Food is a major source of our nutrition, providing a rich array of essential vitamins and minerals. Therefore, consuming a diverse range of foods can help achieve optimal health. However, despite eating healthy food, nutritional deficiencies can sometimes sneak up on us.
For instance, over two billion individuals are deficient in essential minerals and vitamins, and twenty-four percent of the world's population has anemia. You might wonder why. Modern agricultural practices and excessive food processing have stripped nutrients from our food, causing health issues.
Luckily, food supplements can fill these nutritional gaps, but due to limited regulation, it can be challenging to sift through the right ones. To choose a safe and high-quality product, you need to know everything about supplements.
Understanding Supplements
A supplement is an addition to the diet to ensure a healthy supply of nutrients to the body. It may contain vitamins, minerals, amino acids, herbal extracts, enzymes, and other ingredients. Commonly, supplements contain vitamins and minerals as essential constituents.
Vitamins are organic substances that help our body function properly and stay healthy. These micronutrients are further divided into water-soluble vitamins and fat-soluble vitamins.
Additionally, supplements are also available in different formats, such as:
i. Pills and capsules
ii. Liquids
iii. Gummies
iv. Powders
Powders and liquids absorb more quickly in the body than pills, capsules, and gummies. Gummies are preferred for their palatability and pleasant taste, while pills and capsules are more stable and easy to swallow. However, more research is needed to support this information.
Benefits of Taking Multivitamins and Mineral Supplements
Some believe supplements can fill nutritional gaps, prevent chronic diseases, and enhance bodily functions. However, research on the effects of multivitamins and minerals on the human body presents mixed results. Many studies, however, suggest that supplements offer the following health benefits. 1. Immune Function: Measuring the impact of vitamins and minerals on immunity is challenging because the immune system is complex. However, many studies suggest that nutrients can enhance the immune system. A review, for instance, concluded that vitamins and minerals, including vitamins A, C, D, E, selenium, and zinc, are essential for normal immune function. A deficiency of these nutrients can weaken the immune system.
2. Energy Production: One of the most important functions that vitamins and minerals play in our body is releasing energy from food. B vitamins, for example, are involved in energy production and help the body release energy from food – minerals, such as iron and magnesium, transport oxygen to the enzymes involved in metabolism. Together, these nutrients maintain efficient energy metabolism.
3. Brain Function: A recent clinical trial found that a daily multivitamin intake may improve memory in older adults. A study also supports this fact and concludes that vitamins B, C, D, and E contribute to brain health and support neurotransmitters. Not only vitamins but also minerals like magnesium, iron, selenium, zinc, and copper protect against cognitive decline.
4. Eye Health: Age-related muscular degeneration is a common cause of permanent blindness globally. Adding vitamins, antioxidants, and minerals to the daily diet can improve vision and support overall eye health. Several reports highlight the benefits of vitamin C, zinc, omega-3 fatty acids, vitamin E, and coenzyme Q10 for eye health. Research has also revealed that multivitamins can reduce the risks of cataracts, another common eye disease.
5. Bones and Joints: Most supplements include calcium, vitamin D, phosphorus, potassium, and magnesium as primary ingredients. Calcium is important for bone density, vitamin D helps in calcium absorption, and magnesium supports bone structure. Collectively, these minerals and vitamins promote overall bone and joints health.
6. Lungs Health: Many studies suggest that supplements also impact lung health and the breathing system. For example, vitamins D, E, C, and folate help prevent respiratory diseases, including COVID-19. Vitamin B12 deficiency, in particular, can cause a lack of red blood cells, leading to anemia and shortness of breath. Thus, vitamin B12 helps the body produce healthy red blood cells.
Supplements: Who Needs Them and Why
Nutritional needs vary depending on age, gender, genetics, and health conditions. Our nutritional requirements change as we age. Older adults often need calcium and vitamin D to support bone health. Individuals with chronic health conditions such as diabetes, cancer, autoimmune diseases, and HIV/AIDS may need more vitamins and minerals.Pregnant women, in particular, need a diet rich in folic acid and iron to promote fetal development and maternal health.
Another important term to understand is targeted nutrition. Many individuals with certain medical conditions and nutritional deficiencies may benefit from a personalized approach known as targeted nutrition.
For example, fitness enthusiasts and athletes need precise levels of vitamins and minerals to support their physical performance. Those following vegan diets are advised to take vitamin B12, iron, and omega-3 fatty acids. Thus, our daily diet may not fulfill these specific nutritional needs.
As a result, healthcare providers may recommend supplements.
However, selecting supplements requires considering several critical aspects. Be mindful of the following key considerations.
Choosing the Best Vitamins: Guidelines for Safe Supplementation
Adding a supplement to your routine requires a complete analysis of whether a multivitamin suits your nutritional needs. Healthcare providers usually suggest supplements based on your specific body needs.Ingredients and Dosage
Supplements come with a Supplement Fact Label that provides information about active ingredients, allergens, dosages, and other ingredient details. You must identify whether a supplement contains all the essential minerals and vitamins your body needs in the proper dosage.To function properly, our bodies require vitamins A, B1, B2, B3, B6, B12, C, D, E, and K. Along with vitamins, we also need essential minerals, including zinc, iron, magnesium, selenium, potassium, and iodine.
However, taking excessive vitamins can harm our bodies. For example, smokers should avoid taking multivitamins, which provide large amounts of beta-carotene, as they may increase the risk of lung cancer.
The same study also reported that excessive quantity of vitamin A (in the form of retinol) during pregnancy can cause birth defects in infants.
Regulations on Supplements
The Food and Drug Administration (FDA) does not approve supplements. Instead, supplements are regulated under the Dietary Supplement Health and Education Act of 1994 (DSHEA). Under these regulations, manufacturers are responsible for ensuring product safety. They follow Good Manufacturing Practices (GMP) and International Organization for Standardization (ISO) standards to ensure high-quality supplements. To address the gap left by the FDA and DSHEA, many organizations seek third-party certifications to prove the supplements’ quality and safety. For instance, the U.S. Pharmacopeial Convention (USP) – a non-profit organization – determines the purity of the supplement ingredients. The Joint FAO/WHO Expert Committee on Food Additives (JECFA) evaluates the safety of ingredients used in food supplements. The Banned Substances Control Group (BSCG) certifies the supplement samples for the absence of banned substances. NSF International is another independent organization that issues certificates that are helpful for athletes when choosing supplements. This certification ensures that the product does not contain any substances prohibited by sports organizations.
Bioavailability of Ingredients
Naturally, vitamins exist in different forms, with some being more bioavailable than others. Taking bioavailable vitamins can enhance absorption and maximize benefits. For example, a study found that the liposomal form of vitamin C is more bioavailable than other non-liposomal forms. Also, research on vitamin E absorption suggests that Alpha-tocopherol is the best form absorbed in the body. Both of these forms are derived from plant resources. However, a review report concluded that animal vitamins are more bioavailable than those sourced from plants. The bioavailability of vitamins awaits further studies.Additives and Allergens
Many individuals readily assume that a supplement is safe with the way it is advertised. However, it is extremely important to understand that every supplement does not meet high-quality and safe standards. Even if a healthcare provider recommends it, you must read the ingredient label. Why? Supplements may contain additives, fillers, binders, colors, sweeteners, or preservatives to maintain texture, taste, and consistency. Silicon dioxide, magnesium stearate, vegetable gum, cellulose, citric acid, and maltodextrin are the most common additives found in supplements. Fish, shellfish, dairy, and meat are the common allergens found in supplements declared by the FDA under the Food Allergen Labeling and Consumer Protection Act of 2004 (FALCPA).
When selecting, consider a supplement free from allergens and additives.
After consuming a supplement, if you experience any allergic reactions, such as hives, throat, tongue, and face swelling, or breathing difficulty, immediately seek medical help.
