Dietary supplements are not for everyone but for older adults and others who would benefit from certain supplements.
However, for some people, supplements are a useful way to get the nutrients they're lacking. But before you go to buy these supplements, know the facts about what they will and won't do for you.
Supplements vs. Whole Foods
Supplements are not intended as a substitute for food; Because they cannot provide all the nutrients and benefits that are found in whole foods such as fruits and vegetables. So, depending on your condition and eating habits, supplements may not be worth the cost.
Whole foods provide three main benefits that supplements do not:
Better nutrition. Whole foods are complex, not monomeric, meaning that they contain the various micronutrients your body needs. For example, oranges contain vitamin C along with some beta-carotene, calcium, and other nutrients. Most likely, these ingredients work together to provide its beneficial effect.
Essential dietary fibre. Dietary fiber is found in whole foods, such as whole grains, fruits, vegetables and legumes. Most foods high in fiber also contain other essential nutrients. As part of a healthy diet, fiber helps prevent certain types of diabetes and heart disease, and may also be helpful in managing constipation.
Protective materials. Whole foods contain other substances necessary for good health. For example, fruits and vegetables contain naturally occurring substances called phytochemicals that may help prevent cancer, heart disease, diabetes and high blood pressure. There are also many foods that are a source of antioxidants; They are substances that slow down the natural process that leads to cell and tissue damage, called oxidation.
Who needs supplements?
If you're generally healthy and eat a wide variety of foods including fruits, vegetables, whole grains, legumes, low-fat dairy, lean meats and fish, you probably don't need supplements.
However, the Dietary Guidelines recommend supplements or foods rich in vitamins when:
Pregnant women should get 400 micrograms a day of folic acid, whether it comes from vitamin-rich foods or supplements, in addition to eating foods that contain folate naturally.
Pregnant women who should take a prenatal vitamin that contains iron, or a separate iron supplement.
Adults age 50 who should eat foods rich in vitamin B12 such as fortified cereals, or take a multivitamin containing B12, or a separate B12 supplement.
Adults age 65 who do not live in assisted living facilities or nursing homes who should get 800 IU of vitamin D daily to reduce the risk of falls.
That said, supplements may be right for you if:
You are not eating well or consuming less than 1,600 calories per day.
I was a vegetarian and ate a limited variety of food.
You don't eat fish two to three times a week. If you have difficulty eating that much fish, some experts recommend adding a fish oil supplement to your daily diet.
You are a woman who has heavy bleeding during your menstrual cycle.
You have a medical condition that affects how well your body absorbs or uses nutrients, such as chronic diarrhea, a food allergy, a food intolerance, or a disease of the liver, gallbladder, intestine or pancreas.
I underwent gastrointestinal surgery and was unable to digest and absorb nutrients properly.
Talk to your doctor or dietitian about which supplements are right for you and at what doses you can take. And be sure to inquire about potential side effects and interactions with any medications you're taking.
Choosing and Using Supplements
If you decide to take a vitamin or mineral supplement, pay attention to these factors:
Check the label. Read labels carefully. The product label states what the active ingredient or ingredients are, the nutrients included, the serving size (eg capsule, package or teaspoonful), and the amount of nutrients in each serving.
Avoid large doses. In general, choose a multivitamin or mineral supplement that provides 100% of the DV of all vitamins and minerals rather than those that provide 500% of the DV for one vitamin and only 20% of the DV of another vitamin, for example.
Check the expiration date. Supplements can lose their effectiveness over time, especially in hot and humid climates. If the supplement does not have an expiration date, do not buy it. If you have supplements that have expired, get rid of them.
Watch your food. Vitamins and minerals are added to an increasing number of foods, including breakfast cereals and drinks. On top of that, if you take nutritional supplements, you may be getting certain nutrients without knowing it. Eating more than you need can be dangerous for you and can increase your risk of side effects. For example, taking too much iron can cause nausea and vomiting and possibly damage the liver and other organs.
See the latest safety warnings for dietary supplements
The U.S. Food and Drug Administration maintains a list of dietary supplements that are subject to regulatory review or have been known to cause adverse effects. If you are taking any dietary supplement, it is best to check for updates on the FDA website periodically.
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