In today’s health-conscious world, dietary supplements have become a popular tool to fill nutritional gaps. It improves overall health, and even manage specific health conditions. Faced with a wide variety of dietary supplements, many people are confused. This article will take you to learn about the types of dietary supplements, scientific basis, and practical applications.
Introduction to Dietary Supplements
Definition
Dietary supplements are used as an auxiliary means of daily diet. They only play an auxiliary role and cannot replace drugs. They are used to supplement the amino acids, vitamins, minerals, etc. required by the human body. The raw materials used are mainly taken from natural species, and safe and reliable substances produced by chemical or biotechnology. For example, animal and plant extracts, vitamins, minerals, amino acids, etc.
Common types
There are many types of nutritional supplements. It can be divided into the following categories according to their ingredients and effects.
Vitamin and mineral supplements: such as vitamin C, vitamin D, calcium, iron, etc. They are used to supplement nutrients that may be lacking in the daily diet.
Protein supplements: such as whey protein, soy protein, etc.They are suitable for patients who need to increase protein intake, such as those recovering from surgery and the elderly.
Dietary fiber supplement: It helps improve intestinal function, prevent constipation.It is suitable for patients with digestive system diseases.
Omega-3 fatty acid supplements: It is good for heart health and may reduce the risk of cardiovascular disease.
Complete nutritional formula food: Nutritional formula food is suitable for patients with restricted food intake and digestive and absorption disorders. It can provide comprehensive nutritional support.
Usage of Dietary Supplements
Usage
At present, there are roughly three situations in which nutrient supplements are used.
The first is that supplementation is necessary, such as folic acid supplementation during pregnancy and preparation for pregnancy, vitamin D supplementation for infants, and iodine supplementation (iodized salt) for all people;
The second is to supplement dietary deficiencies or meet special needs, such as supplementing DHA for those who do not eat enough fish and shrimp, supplementing vitamin D for those who do not get enough sun exposure, supplementing vitamin B12 for the elderly, supplementing dietary fiber for those with constipation, and supplementing protein powder for those who need a high-protein diet.
The third is abuse, taking supplements without a specific purpose, following the trend, or blindly increasing the type or dosage. These three situations are very common around us.
Most Popular Dietary Supplements and Their Benefits
Vitamin D
Vitamin D is a fat-soluble vitamin. It is not only a “good helper” for maintaining bone health, but also plays an important role in immune regulation and disease prevention. Vitamin D exists in the body in two main forms: vitamin D3 (cholecalciferol) and vitamin D2 (ergocalciferol). Vitamin D is beneficial for promoting bone health, regulating the immune system and treating chronic diseases.
Omega-3
Omega-3 is a polyunsaturated fatty acid, the main members of which are ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Although the name is complicated, it contains powerful health energy. It is like a loyal guard of the body, which can effectively reduce triglycerides in the blood. At the same time, it reduce inflammation and build a strong defense line for cardiovascular health.
Omega-3 helps reduce the risk of heart disease and relieves joint inflammation. It improves skin health and promotes hair growth. It also plays an important role in enhancing immunity and regulating blood sugar.
Probiotics
Probiotics are bacteria that are beneficial to the human body. The drugs we talk about are often chemical products. Drugs are artificially synthesized, while probiotics are organisms that come from nature. The probiotics in our bodies are also obtained from the outside after birth, and then stimulated by breast milk to multiply in large quantities.
Probiotics capsules help maintain normal intestinal function, relieve lactose intolerance symptoms. In addition, it promotes digestion and absorption, enhances the body’s immunity. Importantly ,it prevents cancer and inhibit tumor growth.
Glutathione
Glutathione is a tripeptide containing a sulfhydryl group (SH) that is widely present in nature. It is mainly found in the cytoplasm and plays a role in a variety of cellular biochemical functions.
Glutathione capsules can improve liver function and treat various liver diseases. In addition,it maintains immune function, and protect hemoglobin.
Who Needs Dietary Supplements?
Women and the elderly in special physiological stages
Women who are about to get pregnant: should eat foods fortified with folic acid. This can reduce the risk of certain serious congenital defects in the fetus.
Pregnant or breastfeeding women: they need to increase certain nutrients, especially folic acid and iron. If calcium-containing foods are not rich in intake, calcium supplements should also be taken.
Menopausal women: in order to reduce the loss of calcium in the bones, in addition to eating calcium-rich foods, you can also take calcium supplements in moderation.
Elderly people: elderly people generally have reduced digestion and absorption functions and increased nutrient loss. So they may need supplements such as vitamin D and calcium.
People whose needs cannot be met by normal diet
Dieters: People who implement strict weight loss plans are advised to take multivitamin and mineral supplements because excessive diet control can lead to insufficient nutrient content in food.
Vegetarians: If you do not consume dairy products or animal products in your daily diet, you may need additional calcium, iron, vitamin B, and vitamin D.
However, in principle, a very low-calorie diet should not be chosen unless under medical supervision.
Special work groups
People in special occupations have increased nutrient requirements or cannot get a rich diet. Such as workers who work in high-temperature environments for a long time and people who work in the ocean or in the field.
Patients who are recovering or ill
For example, digestive or liver diseases can affect appetite, or the absorption, utilization, and excretion of nutrients. Surgery can increase the need for certain nutrients. Some medications such as antacids, antibiotics, laxatives, and diuretics can interfere with the absorption of nutrients.
People who are under great mental stress or life pressure
This type of people are not only prone to certain diseases, but also easily lose nutrients in the body under stress conditions.
However, it should be noted that although vitamin and mineral supplements are one way to replenish energy. The fundamental way is to quit these bad habits.
Principles of choosing nutritional supplements
Personalized selection: Choose the nutritional supplement that suits you based on disease type, nutritional needs, age, gender and other factors.
Doctor’s guidance: Before choosing and using nutritional supplements, it is best to consult a doctor or nutritionist to ensure safety and effectiveness.
Pay attention to ingredients: Read product labels carefully to understand the ingredient content and avoid excessive intake.
Quality certification: Choose products that have been certified by national authorities to ensure product quality and safety.
Dietary Supplements vs. Natural Foods
Supplement efficiency
Natural foods: contain a variety of bioactive ingredients such as vitamins, minerals, dietary fiber, and antioxidants, and the nutrients exist in a natural complex form, which synergizes to enhance absorption (such as vitamin C promoting iron absorption). For example, the vitamin C in citrus fruits works together with flavonoids to have an antioxidant effect that is better than a single supplement.
Supplements: Mostly single or limited types of nutrients, lacking 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.
Targeted supplementation: Identify deficient nutrients through physical examinations or dietary records to avoid blindly following trends.
Consider safety: choose products that have passed NSF, USP and other certifications, and look for the “blue hat” logo on domestic health products.
But it is generally recommended to give priority to natural foods: try to meet nutritional needs through a diversified diet, and choose reliable nutritional supplements under the guidance of a doctor or nutritionist when necessary.
Conclusion
Dietary nutritional supplements are only supplements to daily diet and are auxiliary means. If you want to be healthy, then a balanced diet, adequate exercise, and a happy mood are all necessary. On this basis, using supplements appropriately according to your own situation is the right way.
