What are dietary supplements?
Dietary supplements are products designed to complement or substitute your daily dietary intake of essential nutrients such as vitamins or minerals. The essential nutrients a person needs to maintain a healthy body while minimizing diseases might not be found in sufficient quantities in foods. Some supplements are healthy approaches to supporting your body’s needs but can cause adverse health effects if used excessively.
Forms and types of dietary supplements:
Dietary supplements comprise vitamins, minerals, probiotics, amino acids, herbs, botanicals, and a variety of other vital components that our bodies need to survive. They contain popular nutrients such as vitamin D, vitamin C, omega-3, iron, zinc, calcium, folic acid and multivitamins, which we need if we do not acquire them through our diets. These supplements are available in the form of capsules, tablets, gummies, powders, energy bars and even syrups.
Usage of dietary supplements:
Vitamin D supplements help to maintain strong bones and muscles. It also helps the body to absorb calcium. If the person does not get enough sunlight and follows a diet high in eggs, liver, yoghurt, tofu, and fish, he is likely vitamin D deficient.
Vitamin C supplements are used to support the body’s healing and immunological systems. It is required for the production of collagen as well as the formation of cartilage, blood vessels, and muscles. Apart from supplements, vitamin C is easily obtained through citrus fruits and food.
Omega-3 supplements are used to help build a strong and healthy body. They serve to maintain your heart health and other bodily functions. Supplements might be an effective and safe choice if the person finds it hard to obtain through food. Omega-3 is easily obtained through eggs, salmon, seafood, walnuts, avocados, oils, and so on.
Iron supplements are widely available on the market and are taken to treat and prevent anaemia when the iron in your diet is insufficient. Iron is a mineral found in foods such as beans, dry beans, almonds, lentils, legumes, and many more.
Zinc supplements are required to maintain a healthy immune system. It protects against many additional health risks and is an essential nutrient for cell growth and tissue healing. Zinc is found in foods such as meat, seafood, fish, and eggs. A zinc-deficient person may take zinc supplements under the guidance of a doctor.
Calcium supplements are used to strengthen bones and teeth. It allows muscles to move and nerves to transmit messages to the brain and other parts of the body. These supplements are easily accessible in the market and are the safest option when used alongside medical advice. Calcium deficiency can result in a variety of health problems, thus it is necessary to meet the body’s requirements and ensure its proper function. Calcium-rich foods include dairy and dairy products, as well as green leafy vegetables.
Multivitamins are used to fill the nutritional gaps in the human body. They are utilized to sustain bodily functions and are consumed if food alone is insufficient. They are widely available and also recommended for hair, nail, and skin growth, as well as for glowing skin. Healthcare professionals suggested taking multivitamins every day after breakfast.
There are several other supplements on the market for a range of purposes such as weight loss, mood enhancement, depression and anxiety relief, and so on.
Pros of Dietary Supplements:
Dietary supplements have various benefits and are safe when used as prescribed by a doctor.
Some benefits or pros of dietary supplements could be:
Nutritional needs:
Dietary supplements can be beneficial to people with dietary limitations as their health issues limit their ability to consume enough nutrients from food. Essential nutrients are required for overall well-being. If you do not consume enough fruits and vegetables, you could be deficient in key nutrients, thus supplementation is an effective choice.
Energy levels:
Supplements might be a great approach to boost energy levels. If you fail to get enough essential nutrients or are deficient, you will feel lethargic, fatigued, and lazy all day. When you get adequate nutrients from your diet and supplements, you feel more active and energized. In addition, some supplements, such as caffeine-containing products, might work as energy boosters.
Brain functions:
Many supplements, such as omega-3 fatty acids, may boost cognitive abilities. It is helpful, particularly for those who have dementia or Alzheimer’s disease.
Inflammation:
Chronic inflammation in the body can be harmful to your health and produce several health complications. Turmeric serves as one of the dietary supplements which may help lower bodily inflammation.
Immunity:
There are many nutritional supplements on the market that act as immune boosters, such as zinc or vitamin C. These supplements improve immune function but are ineffective for severe health problems.
Support health:
Some supplements are beneficial for overall health, such as vitamin D supplements and calcium, helping to promote bone health, and omega-3 supplements, which support your heart functions and keep you healthy.
Athletic performance:
Supplements are used to improve athletic performance. They help in healing, muscle growth, and bone strengthening.
Disease prevention:
Some supplements are prescribed by medical practitioners that may help prevent certain diseases and address other specific medical conditions, such as iron supplements for anaemia and vitamin D for body or muscle pain.
Convenience:
It is challenging to fulfil your body’s needs alone through food. Dietary supplements serve a significant purpose and are the most convenient way to get the essential nutrients your body lacks.
Shelf life:
Fresh food has no shelf life and is perishable in nature, which means it deteriorates with time. Supplements, on the other hand, are the most beneficial and also have a longer shelf life, providing a constant source of nutrition. However, this does not suggest that you shouldn’t eat your meals because there is nothing more beneficial than fresh and natural food.
Cons of Dietary Supplements:
There are always two sides to every coin; if there are benefits to dietary supplements, there are also some disadvantages that can’t be ignored and should be recognized.
Some of the negative effects or cons of dietary supplements could be:
Natural food:
There is no substitute for natural food. What fresh and natural food can deliver, no supplement can match. So, always prioritise natural over synthetic, since it can give everything your body needs and strive to fill nutritional gaps with healthy dietary selections.
Drug combinations:
Combining certain supplements with other drugs can be unsafe for your health, may not provide the benefits you need and be ineffective. Avoid self-medicate; always ask for the advice of a professional.
Toxicity:
Supplement overdose can also be harmful and cause toxicity in the body. It has been suggested that supplement dosage be determined by a specialist so that you only gain potential benefits instead of health risks. For example, in the case of zinc, it results in vomiting, nausea, and particular allergic reactions. At the same time, excessive intake of vitamin A might harm the liver or result in headaches.
Lack of regulation:
Dietary supplements may not be effectively regulated by the FDA, as other prescription drugs. Supplements are also currently produced by every local company. It can result in differences in quality, safety, and pureness, which won’t provide an effective solution.
Inappropriate option:
If you eat balanced and healthful meals, you may not need supplements in your diet. Consult with a medical professional to get the right guidance.
Waste of money:
It is just a waste of money if you are not deficient in any specific nutrient and the human body does not absorb as much as it requires. Consult your doctor and get a few laboratory tests to determine the nutrient deficiency.
Expense:
High-quality dietary supplements can be costly, and some people consider themselves unable to afford them over time. It will be hard to deal with that expense for a long period if you take various supplements.
Weight loss supplements:
Most weight reduction medications in the market have many adverse impacts on the body as they increase the metabolic rate, which can induce palpitations. Some fat-absorbing inhibiting supplements can also prevent the absorption of essential healthy fats, leading to severe diarrhoea.
Medical treatments:
Dietary supplements may interfere with medical treatments; for example, in the case of cancer patients, they can cause severe skin irritation during radiation treatment. Some supplements may raise the risk of adverse effects in those who undergo surgery because they interact with other medications, causing bleeding and infections.
Misleading advertisement:
Some dietary supplements fail to deliver the essential nutrients and active ingredients that we intended for our bodies to use, however, this is because of the product’s false advertising. As a result, it is always advised to seek the advice of a specialist to determine the best alternative for you and to carefully examine the ingredients before purchasing.
These are some of the pros as well as cons of dietary supplements that you should consider before considering them. It is essential that you always consult with your healthcare professional or a Dietitian to receive the best advice and guidance based on your particular requirements.