Nutrient Supplements are a practical way to get the nutrients they lack. But before you go to buy these supplements, learn the facts about what they will offer you and what they won’t provide you.
Supplements are not intended to be an alternative to food because they cannot provide all the nutrients and benefits found in whole foods such as fruits and vegetables. So, depending on your condition and eating habits, supplements may not be worth the cost.
Who Needs Supplements?
Suppose you are generally healthy and eat various foods, including fruits, vegetables, whole grains, legumes, low-fat dairy products, lean meats, and fish. In that case, you probably don’t need supplements.
However, dietary guidelines recommend vitamin-rich supplements or foods in the following cases:
Women coming to have children must get 400 micrograms per day of folic acid, whether they come from vitamin-rich foods or supplements, and eat foods containing folate naturally.
Women were coming to have children who should take a prenatal vitamin that contains iron or a separate iron supplement.
50-year-olds should eat foods rich in vitamin b12 such as vitamin-rich pills, multivitamin intake containing b12, or a separate b12 supplement.
65-year-olds who do not live in assisted living facilities or care homes must receive 800 IU of vitamin d per day to reduce the risk of falls.
Nutrient Supplements May be Suitable for?
You do not eat well or consume less than 1600 calories a day.
You don’t eat fish twice to three a week. If you’re having trouble eating that much fish, some experts recommend adding a fish oil supplement to your daily diet.
You are a woman suffering from severe bleeding during the menstrual cycle.
You had a medical condition that affected the body’s absorption or use of nutrients, such as chronic diarrhea, food allergies, food intolerance, liver, gallbladder, intestines, or pancreas.
I underwent gastrointestinal surgery and was unable to digest and absorb nutrients properly.
Talk to your dietitian about which supplements suit you and what dose you can take. Be sure to inquire about possible side effects and interactions with any medications you take.
Choose and Use Nutrient Supplements
if you decide to take a vitamin or metal supplement, pay attention to these factors:
Check the poster. Read the labels carefully. The product label shows what ingredient or active ingredients are, the nutrients included, the size of the serving, for example, a capsule, a bottle or filling a teaspoon, and the amount of food per serving.
Avoid large doses. In general, choose multivitamin supplements or mineral supplements that provide 100% of the daily value of all vitamins and minerals instead of those that provide 500% of the daily value of one vitamin and only 20% for the daily value of another vitamin, for example.
Check the expiration date. Supplements can lose their effectiveness over time, especially in hot and humid conditions. If the supplement does not explain the expiration date, do not buy it. If you have expired supplements, get rid of them.
Watch your food. Vitamins and minerals are added to an increasing number of foods, including breakfast cereals and drinks. If you’re taking supplements furthermore, you’re likely to get certain nutrients without knowing.
This over-intake can be dangerous for you and can increase your risk of side effects. For example, overeating iron can cause nausea and vomiting and may damage the liver and other organs.
see the latest safety warnings from supplements in the u.s.
Food and drug administration maintains a list of accessories that are subject to regulatory review or known to have adverse effects. If you’re eating any dietary supplement, you’d better see updates on the FDA website periodically.
supplements are not intended to be an alternative to food because they cannot provide all the nutrients and benefits found in whole foods such as fruits and vegetables. So, depending on your condition and eating habits, supplements may not be worth the cost.