The Benefits of Taking Supplements and When You Might Need Them
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In today’s fast-paced, technologically advanced world, making time for a healthy, balanced diet can be challenging. Some people struggle to get enough of certain vitamins and minerals from their daily diet.
Supplements can help some people, but they are not automatically safe or necessary.
Used wisely, supplements can fill specific nutrient gaps. Below, we explain what they can and can’t do, and when they may be worth considering.
What Are Supplements?
Dietary supplements are products such as vitamins, minerals, herbs, probiotics, and amino acids. They come as pills, capsules, powders, and drinks, and are often used to help people reach recommended nutrient intakes.
They can also be helpful to people who have specific health conditions that vitamins or minerals can improve. There are many different types of supplements. Many are safe at the recommended dose, but supplements do not have to go through the testing that drugs do.
The FDA does not approve supplements before they are sold. Makers are responsible for their safety and labeling, and the FDA can act only after a product is on the market.
Some supplements interact with medicines. For example, vitamin K can affect blood thinners such as warfarin, so tell your doctor about everything you take.
Some people also explore IV Therapy in Flagstaff or in other locations, often for hydration. There is little evidence that IV vitamin drips boost energy in healthy people, and any IV carries some risk, so talk to your doctor first.
Improve Your Diet
Supplements can improve your overall nutrient intake, but they are not meant to replace a healthy, balanced diet. Supplements are a good way to improve your diet by filling in the nutritional gaps that may otherwise be difficult to achieve with a diet.
When it comes to improving your diet, the most useful of these supplements are those that fill a real gap. Common examples are vitamin D, folic acid for people who may become pregnant, vitamin B12 for vegans and many older adults, and iron or calcium when diet falls short.
More is not better. Do not take a bigger dose than the label recommends, since high doses of nutrients such as vitamin A, vitamin D, iron, and zinc can be harmful.
Speak with your doctor, pharmacist, or a registered dietitian to find out what you actually need. A blood test can show whether you are low in a nutrient such as vitamin D or iron.
Weight Loss: What the Evidence Shows
There is little evidence that vitamin or mineral supplements help people lose weight. Low vitamin D levels are linked with obesity, but taking vitamin D has not been shown to cause weight loss.
Iron is a mineral that helps carry oxygen in the blood. Correcting an iron deficiency can ease tiredness, but iron pills will not burn fat, and too much iron is harmful. Only take iron if a doctor confirms you need it.
Combat Illness And Disease
Certain vitamins and minerals can help protect you against illness and disease. Vitamin A, for example, helps keep your immune system healthy. Zinc is also needed for immune function, but zinc supplements have not been shown to prevent cancer, and too much zinc can cause problems.
Vitamin C is necessary for your immune system to function properly. For most people, though, taking extra vitamin C does not prevent colds.
These nutrients help most when they correct a shortfall. Supplements do not cure or prevent disease on their own.
It’s difficult to know which supplements, if any, you need. For this reason, it’s best to speak with your doctor or a registered dietitian, especially if you take medicines, are pregnant, or have a health condition.
Sources
- Dietary Supplements, MedlinePlus
- Dietary Supplements, U.S. Food and Drug Administration
