Supplements may provide nutrients not found in your diet, such as calcium and vitamin D for bone health, folic acid during pregnancy and protein for older adults. But they should never replace eating a varied and balanced diet.
Dietary supplements are a broad category of products including vitamins, minerals, herbs and amino acids. They may come in the form of tablets, capsules, soft gels powders or liquids.
Calcium
Calcium is widely recognized for its role in bone health; however, it also contributes to cardiovascular wellness by helping regulate blood clotting and how blood vessels open and close.
Most adults should get enough calcium from their diet. Milk and dairy products such as yogurt and cheese are excellent sources, while leafy green vegetables such as kale and broccoli also contain some calcium. Other sources may include canned sardines with edible bones as well as fortified juices, cereals, breads and soy beverages.
Calcium supplements vary significantly in how well they’re absorbed by the body; typically, over-the-counter antacids (such as Tums and Rolaids ) contain calcium forms which are more readily assimilated than others.
Iron
Iron is an essential mineral for maintaining healthy blood, and iron-deficiency anemia, the most prevalent nutritional deficiency, is one of the leading causes of fatigue in children, pregnant or menstruating women, and those on kidney dialysis. Children, pregnant and menstruating women as well as individuals undergoing kidney dialysis treatment are particularly vulnerable.
An excess intake of iron supplements may be dangerous. An intake exceeding 45 mg per day may result in serious gastrointestinal distress such as nausea and constipation.
Iron can be obtained through food sources, including meats, poultry, fish, eggs, legumes, nuts and seeds. Breads, breakfast cereals and other fortified products also contain iron; for those unable to meet their iron needs through diet alone alone, some doctors prescribe supplements. [2]
Vitamin D
Vitamin D is essential to the health of our bones. A fat-soluble vitamin, it dissolves in fatty tissue. People typically obtain most of their vitamin D through diet – dairy products and sunlight are excellent sources. Furthermore, many orange juice brands, milk suppliers and cereal makers now include fortified products with this essential nutrient in their products.
Studies indicate that higher blood levels of vitamin D could help protect older adults against infections and reduce falls, while also lowering their risk of falls. One randomized controlled trial indicated that supplementing with vitamin D reduced the likelihood of upper respiratory infection by 76%; further research needs to be conducted in this area. For people living with diabetes, taking more vitamin D might improve blood glucose control and possibly bring down hemoglobin A1c; however this remains uncertain at present.
Folic Acid
Folic acid is a B vitamin that assists the body in producing healthy cells, making it especially crucial during pregnancy as evidence suggests it can prevent neural tube defects (NTDs). Therefore, getting enough folic acid prior and during gestation is imperative – sources include green leafy vegetables, beans, peas, nuts and some fruits for ample supply as well as available as dietary supplements.
Folic acid doesn’t seem to reduce cancer risks or improve physical performance in older adults with weak and brittle bones (osteoporosis). Folic acid can be found naturally in whole grains, liver, vegetables like spinach and kale as well as fruits like orange juice and tomatoes; additionally it is added to breads, flour pasta cereals. Also available as single ingredient supplement or multivitamins.
Protein
Protein is an essential macronutrient that supports muscle development, weight management and overall health. Protein also aids immunity by producing antibodies to combat infections. Protein provides essential B vitamins (niacin, thiamin, riboflavin and B6) as well as fiber and iron for better body functioning; some foods containing proteins include meats, poultry, fish, beans, peas lentils and eggs.
Protein-rich foods contain essential minerals like calcium, iron and zinc – three important building blocks for good nutrition. People often turn to protein powders as an easy way to obtain additional proteins needed to reach their nutritional goals – typically animal proteins like casein and whey or plant proteins from soybeans, chia seeds or alfalfa are among those typically included in powdered protein products; some even include thickeners, non-caloric sweeteners or added sugars!
