DIETARY SUPPLEMENTS: ARE THEY RIGHT FOR YOU?

Do you, as a normal, healthy person, need to take a vitamin or supplement, in addition to your regular daily diet? This popular issue has become controversial.

WHAT IS A DIETARY SUPPLEMENT?

Supplements are products designed to enhance the diet by providing essential nutrients that may be lacking or insufficient. They can include vitamins, minerals, amino acids, herbs and other substances. Supplements come in various forms such as pills, powders, capsules or liquids. They are intended to support overall health, address specific deficiencies, or aid in managing health conditions. However, they should be used in conjunction with a balanced diet, and not as a substitute for healthy eating or medical treatment.

WHO SHOULD TAKE DIETARY SUPPLEMENTS?

For healthy people who follow a balanced diet, a widespread use of supplements is unnecessary. The exceptions are Vitamin D and Vitamin B-12 (in diets excluding animal products). Dietary supplements may be recommended for the following:

• Older people
• People eliminating certain nutrients from their diet
• Postmenopausal women with calcium and Vitamin D deficiency
• Pregnant women

WHEN SHOULD SUPPLEMENTS BE TAKEN?

Because most of us live busy, active lives, we’re sometimes unable to prepare nutritious meals, and may resort to eating processed foods that are low in vitamins and minerals, and high in saturated fats, salt and sugar. Practicing unhealthy eating habits, combined with insufficient sleep and constant rushing, can lead to nutritional deficiencies. In such cases, it may be beneficial to take supplements, as they can positively benefit our overall health and well-being.

WHAT ARE SOME SIGNS OF NUTRITIONAL DEFICIENCIES?

Symptoms that can indicate deficiencies in the body include:

• Fatigue
• Problems with concentration
• Pale and dry skin
• Brittle hair and nails 
• Hair loss
• Problems falling asleep
• Constant hunger
• Reduced immunity and increased susceptibility to illness or infection
• Headaches
• Muscle cramps

EXAMPLES OF COMMON VITAMIN AND MINERAL DEFICIENCIES THAT MAY BE CORRECTED BY THE USE OF SUPPLEMENTS: 

• Vitamin D – Lack of exposure to the outdoors, and especially, sun
• Vitamin B-12 – People following vegan diets, and older people, as this vitamin is only found in animal products.
• Vitamin B-9 (Folic acid) – Mainly found in green vegetables, but unstable and often lost in cooking. Crucial for pregnant women.
• Calcium – Primarily found in dairy foods. Some people eliminate calcium because of lactose intolerance.

WHAT SHOULD WE BE AWARE OF BEFORE BEGINNING TO TAKE SUPPLEMENTS?

Supplements complement a healthy diet, but do not make up for an unhealthy one. They can enhance – but not replace – the positive effects of eating nutritious foods.

It is important to talk with a health practitioner before taking supplements. This will help     you:

• Avoid supplements that interact with your medications
• Avoid products that may aggravate health problems
• Learn which supplements are safe to take
• Always take supplements exactly as directed on the label.
• Many supplements should be taken with food and plenty of water.

WHAT ARE SOME RISKS ASSOCIATED WITH TAKING SUPPLEMENTS?

Taking more supplements than recommended involves the risk of exceeding the upper safe levels of specific nutrients. Possible long-term complications and risks include:

• Liver or other organ damage
• Reduced bone strength
• Increased risks of bleeding
• Changes in your response to anesthesia
• Reduced effectiveness of chemotherapy

We can’t always get everything we need from our favorite meals alone. Taking recommended supplements daily may decrease the risk of nutritional deficiencies. Since there is no one-size-fits-all approach to taking supplements, the best way to determine whether supplements are right for you, and which supplements to take, is discussing your health history and dietary needs with your doctor.

Louise Whiteside, formerly of Washington D.C. and Maryland, currently resides in the Colorado Rockies. She has many interests and enjoys memoir writing.