Whether you have a basket filled with them, or they’re filling your bathroom cabinet to the brim, you are not alone if you are buying dietary supplements. MILLIONS of people worldwide spend huge amounts on supplements annually.
What are dietary supplements?
Dietary supplements are manufactured products that most often come in capsule, tablet, powder, or liquid form. They are intended to supplement a person’s diet where there might be a nutrient deficiency. The nutrients in supplements are either synthetic or extracted from naturally occurring food sources. The nutrient compounds found in supplements are vitamins, minerals, fiber, fatty acids, and amino acids.
Not all substances found in dietary supplements are considered essential to life, and aren’t nutrients per se, but are marketed as having a beneficial effect, for example, plant pigments or polyphenols. Some supplements, like collagen, are sourced from animals. They may be sold individually or in combination with other nutrients.
How do supplements work?
Supplements are meant to supplement a person’s diet where there is a nutrient deficiency. If there is no deficiency, the supplement won’t “work” ie. it will be excreted, and you will have expensive pee🤔🤣.
The only reliable way to determine if a person has a deficiency, and what nutrient he is deficient in, is through blood test analysis. Although most supplements won’t harm you when taken unnecessarily, a lower dosage will surely be less expensive. Blood test analysis will ensure that you aren’t only treated for the correct deficiency but that you will receive a suitable dosage too. As the deficiency is treated the dosage should be lowered until there is no longer a need to supplement. Supplements are simply that – a supplement to a dietary deficiency that should clear up over time with supplementation. After that, there is no longer a need to supplement.
Dietary supplements that are known to benefit your health.
Vitamin B12 can help keep nerve and blood cells healthy, make DNA, and prevent anemia.
Folic acid can reduce birth defects when taken during the first months of pregnancy.
Vitamin D aids in the absorption of Calcium and can strengthen bones.
Calcium can promote bone health.
Vitamins C and E can prevent cell damage and support a healthy immune system.
Fish oil can support cardiovascular health.
Vitamin A can slow down age-related vision loss from macular degeneration.
Zinc promotes skin health and slows down age-related vision loss from macular degeneration.
Melatonin can help counteract jet lag and assist with better sleep.
Magnesium can ease restless legs, and muscle cramps, and assist with better sleep.
Supplements that may be harmful to your health.
While most supplements won’t harm anything but your wallet, it should be noted that existing medical conditions may make the use of some supplements undesirable. The efficacy of certain medications can also be affected by supplementation.
Most vitamins are water-soluble which is why the excess that is not absorbed will end up being flushed down the loo. Other vitamins like Vitamin A, D, E, and K are fat-soluble and are stored in the liver. Overdosing on these supplements is not only possible but can be harmful to the liver especially where there is a pre-existing condition (known or unbeknownst to the patient).
Vitamin K can reduce the effectiveness of blood thinners.
Gingko can increase blood thinning.
St. John’s wort can make some drugs, such as antidepressants and birth control, less effective.
Herbal supplements like comfrey and kava, can damage your liver.
Beta-carotene and vitamin A, can increase the risk of lung cancer in smokers.
For obvious reasons, it is recommended that you take any supplements under the supervision of your medical practitioner, especially if you have any pre-existing conditions or have been prescribed other medications as well.
My favourite supplements.
Some nutrients are essential to a healthy life and immune system. While all of them can be consumed through normal food, there are some nutrients that most people are deficient in – mostly because people aren’t eating a wide variety of whole foods to start with, but also because we are not consuming these nutrients in sufficient amounts in today’s Western diet.
Supplements most people can safely use and benefit from are:
Omega 3 fish oil can support cardiovascular health
Magnesium can ease restless legs, muscle cramps, and may improve sleep quality
Minerals Zinc, Potassium, Calcium, Magnesium can help strengthen bones, sleep quality, immune support, blood sugar control and overall mood.
Creatine Monohydrate (yes, even if you don’t exercise) can increase strength, improve performance and promote brain health.
Whey protein furnishes the body with crucial amino acids for muscle growth, tissue repair, and development of new muscle, and plays a role in slowing down and preventing bodily degeneration.
These supplements are safe and beneficial for all ages.
Which brand of supplements should you use?
There are thousands of supplement brands out there. If you are not being prescribed a supplement by your medical practitioner, all those options may be overwhelming!
If you are super diligent you can search websites like ConsumerLab and NSF International which offer unbiased supplement evaluations and check for purity, potency, and safety. However, most South Africans prefer not to pay for their supplements in USD.
Look for a brand with a good track record and reputation. Look at the ingredients and rather choose a supplement without added sugars, colourants, flavorings, and preservatives.
I have been using HMT Supplements for the past 3 years and have recently been chosen as a proud Brand Ambassador. HMT is a South African company with a long-standing good reputation, offering a wide range of “clean” supplements at an affordable price. If you have any questions regarding the product, you are most welcome to send an e-mail to mycoach@levelupnutrition.co.za and I’ll gladly assist!
Conclusion:
Some nutrients are essential for life, and we can’t go without them. While it is always best to consume these nutrients through food, there are some instances where supplementation may be necessary. Some people have medical conditions or take medications that make the absorption of nutrients more difficult, and supplementation may be their only option. Others, like vegans for instance, may be excluding whole food groups (and the nutrients they contain) from their diets and may need to supplement too.
Always choose a supplement from a reputable brand and if you have a reason to visit your doctor regularly, only use supplements under his/her supervision.
For the rest of us – never underestimate the power of a diet containing a wide variety of whole foods! That colourful salad and steak is likely ticking all the boxes!
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Esté Bell is a South African-based health coach and she’s lived an active life. From her teens to her late thirties, she battled disordered eating and health challenges. Her pivotal moment was the realization that her health was deteriorating, prompting her to embark on a journey towards holistic wellness.
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I am an executive contributor for Brainz Magazine - Read more from Esté!