As people pay more attention to their health, dietary supplement has become a daily health option for many people. A wide variety of nutritional supplements are emerging, and many of them have incomprehensible names that can seem confusing . People often ask, ” Is this supplement worth taking?”
Which supplements are truly worth taking? This article will provide a detailed analysis and explain what dietary supplement dietitians is taking.
Calcium – the cornerstone of bone health
Calcium is a nutrient that nutritionists generally pay attention to, which may be the reason why most nutritionists around me are women.
Key groups: Adolescents, pregnant women, breastfeeding women, and people over 50 years old. The recommended daily intake is 800-1000 mg. A daily supplement of 300-600 mg is recommended.
Key to Combination: Calcium and vitamin D should be supplemented together, as vitamin D promotes calcium absorption. If you don’t get enough sun exposure (less than 15 minutes per day), it’s recommended to choose a calcium supplement containing vitamin D.
Type selection: Calcium carbonate is inexpensive but may irritate the stomach and intestines, so it’s best taken after meals . Calcium citrate is gentler on the stomach and intestines and is suitable for those with weak digestive function.
Protein powder – accurately supplement protein gap
Many people think that protein powder is a necessity for fitness people, and in fact many nutritionists also arrange it.
Applicable scenarios : When the diet does not contain enough high-quality protein (such as meat, eggs, and milk), protein powder can quickly fill the gap.
For example, if you’re not getting enough protein during a busy breakfast, you can quickly make a cup of protein powder to supplement it. We’ve found that the vast majority of people lack protein at breakfast, even if you have eggs and milk . An adult needs about 20 grams of protein for breakfast, while a glass of milk and an egg only provide about 15 grams. Protein powder is also a good option for vegetarians, those recovering from surgery, or the elderly with weakened digestive function.
Category selection: Whey protein (animal source) has a high absorption rate and is suitable for muscle building and quick replenishment . Plant protein (such as soy protein) is suitable for those with lactose intolerance or vegetarians.
Myth: Protein powder cannot replace protein in food, and excessive intake can increase the burden on the kidneys. It is recommended that total daily protein intake should not exceed 1.2-1.5 grams per kilogram of body weight.
Multivitamins and minerals: a “safety net” for dietary insufficiency
When it comes to choosing nutritional supplements, our advice is to “fill in the gaps where you’re lacking.” However, many people don’t know how to evaluate their diet and therefore don’t know where their nutritional gaps lie. In these situations, a multivitamin and mineral supplement is a worry-free option, at least ensuring your nutritional intake isn’t compromised.For example, women multivitamin softgel.
Applicable scenarios: unbalanced diet (such as low intake of vegetables and fruits), special periods (such as weight loss period) or patients with chronic diseases.
Selection principle: Give priority to products with dosages close to the “Chinese Residents Dietary Reference Intake” and avoid blindly pursuing high dosages.
B vitamins – “catalysts” of energy metabolism
B vitamins are involved in energy metabolism and nerve function, making them a staple in nutritionists’ repertoire of “vitality supplements.” However, nutritionists have discovered that B vitamins are often lacking in our diets.
Key groups: people who stay up late for a long time, people under high pressure, people who do not eat whole grains, people who do not eat pork, vegetarians and pregnant women.
Natural sources: Whole grains, lean meats, and green leafy vegetables are rich in B vitamins. Consider supplements when your diet is insufficient.
Fish oil + coenzyme Q10, a “double insurance” for cardiovascular health
These two types of supplements are not considered “must-haves” by nutritionists, but many people choose them.
Fish oil (Omega-3): The Chinese people’s diet does not contain enough aquatic products, so it is easy to be deficient in DHA and EPA.
Coenzyme Q10: A nutritional supplement that has rapidly gained popularity in the wake of the COVID-19 pandemic, primarily used to relieve fatigue and support heart health. The recommended dose is 100 mg/day. Those taking statins should consult a doctor before supplementing.
Vitamin gummies: a double-edged sword of fun supplements
Vitamin gummies have become a viral hit due to their delicious taste. However, they generally contain relatively low levels of active ingredients. Some nutritionists, however, prefer vitamin gummies, primarily because their families are picky about taste and they simply believe that a little is better than nothing.For example, vitamin c gummies.
Advantages: Suitable for children or people with swallowing difficulties, suitable for people who don’t like taking supplements that look like “pills”, with a variety of flavors to choose from, it is both fun and functional.
Risks: High sugar content may increase the risk of tooth decay, and the active ingredient content is generally lower than that of regular tablets. Therefore, when choosing soft candies, try to choose those without added sugar and with relatively higher levels of active ingredients.
When do you need to take nutritional supplements?
Ideally, the nutrients needed by the human body should be obtained through a balanced diet. However, modern lifestyles, special physiological stages, or disease states often lead to nutritional gaps. In these cases, the appropriate use of nutritional supplements can be an important auxiliary means. Supplements are recommended in the following situations:
Long-term unbalanced diet: such as insufficient intake of vegetables, fruits, and high-quality protein, or long-term reliance on fast food and takeout, leading to vitamin and mineral deficiencies;
Special physiological needs: For example, pregnant women need additional folic acid supplements (to prevent neural tube defects in the fetus), menopausal women need calcium supplements (to prevent osteoporosis), and fitness enthusiasts need to increase protein intake, etc.
Absorption disorders or disease states: patients with gastrointestinal dysfunction, postoperative recovery period, or chronic diseases (such as diabetes, anemia) have reduced ability to absorb and utilize nutrients;
Environmental restrictions: People in areas with insufficient sunlight need to supplement vitamin D, and vegetarians need to pay attention to vitamin B12, iron, DHA and EPA, etc.
The core difference between nutritional supplements and whole foods
Supplementary efficiency
Whole foods contain a variety of bioactive ingredients, including vitamins, minerals, dietary fiber, and antioxidants. These nutrients are naturally present in complex forms, synergistically enhancing absorption (e.g., vitamin C enhances iron absorption). For example, the vitamin C and flavonoids in citrus fruits work together to provide a superior antioxidant effect compared to single supplements.
Supplements: They are mostly single or limited types of nutrients, lack the auxiliary ingredients found in natural foods, and some synthetic nutrients have low bioavailability.
Security differences
Natural foods: No risk of overdose (under normal diet conditions).
Supplements: Excessive intake may lead to toxicity (such as excessive vitamin A causing headaches), and some nutritional supplements may contain unhealthy excipients, such as causing gastrointestinal discomfort.
Summary
In short, we recommend: prioritize whole foods. Meet nutritional needs through a diverse diet whenever possible. If necessary, choose reliable nutritional supplements under the guidance of a doctor or nutritionist. Targeted supplementation: Identify nutrient deficiencies through a physical exam or dietary record, and avoid blindly following trends. Consider safety: Choose products certified by NSF, USP, and other organizations. For domestic health supplements, look for the “Blue Hat” logo.
