While certain studies may promote vitamins and minerals as potential cures for specific conditions, more rigorous randomized controlled trials have not produced similar outcomes. It’s always wise to consult a registered dietitian or doctor before beginning supplement use.
Keep an eye out for third-party testing seals like those offered by NSF International, US Pharmacopeia and Consumer Lab; these indicate that products meet specific manufacturing standards.
Vitamins
Vitamins are compounds found both naturally in food and as supplements like multivitamins and prenatal vitamins that assist your body with performing essential functions. Some vitamins are fat-soluble, meaning your liver stores any excess in body fat; examples include vitamins A, D, and E; while water-soluble forms allow your body to excrete any surplus through urine excretion.
The FDA does not conduct premarket reviews of dietary supplements to evaluate their safety and efficacy; however, we monitor them for any adverse effects that may develop after they reach store shelves. If necessary, we also work with manufacturers to bring an unsafe product back into compliance if its claims don’t live up to reality.
Contact your doctor before taking a dietary supplement to assess if it’s suitable for you, as some products can interact with medications or cause side effects. Be sure to inform healthcare providers if pregnant/breastfeeding mothers take nutritional supplements, particularly during gestation or lactation.
Minerals
Minerals are naturally occurring inorganic substances with an ordered structure and specific chemical makeup, found within rocks. Minerals differ from other inorganic solids with their crystallinity, cleavage (how they break), and symmetry; macrominerals and trace minerals can both be found among their ranks; as our bodies cannot produce vitamins or minerals themselves we must obtain them through diet.
Minerals provide numerous health benefits, from bone health and heart function to muscle contraction and nerve impulse conduction. Additionally, minerals are vital in energy metabolism, DNA synthesis and neurotransmitter production – as well as fatigue reduction for healthy individuals. Magnesium, calcium, zinc and selenium have all been shown to significantly lessen fatigue while iron, chromium and potassium can support muscle health particularly among older adults where sarcopenia may be prevalent.
Vitamins and minerals, commonly referred to as micronutrients, are required by our bodies in small amounts for proper functioning. A balanced mix of water-soluble and fat-soluble vitamins can be found in many food sources.
Herbs
Herbs not only add flavor and zest to food, but they can also provide many health benefits. A few sprigs of basil in your tomato salad or cinnamon in your breakfast oatmeal could do wonders for your body.
Some herbs possess anti-inflammatory properties that can soothe a sore throat. Mullein is rich in carbohydrates, proteins, fats, oils, tannins, and flavonoids which have been shown to relieve ear infections, calm bursitis (fluid-filled sacs in joints of shoulder, elbow and hip), repel insects and kill bacteria while Licorice root, an adaptogen herb designed to reduce stress anxiety fatigue as well as reduce blood sugar and decrease nausea symptoms.
Herbal supplements don’t face the same rigorous clinical trials and manufacturing standards as prescription and traditional OTC drugs, so you should speak to your physician before taking them. Furthermore, some herbs may interfere with medications or cause side effects; the FDA monitors this market closely and can take legal action against companies making false or misleading claims for their products.
Nutraceuticals
Nutraceuticals, or food-derived products with both nutritional and pharmaceutical benefits, are fast-moving health goods (FMHGs). Nutraceuticals can supplement a healthy diet as well as treat, manage or prevent certain illnesses and diseases.
Nutraceuticals such as dietary fibers, prebiotics and probiotics act as antioxidants to guard against free radical damage from oxidative stress. Furthermore, certain of these supplements have also been known to promote cognitive health and protect against neurodegenerative conditions like Alzheimer’s.
Nutraceuticals may also help improve energy levels and athletic performance, including herbal supplements like ashwagandha and caffeine as well as amino acid products like creatine. Other products aim at improving gut health through probiotics or prebiotics or increasing immune system functionality such as vitamin C. While most nutraceuticals don’t require a prescription from a doctor, it is always advisable to speak to one beforehand just to be safe that any product won’t interact negatively with any medications you might currently be taking.
