Benefits of nutritional supplements
Some nutritional supplements can help ensure that you get an adequate amount of the basic elements that the body needs to function properly, and other types can help reduce the risk of certain diseases, although nutritional supplements should not replace the necessary integrated meals in A healthy diet, so you should eat a variety of foods along with nutritional supplements if you need them.
Some nutritional supplements can help improve general health, and improve some health conditions, for example, the US National Institutes of Health Office of Dietary Supplements notes that calcium and vitamin D may contribute to maintaining bone strength and reducing bone loss with age, while omega-3 fatty acids Omega-3 fatty acids from fish oils may help improve the condition of people with heart disease.
A combination of vitamin C, vitamin E, zinc, copper, lutein, and zeaxanthin may help slow vision loss in people with age-related macular degeneration.
A review published in Obstetrics & Gynecology notes that women of childbearing age should take a folic acid supplement containing 0.4 milligrams per day, as adequate folic acid is necessary to reduce the risk of fetuses developing neural tube defects.
Disadvantages of nutritional supplements
Caution should be taken about taking nutritional supplements during pregnancy and breastfeeding, and caution should be taken about giving nutritional supplements to children unless the doctor recommends taking them.
The following is an explanation of the warnings of the use of nutritional supplements:
Side effects of using nutritional supplements
High doses of some nutrients can cause harmful effects, as the body needs a certain amount of each nutrient, so very high quantities are not necessarily better, and obtaining quantities that exceed the body's need of these elements may cause some damage.
For example, high doses of vitamin B6 can damage the nervous system, and taking vitamin A, vitamin C, or vitamin E supplements during pregnancy can pose a risk to the fetus.
Vitamin C can cause diarrhea when taken in doses higher than the intestinal absorption capacity, and there may be some exceptions, as some people can tolerate 5,000-25,000 milligrams of vitamin C per day, and selenium, boron, and iron supplements can be toxic if taken in large quantities.
Drug interactions with nutritional supplements
Consuming some nutritional supplements with medications may cause drug interactions, and the following are mentioned for some of them:
- Vitamin K can decrease the blood-thinning ability of warfarin to prevent the blood from clotting.
- St. John's wort extract can; John's wort can speed up the breakdown of many drugs and reduce their effectiveness in the body, including some antidepressants, birth control pills, heart medications, and organ transplant drugs.
- Antioxidant supplements, such as vitamin C and vitamin E, can reduce the effectiveness of some types of cancer chemotherapy.
- Vitamin E can increase the activity of blood-thinning medications, increasing the risk of bruising and nosebleeds.
- Vitamin A used in acne medications such as isotretinoin and acitretin can increase the risk of vitamin A toxicity.
- Iron and calcium supplements can reduce the effectiveness of certain types of antibiotics, sometimes by as much as 40%.
The negative effect of surgeries
Taking a lot of some types of nutritional supplements, such as: vitamin A, vitamin D, and iron can cause unwanted negative effects before, during, and after surgery, so it is recommended to tell the doctor about any nutritional supplement used before the scheduled surgery date.
Categories that may need nutritional supplements
It is necessary to know that nutritional supplements are intended to supplement the diet, not to replace nutritious foods, and some groups may need nutritional supplements, because the vitamins or minerals they need are difficult to obtain in sufficient quantities from the diet, and the following is mentioned for some of these categories:
- Pregnant and lactating women.
- People who follow a strict vegetarian diet.
- People with food allergies, or intolerances to a certain type of food.
- The elderly.
- People with certain diseases, such as: cancer, kidney disease, cardiovascular disease, and bone disease.
- Breastfed infants only; They need to take vitamin D supplements.
- People who are deficient in nutrients.
- People with health conditions that cause poor absorption of nutrients by the body.
- People who have had bariatric surgery, such as gastric bypass surgery.
- Adults and children who are unable to obtain food easily.
The following table shows some of these categories and the supplements that they may need (it is worth noting that this is prescribed by a doctor according to each person's need):
What are nutritional supplements?
Supplements are substances that can be consumed to add more nutrients to the diet, or reduce the risk of developing some health problems, such as: osteoporosis and arthritis.
Supplements are widely available in many forms, such as tablets, powders, and liquids, and supplements include vitamins, minerals, amino acids, enzymes, herbs, animal extracts, and probiotics called probiotics.
Natural sources or supplements?
Eating a balanced diet is the best way to get all the nutrients your body needs.
As we mentioned previously, nutritional supplements can enhance the diet in the event that there is a deficiency in some nutrients, but relying on nutritional supplements cannot be a substitute for a healthy diet and its multiple benefits, because the composition of foods is very complex, foods not only provide the body with vitamins and minerals It provides fiber, carbohydrates, proteins, fats, and phytochemicals.
Plus a whole host of nutrients that have yet to be fully identified by science, and that work in tandem with other foods to give the benefits that healthy food provides.
Although there is a role for supplements in promoting the health of some individuals, they are not beneficial for everyone, and in fact, some people may be advised to avoid taking certain types of supplements, especially high doses of them. For example, nutritional supplements containing vitamin A, such as Fish liver oil is harmful for pregnant women, and may cause birth defects to the fetus if the recommended dose is greatly exceeded, or it is exceeded for a long period of time.
In general, it is always recommended to follow a healthy and balanced diet, pay attention when reading the labels on the package of nutritional supplements, and make sure that the supplement is appropriate for the person and their health condition, and avoid taking multiple doses that exceed the recommended daily amounts.
It is also important to talk to your healthcare provider before deciding whether to take nutritional supplements. Doctors can help balance nutrients from food and supplements.
Tips for choosing nutritional supplements
Although supplements are available without a prescription, as mentioned previously, it is recommended to speak to a doctor, as nutritional supplements may not be necessary for all cases, and a doctor can help determine whether a nutritional supplement is necessary depending on the person's condition.
Here are some tips on choosing nutritional supplements:
Check the label: The labels on the supplement package mention the active ingredients and nutrients, the allowable serving size, and the amount of nutrients in each serving.
Pay attention to the food you eat: Vitamins and minerals are added to many fortified foods, such as: breakfast cereals and drinks, and if you take nutritional supplements and some fortified foods, a person may get a very high amount of some nutrients, which can increase the risk of side effects.
Avoid high doses: Consuming a higher amount of the recommended daily value of nutrients can increase the risk of side effects, and children are the most affected group when consuming excessive doses of vitamins and minerals.
Attention to the safety and safety of the product: A natural product is not necessarily safe for consumption, for example, some herbs can cause serious damage to the liver, and the presence of the term (verified, or approved) on the packaging does not necessarily guarantee the quality of the product and its compliance with health standards .
Take care in case of food allergy: especially to plants, herbs, nuts, bee products, and pollen. In this case, you should consult your doctor before taking herbs or other nutritional supplements.
Frequently Asked Questions About Dietary Supplements
Do children need nutritional supplements?
Healthy children generally can meet their nutritional needs by eating a varied diet, and nutritional supplements may be recommended for certain age groups and health conditions.
The American Academy of Pediatrics recommends that fully or partially breastfed children receive about 400 IU of vitamin D per day through supplements until the child begins drinking milk fortified with vitamin D, and children and adolescents who follow a strict vegetarian diet may have an increased risk of deficiency. Important nutrients, such as: vitamin B12, calcium, iron, zinc, and vitamin D.
Because children and teens have different nutritional needs than adults, it's important to consult a pediatrician for recommendations on types of supplements and safe doses.
Do athletes need nutritional supplements?
Food supplements can play an important role in the athlete's diet, but as we mentioned earlier; They should be considered supplements to the diet, not substitutes for it.
There are very few nutritional supplements supported by scientific evidence to improve athletic performance, and there may be a role for some of these supplements in improving exercise performance and recovery afterwards.
It is important to constantly review nutritional supplement research for athletes who take nutritional supplements, as nutritional supplements are classified in several classifications according to the results of the research conducted on them, and from the supplements that studies have indicated that they can be useful for athletes: creatine, protein, and acids. basic amino.
More research is necessary to determine the effectiveness of some nutritional supplements, and as mentioned previously, it is recommended to speak to a doctor before starting any new vitamins or supplements, as these substances can interact with other medications that a person may be taking.
Some vitamins may also be ineffective unless a person is deficient. In general, a balanced diet and a healthy lifestyle that includes enough sleep is sufficient to give most people the energy they need to perform their daily activities.