A large part of people nowadays take dietary supplements. Regardless of whether we are talking about adults or children, every person needs a certain amount of vitamins and minerals to be healthy and for their body to develop properly.
And while a large part of these elements can be found in the food we eat every day, the amount we take in is not always enough to meet the daily values our body needs. And this is when we turn to dietary supplements for help.
But do you know everything about the supplements that everyone uses?
In addition to vitamins, dietary supplements may contain minerals, herbs, amino acids, enzymes and many other ingredients. Dietary supplements come in various forms, including tablets, capsules, gummies and powders, as well as drinks and energy bars. The most popular dietary supplements include:
- vitamins D and B12;
- minerals such as calcium and iron;
- herbs such as echinacea and garlic;
- products such as glucosamine, probiotics and fish oil.
Here is what else you should know about dietary supplements before you start taking them:
How to read the label?
Products sold as dietary supplements come with a label listing the active ingredients, the recommended daily dose, as well as other ingredients such as fillers, binders and flavorings. The manufacturer suggests the amount you should take, but you or your doctor are best placed to decide what is right for you.
Are they effective?
Some dietary supplements can help you get adequate amounts of essential nutrients if you are not managing to eat a healthy and varied diet. Some dietary supplements can improve overall health and help manage certain health conditions. For example:
- Calcium and vitamin D help keep bones strong and reduce the loss of bone density;
- Folic acid reduces the risk of certain birth defects;
- Omega-3 fatty acids from fish oil can help people with cardiovascular disease.
- A combination of vitamins C and E, zinc, copper, lutein and zeaxanthin may slow vision loss in people with age-related macular degeneration.
Are they safe?
Dietary supplements are designed to help the body and keep it healthy, but that does not mean they cannot be dangerous to it. Problems with taking dietary supplements most often occur if you significantly exceed the recommended daily dose. That is why it is important to be familiar with it and to be careful about the amount you take.
Another important thing to keep in mind is the fact that manufacturers can add vitamins, minerals and other supplements to the foods you eat, especially cereals and beverages. As a result, you may be getting more of these ingredients than you think, and that "more" may not be good for your body.
For example, too much vitamin A can cause headaches. Excess iron causes nausea and vomiting. So, be careful when taking dietary supplements, especially if you are pregnant or breastfeeding.
When choosing dietary supplements, choose ones with a proven, natural composition, without added synthetic vitamins and other elements.
Quality
Several independent organizations offer quality testing and allow products that pass these tests to display a quality assurance seal. This seal shows that the product has been manufactured correctly, contains the ingredients listed on the label, and does not contain harmful levels of contaminants.
When choosing dietary supplements, make sure they have certificates of quality from such organizations.
Keep in mind...
Pay attention to a few things before you start taking dietary supplements regularly:
- Consult your doctor before taking dietary supplements to treat health conditions;
- Get approval from your personal doctor before taking dietary supplements instead of or in combination with prescribed medications;
- If you are planning to undergo any type of surgical procedure, talk to your doctor about all the dietary supplements you are taking.
