Dietary supplements refers to any vitamin, mineral, herb or other ingestible preparation – such as teas, bars and powders – taken by mouth that falls outside conventional food and drug regulations.
While eating healthily should provide most of your essential nutrients, some individuals may require supplements. Before beginning any new dietary regimens or taking new dietary supplements, consult with a physician first.
Vitamins
Vitamins are organic substances necessary for cell function, growth and development. They are present in small amounts in many natural foods and a deficiency can pose health concerns.
Fat-soluble vitamins (A, D, E and K) are stored by the liver and fat tissue and can remain for days or even months; while water-soluble ones (B complex and C) are quickly used up and flushed out of our systems.
Nutritional supplements such as vitamins, minerals, herbs and botanicals can be combined into dietary supplements for use as nutritional aids. The form these dietary supplements take may range from pills, capsules, gels, powders or drinks to energy bars; although not considered medicines due to not treating, diagnosing or curing diseases, they do require regulation similar to over the counter and prescription medicines; pregnant women in particular require certain folic acid-containing dietary supplements in order to avoid birth defects.
Minerals
Minerals are inorganic solid chemical compounds found naturally, with specific composition and crystal structures. Minerals do not contain carbon and do not originate from organic processes or living organisms; examples include quartz, gold, feldspar mica diamond and coal.
Minerals differ from non-mineral substances by having a distinct crystal structure with an ordered arrangement of their atoms, giving them many physical characteristics such as cleavage, luster and crystal form. Furthermore, minerals have unique electrical characteristics like magnetism and fluorescence which help identify them more readily.
Minerals have many industrial uses. Hematite can be found in pigments and iron ore; talc can be found in paper, ceramics and pharmaceuticals; while gypsum is commonly found in construction materials and deicing applications. Our bodies also produce some minerals like hydroxylapatite (calcium phosphate) and calculi (calculus), with over 200 officially recognized mineral species forming part of human biology; some essential dietary minerals include potassium, chlorine, sodium, calcium phosphorus magnesium zinc copper iron and iodine.
Herbs
Cooking herbs refers to leafy green plants (such as basil and thyme), while spices typically refers to dry versions derived from other parts of a plant such as bark (cinnamon), berries (black pepper), seeds (cumin), or roots (ginger). Some people also use herbal products medicinally.
Herbs and botanicals may not be subject to as rigorous regulations as pharmaceutical drugs; however, any significant side effects should still be discussed with your healthcare provider before trying herbal supplements or botanicals.
Herbs add flavor and color without adding fat, salt or sugars. Used widely in teas and beauty/health products, herbs can also be found planted in theme gardens such as scent, herb or apothecary gardens as well as regular flower or vegetable beds. Insects rely heavily on nectar sources from herbs for pollen production which in turn attract butterflies to your garden.
Other Ingredients
Many products advertised as remedies for diseases like cancer and diabetes contain ingredients that could actually exacerbate them, violating United States regulations for dietary supplements that make false treatment or curing claims. It’s crucial to check labels to make sure these claims don’t make false promises; both Medline Plus and the FDA’s Office of Dietary Supplements offer accurate health information about supplements.
Dietary supplement labels must clearly state its primary claimed ingredients as well as mandatory nutrients such as Vitamin C (ascorbic acid), thiamin, riboflavin, niacin, folate and folic acid as well as calcium and iron content; in addition to voluntary nutrients like calories and total fat content which can be calculated from product label information.
Fillers, sweeteners or preservatives must also be listed on dietary supplement labels; to make this easier for manufacturers and consumers alike. The FDA recently launched their Public Ingredient Directory which consolidates this information in one convenient place for easy reference.
