by Dietary Supplements: Introduction
Dietary supplements refer to products intended to supplement the diet. They can be vitamins, minerals, herbs or other botanicals, amino acids, various metabolite supplements or combinations. Dietary supplements come in the form of tablets, capsules, softgels, powders, gels, liquids or bars. Supplements are not intended to treat, diagnose, prevent or cure diseases.
Popularity of Supplements
The use of dietary supplements has been increasing over the years for various health and wellness benefits. According to a recent survey, more than half of American adults regularly take one or more dietary supplements. The top reasons given for taking supplements are to promote general health and well-being, fill nutrient gaps in the diet, boost energy levels and immunity, support joint and bone health and address specific health conditions.
Common Types of Supplements
Here are some of the most commonly used types of dietary supplements:
Multivitamin-Multivitamin supplements provide a broad range of essential vitamins and minerals in balanced proportions. They are taken to ensure intake of essential micronutrients which may be lacking in the regular diet.
Vitamin D- With more time indoors and sun protection measures, vitamin D deficiency is common. Vitamin D supplements are recommended for bone and immune health.
Calcium-Calcium is essential for building and maintaining strong bones and teeth. Women are at higher risk of calcium deficiency. Supplementation aids in preventing osteoporosis.
Omega-3 fatty acids- Omega-3 fatty acids EPA and DHA have benefits for heart and brain health. Fish oil supplements provide these healthy fats for those who do not consume fatty fish regularly.
Probiotics- Probiotic supplements containing beneficial bacteria like Lactobacillus and Bifidobacterium support gut and overall health and strengthen immunity. They help restore balance to the gut microbiome.
Vitamin C- Vitamin C plays many vital roles and supplementation boosts antioxidant protection against oxidative damage. It also aids collagen production for healthy skin, teeth and blood vessels.
Herbal Supplements
Many herbal supplements are used traditionally and have gained scientific validation for their health benefits. Here are some of the popular herbal supplements:
Ginseng- Used in Asia for centuries, ginseng root provides adaptogenic effects to combat daily stress. It may boost energy levels, cognitive function and sex drive.
Turmeric- This golden spice has powerful anti-inflammatory and antioxidant properties due to its active compound curcumin. Turmeric supplements aid arthritis, heart and brain health.
Ginkgo biloba- Ginkgo biloba extract from the tree leaves improves blood flow to the brain and extremities. It is known to enhance memory and treat symptoms of dementia.
Milk thistle- Milk thistle extract and its active compound silymarin protect the liver from toxins, oxidative stress, and promote liver regeneration. It treats liver diseases like fatty liver and hepatitis.
Garlic- Garlic has potent antibacterial, antifungal, antiviral action and lowers risk of heart disease and cancer. It aids blood pressure and cholesterol levels when taken regularly.
Safety Considerations
While dietary supplements are generally safe when taken as directed on the label, there are a few aspects to keep in mind:
– Supplements may interact adversely with certain medications like blood thinners through herb-drug interactions. Consult a doctor about taking any new supplement.
– Some multivitamins that exceed the daily value can put the kidneys at risk in those with pre-existing conditions like kidney disease. Stick to the recommended doses.
– Kids and teens have separate daily value requirements which most supplements are not formulated for. Consult a pediatrician before supplementing children.
– Purity, quality and labeling accuracy of supplements may vary between brands. Choose reputable brands that follow Good Manufacturing Practices.
– Vitamin A, D, E and B6 taken in excess for prolonged periods can be toxic in high amounts. Monitor intake from supplements and diet together.
– Natural does not always equal safe- Herbal supplements like St. John’s Wort affect certain drugs and should be taken with care.
The Bottom-Line
When taken judiciously under medical guidance, dietary supplements offer several health benefits to meet nutritional gaps. They must be viewed as supplementary rather than replacement for diet. Remember-supplements are meant to supplement, and food is the best source of all nutrients. moderation and balance is key for the optimal use of supplements.
*Note:
1. Source: Coherent Market Insights, Public sources, Desk research
2. We have leveraged AI tools to mine information and compile it
