What is Dietary Supplements?
Supplements help add extra nutrients to your diet. Some folks take them to make sure they get enough of certain vitamins or minerals every day. For instance, if you follow a special diet like vegan or keto, you might not get all the vitamins you need from food alone. So, you might take supplements to fill in those gaps.
Lots of adults in the U.S. use supplements to boost their intake of important nutrients like calcium, iron, or vitamin D. Some also take supplements to help with specific health issues, like using melatonin for sleep problems or fiber for digestion.
Types of Dietary Supplements:
- Calcium: The Bone Builder
Calcium is a mineral your body needs, mainly found in milk, dairy products, and fortified foods like orange juice. It’s super important for keeping your bones strong and healthy. Women need it even more because they’re more likely to have bone problems like osteoporosis.
Why is calcium important?
Most of the calcium in your body is in your bones and teeth. It helps your heart, muscles, blood, and cells work properly.
Who needs it?
All women, especially:
Teenagers to build strong bones.
Women over 50 to prevent bone loss during menopause.
How much should you take?
It’s better to get calcium from food, but if you’re not getting enough, you might need a supplement. Too much calcium can be bad for you, so talk to your doctor to figure out the right dose. - Vitamin D: Bone, Mood, and Immune System Supporter
Vitamin D is a vitamin your body makes when you’re in the sun. It helps your body use calcium and supports your immune system. Some studies suggest it might also affect your mood.
Why is vitamin D important?
It helps your body use calcium, fights off germs, and might even affect your mood.
Who needs it?
All women, especially:
Those who don’t get much sun or don’t drink milk.
People over 50, since your body makes less vitamin D as you get older.
How much should you take?
You can get vitamin D from the sun and food, but some people might need a supplement. Talk to your doctor to find out the right amount for you. - Fish Oil: The Heart Protector
Fish oil is rich in omega-3 fatty acids, which are good for your heart, joints, and brain. They’re found in fish like salmon and sardines.
Why is fish oil important?
Omega-3s are good for your heart, joints, and brain. They can lower your risk of heart disease and help your brain work better.
Who needs it?
All women, especially:
Those who don’t eat fish often.
People with heart problems or joint pain.
How much should you take?
Talk to your doctor about the right amount for you. Taking fish oil with food can help your body absorb it better. Make sure to choose a supplement with low heavy metal levels. - Folate: The Cell Generator
Folate is a type of vitamin B9 found in foods like leafy greens, beef liver, black-eyed peas, and Brussels sprouts. It helps our cells make DNA, which is important for their function and growth. During pregnancy, folate is crucial for preventing birth defects in the baby’s spine and brain.
Why is folate important?
Our cells need folate to work properly and make new cells. It’s especially important during pregnancy to prevent birth defects.
Who needs it?
It’s best to get folate from food, but if you’re not getting enough, you might need a supplement. Pregnant women should definitely take a prenatal supplement containing folate.
How much should you take?
If you’re healthy and not pregnant, aim for 400 mcg of folate daily. During pregnancy, increase it to 600 mcg, and if you’re breastfeeding, aim for 500 mcg. - Iron: The Blood Builder
Iron is a mineral found in foods like meat, seafood, beans, and nuts. It helps your blood carry oxygen throughout your body and is essential for cell growth and hormones.
Why is iron important?
Iron helps your blood carry oxygen to your body’s cells. It’s also important for cell growth and hormones.
Who needs it?
People who are menstruating, pregnant, or breastfeeding need more iron. Vegetarians and vegans should also pay attention to their iron intake.
How much should you take?
Teenage girls should aim for 15 mg of iron daily, while adult women should aim for 18 mg. Pregnant women need 27 mg, and breastfeeding women need 9 mg. It’s important not to take too much iron, as it can cause health problems. - Magnesium: The Body Regulator
Magnesium is a mineral found in foods like leafy greens, seeds, and nuts. It’s important for more than 300 enzyme systems in your body and helps with muscle and nerve function, blood sugar control, and blood pressure regulation.
Why is magnesium important?
Magnesium is involved in many processes in your body, including muscle and nerve function, blood sugar control, and blood pressure regulation.
Who needs it?
Everyone needs magnesium, but active women and those with certain health conditions may need more.
How much should you take?
Adult women should aim for 310-320 mg of magnesium daily. Pregnant women should increase this to 350-360 mg. Good food sources include leafy greens, pumpkin seeds, and almonds. - Lutein: The Eye Protector
Lutein is a nutrient found in dark green vegetables, orange and yellow fruits, and egg yolks. It’s an antioxidant that helps protect your eyes from damage and may also protect your skin from the sun’s harmful rays.
Why is lutein important?
Lutein protects your eyes from damage and may also protect your skin from the sun.
Who needs it?
Everyone can benefit from lutein, especially those with a family history of eye problems.
How much should you take?
There isn’t a standard dosage, but taking lutein supplements with food can help your body absorb it better.
Conclusion
In conclusion, dietary supplements offer a convenient way to ensure adequate intake of essential nutrients, especially for individuals with specific dietary restrictions or needs. From calcium for bone health to omega-3 fatty acids for heart protection, each supplement serves a unique purpose in supporting overall well-being.
However, it’s essential to approach supplement use with caution and seek guidance from healthcare professionals, as excessive intake of certain nutrients can have adverse effects. Moreover, obtaining nutrients from a balanced diet should always be prioritized whenever possible.
By understanding the role of each supplement, considering individual health requirements, and consulting with healthcare providers, individuals can make informed decisions to optimize their health while minimizing potential risks associated with supplement use.