For our health and wellbeing, a healthy diet is essential. While it is ideal to obtain all the nutrients we require from our diet, many people may benefit from taking dietary supplements to assist them do so for a variety of reasons, including lack of access to wholesome foods and busy schedules.

More than 2 billion people, or one in three people worldwide, suffer from hidden hunger, commonly known as micronutrient insufficiency. In the US, more than 80% of people over the age of one do not eat the necessary amount of vegetables, and around 75% of people over the age of one do not eat the recommended amount of fruit.

Given that these foods are among the best sources of vitamins and minerals, it shouldn’t be surprising that many people don’t get enough of these vital micronutrients on a daily basis. Many health professionals recommend using supplements to fill in these and other dietary deficits. Babies and early children are given vitamin A supplements in several cultures and regions of the world, whereas women of reproductive age are given folic acid supplements.

Recognizing the Function of Supplements

Recently, we collaborated with the Council for Responsible Nutrition to learn more about dietary supplement usage patterns globally and among general consumers.

After interviewing 13,000 people across 24 countries, we discovered that:

• The weekly use of vitamins and supplements is practiced by 64% of respondents.
• One or two vitamins or supplements are taken weekly by 61% of people.
• The average respondent who now takes vitamins or supplements spends roughly $286 annually.
• While 27 percent of respondents said they take supplements after seeing their doctor, 30 percent said they learn about them from social media and internet searches.

Interestingly, 77 percent of respondents indicated they would like to know more about the health advantages of various vitamins and supplements to improve their wellness, regardless of how they obtain their information.

In fact, educating people about nutrition is essential for long-term success. Brian Wommack, Senior Vice President of the Council for Responsible Nutrition, asserts that it is essential to have a thorough understanding of both the benefits and proper usage of nutritional supplements. In addition to preventing nutritional deficiencies, supplements can improve health and advance any wellness program.

How can we then assist people in determining which supplements to take in order to suit their unique needs? We’ll cover the fundamentals of supplements and how they affect our bodies in this tutorial.

The Latin word supplere, which meaning to full up or finish, is the source of the English word supplement. To supplement or fill nutrient gaps, supplements are employed in the field of nutrition.

Any products you use to augment your diet are regarded as Comprimé stéroides anabolisants dietary supplements by the US Food and Drug Administration. These consist of dietary supplements such vitamins, minerals, fish oils, herbal teas, and more.

What Kinds of Supplements Are There?

Supplements are intended to be used as a source of nutrients to fill identified nutrient gaps or, more frequently, to establish a regular intake of a particular combination of nutrients. Additionally, many shoppers use dietary supplements for certain functional or health advantages.

These products are now available in a range of formats, including capsules, powders, gummies, chews, functional beverages, and other alternative formats to meet the interests and tastes of consumers, thanks to innovation and technology.

Here is a quick rundown of the most well-liked supplements:

Minerals and vitamins

The vital micronutrients that our bodies require in order to survive include vitamins and minerals. They are crucial for maintaining the body’s structure and functionality, as well as the health of our eyes, hearts, skin, bones, and muscles.

While a balanced diet can provide you with the majority of your daily needs for micronutrients, multivitamin and multimineral supplements are a handy way to do so.

Consider using multivitamin supplements as “nutritional insurance” to assist assure that, along with making good food choices, you’ll be getting all the micronutrients you need each day. For instance, even though I attempt to make the healthiest possible meal selections, I don’t always eat well. So I make sure I give my body what it needs by taking a daily multivitamin supplement.
kinds of dietary supplements

Targeted or specialized supplements

Depending on their stage of life or individual wellness objectives, consumers may prefer to concentrate on particular areas of their health and wellness due to the complexity and individualized nature of nutrition. As a result, there are supplements designed specifically for different categories, such as immunity, heart health, brain health, digestive health, and sleep.

These supplements are either taken regularly or are intended to supplement diets for specific purposes, such as supporting activity or addressing needs at various stages of life. For instance, I take a supplement to assist my body produce more nitric oxide, which supports blood flow and my running performance. This can be accomplished with the aid of particular amino acids and dietary nitrates.

I take a fiber supplement on a daily basis because I might not always get enough fiber in the form of fruits, veggies, and whole grains.

There are also particular supplements for macronutrients. For instance, seafood contains the healthy fats known as omega-3s. I will gain by taking an omega-3 supplement that contains EPA and DHA, two of the most advantageous omega-3 fatty acids present in fish oil, as I may not be ingesting them frequently enough.

Herbs, phytonutrients, and other botanical dietary supplements

Plant components or extracts are used to create botanical supplements. They have been used for millennia for a number of functional and health advantages.

Many of the phytonutrients (also referred to as phytochemicals) found in plant foods including fruits, vegetables, beans, tea, and spices, many of which give these foods their characteristic colors and fragrances, are present in some of these plant-based supplements.

Other botanicals contain plants or spices such saw palmetto, ginkgo biloba, ginseng, turmeric, garlic, and poppy seeds.

One botanical element that is widely utilized to enhance digestive health and nutrient absorption is the pure juice of the aloe vera plant.

Nutrition for Sport

Sports nutrition supplements are used by a lot of athletes, from pros to weekend warriors, to improve their performance before to, during, and after training.

They provide a range of advantages, from improved activity and hydration to post-workout recovery.

Protein is essential for muscle growth and repair in athletes of all skill levels, which explains why protein smoothies and supplements are so popular.

Weight Control

Our health and wellbeing depend on maintaining a healthy weight. Diabetes and hypertension are linked to obesity and are risk factors for cardiovascular illnesses. Addressing obesity doesn’t necessarily minimize or eliminate the health risk for these disorders because they can develop for other reasons.

This is one of the factors contributing to the high demand for weight-management solutions. 24 percent of customers particularly take supplements for weight management, according to our combined poll.

Who Should Consume Nutritional Supplements?

We think that everyone can benefit from taking a daily multivitamin because most individuals don’t always eat a completely nutritious diet. If a consumer is on a limited diet, a low-calorie diet, or needs certain nutrients to support their health and wellness goals, they may also need supplements.

I’ve worked with my colleague Susan Bowerman, a registered dietitian and senior director of worldwide nutrition education and training, to come up with some practical advice for maximizing your nutritional intake using supplements, which you can find in the sections below.

However, we advise speaking with your doctor before making dietary changes or taking supplements. If you require specialized supplements to treat a problem or make up for a deficiency, your doctor can advise you. Always inform your doctor about any supplements you use, as some can interact negatively with prescription drugs.

When Should You Take Supplements?

In general, since digestion slows down while we sleep, vitamins are best taken in the morning as opposed to at night. Do read the product’s label and follow any instructions.

Consistency is more significant than anything. We advise you to tie taking your supplements into another part of your daily routine, such as preparing your morning coffee, cleaning your teeth, or working out.

Should Supplements be Taken with Food?

Supplements are often best taken with food. Stomach acid and fat both aid in the absorption of fat-soluble vitamins and certain phytonutrients.

Fluids aid in the dissolution of tablets and capsules as well as the absorption of water-soluble vitamins.

It’s also best to take several nutrients in combination. Here are a few instances:

• For our bodies to absorb vitamins A, D, E, and K, a source of fat is necessary.
• Enhancing calcium absorption is vitamin D.

If you are a vegan or vegetarian, be sure to include a source of vitamin C in your meal, such as citrus fruits and strawberries, to improve iron absorption. Vitamin C increases the absorption of non-heme iron.

In general, citrus or acidic foods increase the rate at which minerals are absorbed.

Lycopene and other carotenoids from foods like tomatoes and carrots are more easily absorbed by the body thanks to fats.

Advice for vegetarians and vegans:

Planning is necessary in order to get enough protein because vegan and vegetarian diets forbid the use of animal products. Beans, peas, lentils, nuts, and whole grains are just a few examples of plant foods that are high in protein. Vegetarians and vegans can also supplement with easily ingested protein powders made from plant sources like soy, quinoa, peas, or rice.

If you consume little to no animal-based meals, you may want to think about taking these supplements as animal foods are also good providers of vitamin B12, zinc, iron, and calcium.

If You’re Following a Diet

You eat fewer calories when you follow a calorie-restricted diet, which might make it more challenging to meet all of your nutritional needs. Multivitamins can be helpful to fill in your nutritional gaps while you are reducing your calorie intake. Take them every day at the same time and with a meal.

Women Who Are Carrying Children or Are Nursing

Your daily calorie requirements increase by 300 calories more than usual while you are pregnant. Because they are designed to address the particular nutrient requirements of pregnant women, prenatal vitamins are frequently advised.

Folic acid is a vital component that plays a crucial function in the growing neural system of the unborn child, making it particularly crucial during the prenatal period. In order to meet the nutritional requirements of your growing kid while you are nursing, you need an additional 200 calories on top of the 300 you needed while you were pregnant. The majority of medical professionals advise women to keep taking their prenatal supplements during this time.

Women in Premenopause

Iron is lost each month by premenopausal women during their menstrual cycles. Many women don’t consume enough iron daily in their diets. Supplements can assist women in this age group meet the minimum requirements for calcium, as many of them do not consume enough of it. Learn more about the dietary requirements of women by reading this guide.

How to Make the Best Supplement Decisions

Supplements are not all created equal. It’s crucial to select goods from reputable manufacturers. The following pointers are provided by my colleague Kristy Appelhans, Vice President, Global Consumer Safety, to take into account while selecting dietary supplements:

• Visit the business’ website to learn more about its dedication to scientific advancement and research.
• Examine the product’s ingredients. Investigate the advantages and cons and find out what experts have to say.
• Find out where they get their ingredients from, how they make their products, and whether the item is suitable for your particular needs, dietary requirements, or other preferences.

Investigate how much testing the business does on its ingredients.

Don’t hesitate to ask your doctor for advice on the best supplements to take. Additionally, make sure you only purchase goods from reliable companies that offer up-front, factual information and support a healthy way of life.

Keep in mind that supplements might be supportive in our lives.

Supplements should complement good eating and active lifestyle choices, not replace them. Consider them a part of your daily routine and lifelong wellness plan rather than a one-time deal.

Spend some time improving your general health, whether it is by exercise, preparing healthier foods, or adding extra vitamins and supplements to your daily regimen. When one commits to a healthy lifestyle, consistency is essential.

Erika Morales