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Wednesday, September 25, 2019

Dietary Supplements: Do we get nutrition in a pill?

Dietary Supplements: Do we get nutrition in a pill?

by Simo life Septembre 25, 2019
Dietary Supplements are not for everyone but for adults and others who will benefit from certain supplements.

Dietary guidelines for Americans highlight that your dietary needs should be met mainly through diet.

For some people, however, supplements are a useful way to get the food they lack. But before going to buy these supplements, find out the facts about what they will offer you and what they won't.

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Dietary Supplement pill

Dietary Supplements versus whole foods

Supplements are not meant to be a substitute for food, because they cannot provide all the nutrients and benefits that are found in whole foods such as fruits and vegetables. So, depending on your condition and your eating habits, supplements may not be worth the cost.

Whole foods offer three main benefits that supplements don't provide:


* Better nutrition. Whole foods are complex and not mono, meaning they contain the various micronutrients the body needs. For example, orange contains vitamin C along with some of the beta-carotene, calcium, and other nutrients. Most likely, these components work together to deliver a beneficial effect.

* Basic dietary fiber. Dietary fiber is available in whole foods, such as whole grains, fruits, vegetables, and legumes. Most fiber-rich foods also contain other essential nutrients. As part of a healthy diet, fiber helps prevent certain diseases of type 2 diabetes and heart disease, and may also be helpful in dealing with constipation.

* Protective materials. Food in its entirety contains other substances needed for excellent health. For example, fruits and vegetables contain naturally produced substances called phytochemicals that may help prevent cancer, heart disease, diabetes, and high blood pressure. There are also many foods that are a source of antioxidants, substances that slow down the natural process that leads to damage to cells and tissues called oxidation.

Who needs supplements?

If you are generally healthy and eat a wide variety of foods including fruits, vegetables, whole grains, legumes, low-fat dairy products, lean meats, and fish, you probably don't need supplements.

However, dietary guidelines recommend supplements or foods rich in vitamins in the following cases:
  • Pregnant women should get 400 micrograms per day of folic acid, whether it comes from foods rich in vitamins or supplements, as well as eating foods that contain folate naturally.
  • Women coming into childbearing have to take a prenatal vitamin that contains iron, or a separate iron supplement.
  • Adults aged 50 years who should eat foods rich in vitamin B12 such as vitamin-rich pills, or take multivitamins containing B12, or a separate B12 supplement.
  • Adults 65 years of age who do not live in assisted living facilities or nursing homes, who must receive 800 IU of vitamin D daily to reduce the risk of falls.
  • Supplements may be suitable for you if:
  • You're not eating well or consuming less than 1,600 calories a day.
  • You were vegetarian and ate a limited variety of food.
  • You don't eat fish two to three a week. If you're having trouble eating so much fish, some experts recommend adding a fish oil supplement to your daily diet.
  • You were a woman suffering from severe bleeding during your menstrual cycle.
  • You have a medical condition that affects the body's absorption or use of food, such as chronic diarrhea, food allergies, food intolerance, liver disease, gallbladder, intestines or pancreas.
  • I had gastrointestinal surgery and I was unable to digest and absorb food properly.
Talk to your doctor or dietitian about which supplements are right for you and at what dose you can take. Be sure to ask about possible side effects and interactions with any medications you take.

Choose Dietary supplements and use them

If you decide to take a vitamin or mineral supplement, pay attention to these factors:
  • *Check the label. Read the labels carefully. The product label shows what the active ingredient (s) are, the nutrients involved, the serving size, for example, a capsule, a pack or a teaspoon, and the number of nutrients in each 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% of the daily value of another vitamin, for example.
  • *Check the expiration date. Supplements can lose effectiveness over time, especially in hot and humid environments. If the expiry date is not indicated on the expiry date, do not purchase it. If you have expired supplements, discard them.
  • *Pay attention to your food. Vitamins and minerals are added to a growing number of foods, including breakfast cereals and beverages. If you are taking supplements, moreover, you probably get certain food items unknowingly. Excessive intake may pose a risk to you and can increase your risk of side effects. For example, eating too much iron can cause nausea and vomiting and may damage the liver and other organs.

Check out the latest safety warnings from supplements

The US Food and Drug Administration maintains a list of dietary supplements that are subject to regulatory review or are known to cause adverse effects. If you are taking any dietary supplement, it is best to check the updates through the FDA's website regularly.