When it comes to health and wellness, it's important to make sure you're getting the right nutrients. But do you really need to take supplements? The answer is not always clear-cut. In this article, we'll explore the most popular nutrient supplements, their potential benefits and risks, and when you should consider taking them. The most popular nutrient supplements are multivitamins, calcium, and vitamins B, C, and D. Calcium is essential for bone health, while vitamin D helps the body absorb calcium.
Vitamins C and E are powerful antioxidant molecules that can help protect cells from damage and maintain overall health. People with healthy levels of vitamin D may be less likely to develop certain conditions, but more research is needed. Your body produces vitamin D when you're in the sun, and it's also found in salmon, tuna, and fortified foods. If your levels are low, your doctor may recommend a supplement. However, several large studies have shown that taking multivitamins doesn't provide any real benefit.
Plus, taking too much of any supplement can be bad for you. Probiotics are also popular supplements. Also known as “good bacteria”, probiotics are found in fermented foods such as yogurt, kombucha, miso, and sauerkraut. They can help improve digestion, soothe skin irritation, lower cholesterol, support the immune system and more. But it's not yet clear if probiotics in supplement form can help treat conditions.
Most people don't need to take them every day. If you know your diet isn't as healthy as it should be, can a multivitamin help fill nutritional gaps? Not necessarily. Many studies have shown that multivitamins don't combat memory loss, heart disease or cancer. Plus, consuming too many nutrients in pill form can cause harm. Experts often recommend getting vitamins and minerals from food sources instead of supplements. Folic acid is one vitamin that you'll definitely want to make sure you have enough of if you're a woman planning to get pregnant.
Eating enough folic acid can help prevent birth defects in a baby's brain and spine. The Centers for Disease Control and Prevention (CDC) recommends taking 400 micrograms (mcg) a day in a supplement form, along with what you get from your diet. Fish such as salmon and sardines contain healthy fats called omega-3s that may reduce the risk of heart disease. If you don't eat fish regularly, there are fish oil supplements with omega-3s such as EPA and DHA available. There are also algae-based supplements available for vegans or vegetarians who don't eat fish.
However, more research is needed to determine if omega-3s in supplement form work differently than those found in fish. If you take a pill form of omega-3s, the Food and Drug Administration (FDA) recommends keeping the dose at less than 2 grams per day of combined EPA and DHA. Unless your doctor recommends it, you probably don't need a calcium supplement either. Some research has linked them to an increased risk of heart disease and prostate cancer, but that relationship isn't clear yet. You can strengthen your bones with exercises such as walking, playing tennis, dancing and lifting weights.
And fill your plate with calcium-rich foods such as yogurt, almonds, dark leafy vegetables (for vitamin K) and fish or foods fortified with vitamin D.Glucosamine and chondroitin are two types of supplements for arthritis that are among the most popular sold in the U. S. Research on whether they can alleviate arthritis pain or prevent arthritis is varied. Still, most experts say there's nothing wrong with trying them out if you think they might help. As with all supplements, it's best to check with your doctor first before taking anything new.
Vitamin B12 is an important nutrient that helps produce red blood cells and DNA and keeps your nervous system healthy. It's found in animal products such as fish, meat, eggs and milk so vegetarians and vegans may fall short on this nutrient as well as adults over 50 or people with digestive problems such as Crohn's disease. Vitamin B12 supplements are sold in pill or injection form. Vitamin B12 injections have become popular as a way to try to increase energy or lose weight but there's no evidence that they work. If you have a specific health problem that you think supplements could help with then talk to your doctor first.
Your doctor can check what's safe for you to take and tell you about possible side effects. Keep in mind that the FDA doesn't approve dietary supplements like they do prescription drugs so do your research before taking anything new. Most people don't need to take vitamin supplements every day and can get all the vitamins and minerals they need if they follow a healthy balanced diet. Krill oil may help heart health, brain health and inflammation so here are 11 of the best krill oil supplements available on the market today. Vitamin K2 is an incredibly important nutrient that can have significant health benefits so here's a detailed article on everything you need to know about it. Taking a fiber supplement is generally safe but consult your doctor first especially if you take medications such as aspirin or blood thinners like warfarin (Coumadin). GEM Vitamins is a relatively new supplement company that offers whole-food-based multivitamins in convenient chewable snacks so check them out if you're looking for an easy way to get more vitamins into your diet. At the end of the day though supplements should be considered additional boosters not food replacements so make sure you're eating a balanced diet first before adding anything else into the mix. Taking high amounts of vitamin B6 for a year or more has been associated with nerve damage that can affect body movements (symptoms usually go away after stopping taking supplements).
Some population groups are at greater risk of not getting enough vitamin D so they may be recommended to take a supplement every day of the year. A 2002 review found that vitamin deficiencies are often linked to chronic diseases so supplementation may help but it's important to remember that some studies have linked vitamin E and beta-carotene supplements to an increased risk of harm especially at high doses. Although dietary supplements are popular there is limited evidence that they offer significant health benefits so make sure you talk to your doctor first before taking anything new. Folic acid supplements should be taken before getting pregnant so start taking them before stopping using contraception or if there's any chance you could become pregnant. Half of all American adults including 70 percent of those over 65 regularly take a multivitamin or other vitamin or mineral supplement according to the National Institutes of Health (NIH). A dietary supplement is a general term that includes everything from vitamins and minerals to botanicals and biosimilars (such as the so-called natural male hormone).