconate or ferric citrate are popular forms. Iron absorption can be enhanced when taken alongside foods rich in vitamin C such as strawberries, citrus fruits, tomatoes and bell peppers.
Substantial doses of oral supplement iron may lead to digestive side effects, including constipation, nausea, abdominal pain and diarrhea; accidental overdoses account for many deaths among young children; therefore all products containing more than 30 mg elemental iron must be sold with clear warning labels on them for single-dose packaging and strict warning requirements.
Herbal and botanical supplements
Herbal products, also referred to as botanicals or phytomedicines, are plant-based supplements used to treat diseases or promote overall wellness. Many over-the-counter and prescription medicines contain ingredients derived from plants; however, unlike drugs and other dietary supplements sold as supplements by retailers, herbal ingredients don’t need to be approved by the FDA before becoming part of an herbal formula or sold as a dietary supplement product.
Herbs do not adhere to a standardized process, so the amount of active ingredient present in each pill or capsule varies widely due to varying methods used by manufacturers for extracting or drying out herbs; these processes may affect product quality significantly.
Because of this, it’s crucial that high-quality herbal supplements come from reliable sources. Furthermore, before starting any new herb regimen or medication it may interact poorly with certain drugs; to be on the safe side a comprehensive study conducted on people such as Memorial Sloan Kettering Cancer Center is required in order to gain a better understanding of both potential benefits and risks related to herbal supplements.
Vitamins and minerals
Vitamins and minerals play a crucial role in maintaining life and bodily processes. They’re micronutrients essential to life; essential in small amounts for supporting life-essential chemical reactions in metabolism, cell function, nerve function, DNA production, blood clotting and oxygen transport.
Most vitamins and minerals occur naturally in food; however, many are added to enriched products (for instance flour with added vitamin A or iodized salt) and supplements are readily available.
Studies have demonstrated that certain vitamins and minerals may help alleviate physical fatigue. For instance, high doses of thiamine have been proven to boost its levels in circulation and consequently lessen post-exercise fatigue.
Most experts agree that eating healthily is the ideal way to obtain vitamins and minerals, with supplements providing temporary boosts if needed. Supplements should only be used alongside an overall healthy eating pattern that limits processed, fried and sugary food items.
