Do you feel like your diet is missing some key nutrients or vitamins? Taking supplements might be able to augment or fill in those gaps. In Australia, 2 in 3 people take daily supplements, according to a recent study. 66% of the population takes vitamins and supplements daily, with millennials spending more than $50 each month on them. But do you really need supplementation? Who should be taking them, and how much? While the debate is still out, it’s a fact that taking supplements plays a role in a healthy lifestyle. It’s just a matter of understanding the appropriate use.
What are Dietary Supplements?
Also known as food or nutritional supplements, dietary supplements refer to a range of products designed to complement your diet and provide lacking or missing nutrients. People take supplements for plenty of reasons, such as to boost overall health and immune function. There are also certain supplements, such as Oxyshred, which can improve physical performance. Suffice it to say that the supplement industry is huge and impactful.
Understanding The Necessity of Supplements
Many say that taking supplements is unnecessary because a balanced diet will provide you with the essential vitamins and minerals you need. Certain populations, however, require supplementation in their routines for their nutritional needs to be met. Who are they in particular?
Older Adults
As people age, their bodies may no longer be as efficient in absorbing certain nutrients. This can lead to deficiencies and the risks that come with them.
Some of the supplements that most older adults need include vitamin B12, which is essential for nerve function. The stomach tends to produce less acid as people get older, which impacts the absorption of vitamin B12. Other deficiencies they might have are iron and omega-3 fatty acids.
Pregnant Women
During pregnancy, there are certain nutrients an expectant mother and her developing foetus need, which they may not get from food. Folic acid, for example, is essential to prevent the development of neural tube defects. Supplementing with folic acid will ensure sufficient levels are reached. Supplementation with iron is also necessary to prevent maternal anaemia and to support foetal growth.
People with Dietary Restrictions
Veganism, vegetarianism, and other dietary patterns may lack nutrients mostly found in animal products. Fish, for instance, is high in Omega-3, a nutrient needed for heart and brain health. While there are plant-based sources of alpha-linolenic acid (ALA), like walnuts and flax seeds, their supply of the active forms of EPA and DHA is limited. Taking vitamin B12, iron, and omega-3 fatty acid supplements can help with most of these people’s deficiencies.
People with Limited Sun Exposure
Whether due to work, indoor lifestyles, or high latitudes, insufficient sun exposure can have a detrimental effect on people’s health. Without the skin exposed to sunlight, there’ll be no vitamin D synthesis.
On top of caring for your skin, adequate sunlight is also essential. This is because low levels of vitamin D can affect immune function and bone health. When there are limited dietary sources and sunlight, supplementing with vitamin D will boost production.
How Do You Benefit from Supplements?
Used appropriately and with the advice of a medical professional, supplements can do wonders for your health.
- Taking calcium and vitamin D supplements will help maintain bone density and keep osteoporosis at bay.
- Vitamin C and zinc can strengthen your body’s defence against germs, bacteria, and other sources of infections. Your overall immune system will work better.
- Anyone who’s at risk of cognitive decline or wants to improve their brain health could benefit from omega-3 fatty acids.
- Bodybuilders and physically active people will need protein supplements for muscle protein synthesis. This refers to a process of repairing muscles and building new fibres that have been damaged after exercise.
What are the Risks of Supplements?
Like any medication, overuse of nutritional supplements can have a negative effect. Excessive intake of vitamin A, for instance, can lead to toxicity that can cause liver damage. If you’re taking prescription medications, some supplements may cause problems or reduce a medicine’s efficacy.
This is why it’s always important to consult with a doctor before regular supplementation. Listen to their recommendations and start shopping with confidence for high-quality supplements from Elite Supps.