Do you feel like your body isn’t getting the essential nutrients it needs, even though you’re following a healthy diet? If so, you may want to consider taking dietary supplements. Supplements are an excellent way to obtain the vitamins and trace elements necessary for the optimal functioning of your organism. In this article, we will see why and when it is important to take dietary supplements, and give you tips for identifying quality products. Let’s dive into the heart of the matter!
The role of dietary supplements.
Essential to prevent the deficiency and fill the lack of nutrients.
Food supplements have an important impact in human nutrition, since they are integrated into a daily diet. Although not necessary for maintaining a healthy diet, dietary supplements can be beneficial for people who do not consume enough nutrient-dense foods or who have special dietary needs.
Dietary supplements are intended to provide additional nutrients that may be lacking in the diet and to fill nutritional gaps that cannot be filled by regular foods alone. They can help ensure that a person’s diet is balanced and provides all the essential nutrients for their health and well-being.
For example, a study conducted by Harvard University showed that taking 500 milligrams or more of vitamin C daily can reduce cold symptoms and shorten their duration. Additionally, a study by the British Medical Journal showed that taking high doses of vitamin D during the winter months may help protect against flu infections.
Rich in vitamins and trace elements.
Dietary supplements come in many forms, including capsules, liquids, powders, and tablets. They may contain one or more vitamins or minerals, synthetic or natural, but also other ingredients such as herbs, amino acids and probiotics.
Research published in the JAMA Network Open suggests that taking multivitamin supplements may reduce the risk of cardiovascular disease and stroke. Another separate study from Ohio State University also found that women who took multivitamins had better hemoglobin A1C levels than those who took a placebo.
Necessary as part of a balanced diet.
Different combinations of these ingredients can provide specific benefits — for example, aiding digestion or supporting the immune system — depending on individual needs. Food supplements should never replace a healthy and balanced diet. But if used correctly, they can improve overall health and well-being by providing essential nutrients that might otherwise be lacking in the diet. For exemple ; research from Michigan State University found that daily supplementation with omega-3 fatty acids may improve cognitive performance.
To maximize their effects, dietary supplements must be taken at the right time and under the right conditions.
The time elapsed before or after meals as well as the environment in which they are taken can influence their effectiveness. For example, if a supplement is to be taken with food, it should ideally be taken within an hour before or after a meal for best results. Taking vitamins and minerals on an empty stomach allows better absorption since there is no competition with other foods. Additionally, taking supplements with water can make them easier to absorb and move quickly through the digestive system.
Certain medications can also affect how a supplement is absorbed by the body. For example, certain medications such as antacids can interfere with iron absorption or reduce its effectiveness. It is therefore important to wait at least two hours between taking these types of medications and taking any type of dietary supplement so that they do not interfere with each other.
It is also recommended to take multi-vitamin supplements earlier in the day rather than later in the night, as some vitamins can have stimulating effects which could make it harder to fall asleep.
Finally, for optimal efficiency, it is preferable to keep food supplements in their original packaging, away from heat and humidity, because many of them contain elements that can degrade when they are exposed to these conditions over time.
Food supplements: What precautions should be taken?
When taking dietary supplements, it is important to be aware of the potential risks associated with consumption. It is important to consult a healthcare professional before taking any supplement, as some may interfere with existing medications or have adverse effects on your health condition. Also, it is important to read the label and consult the manufacturer’s instructions for use so as not to exceed the recommended dose.
Dietary supplements may contain contaminants, such as heavy metals and other substances that are not listed on the label or are present in amounts greater than indicated on the label. Before consuming any supplement, it is essential to research the brand, confirm the quality control measures taken in the manufacturing processes, and verify the safety guarantees certified by trusted third-party sources such as NSF International or the USP (American Pharmacopoeia if you buy food supplements online from an American e-commerce site).
Portion size should also be considered when taking dietary supplements; larger doses may increase the risk of potential side effects. Supplements formulated for children are generally less dosed and should not be given to adults unless prescribed by a doctor. Finally, pregnant people should always seek the advice of a doctor before consuming any type of supplement due to possible interactions between the ingredients and hormonal changes during pregnancy.