Rather than relying on supplements, Burnstine encourages you to fill your diet with foods that contain vitamins and minerals. But he also recognizes that for some people, especially those with certain health conditions or eating plans (like vegans), supplements can be helpful to close nutritional gaps.
When choosing supplements, read labels carefully. Look for the USP seal, which means a product has been tested for quality and purity.
1. Vitamin D
Vitamin D is a fat-soluble vitamin activated by exposure to sunlight. It helps maintain normal blood levels of calcium and phosphate and supports bone health. It also plays a role in the immune system and muscle function. It has been shown to reduce cancer risk and death from cardiovascular disease, but studies of its effect on other outcomes are inconclusive.
Many people who don’t get enough vitamin D from their diets can benefit from a supplement. Vitamin D is found in egg yolks, fish (especially salmon and trout), milk fortified with vitamin D, plant-based beverages fortified with vitamin D, and some brands of orange juice. Vitamin D deficiency is most common in people who live far from the equator and don’t spend much time outdoors, are very overweight, or have dark skin. It is also more common in people with gut-related issues that interfere with absorption, such as Crohn’s disease and IBS.
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Some of the most popular supplements include omega-3 fatty acids, magnesium, calcium, and vitamin D. However, it’s important to remember that supplements aren’t a replacement for a nutrient-dense healthy diet.
Talk to your healthcare provider about whether taking a dietary supplement is right for you. Supplements are not regulated the same way as medications, and some can interact with certain prescription drugs in ways that may make them less effective or cause side effects. If you do decide to take a supplemental pill, follow the label instructions on the bottle/package for proper storage and handling. It’s also best to take supplements at the same times each day to help you remember. A good way to keep track is to place your vitamins and supplements on a daily pill organizer.
2. Fish Oil
The benefits of omega-3 fatty acids have made this polyunsaturated fat one of the most popular supplements on the market. These healthy fatty acids, mainly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), can be found in foods like flaxseed, soybean and canola oils, walnuts, chia seeds, and fatty fish, such as tuna, salmon, sardines and mackerel.
While consuming the recommended amount of omega-3 from food is best, many people don’t have enough in their diets. Taking a supplement that contains EPA and DHA can help fill in the nutritional gaps, says Dr. Pedre. He suggests looking for a supplement that has been made using FDA Good Manufacturing Practices, which means it has been produced under sanitary conditions and adheres to standardized testing requirements.
Look for a supplement that has been tested for heavy metals, including mercury, which is often found in fish oil. It should also be certified free of polychlorinated biphenyls (PCBs), which are linked to cancer and birth defects.
A high-quality, purified fish oil should have no smell or taste and be free of contaminants such as rancidity. It should also contain a label that says the EPA and DHA are in an easily absorbed form. The best option is a liquid that can be divided into daily doses to make it easier to swallow, though capsules are also available.
As with any dietary supplement, talk to your internal medicine physician in Cary before adding it to your routine. They will be able to tell you whether or not it will interfere with any prescription medications you may be taking. Then, you can get the most out of this superfood to keep you feeling your best.
3. Probiotics
Trillions of good-for-you microorganisms live in your gut, helping you digest food and fend off diseases. They’re called probiotics, and scientists are continually tying new health effects to them. This fascination with the world of bacteria inside your gut is fueling a $35 billion industry of supplements that contains these helpful organisms—often combined with prebiotics, which are complex carbohydrates that feed them.
There are many different types of probiotics, and each one has a slightly different effect. But probiotics are generally thought to improve digestion, boost the immune system, and reduce inflammation. They may also lower cholesterol, prevent age-related diseases and even help you lose weight.
The best-known benefit is better gut health. Specifically, probiotics fight off unnecessary bacteria in your digestive tract and restore the natural balance of friendly to harmful microbes. This can alleviate bowel conditions like lactose intolerance, antibiotic-associated diarrhea and constipation, as well as support a healthy immune system, aid in lowering cholesterol, and calm skin issues like eczema.
Many studies are looking into probiotics’ potential to treat a wide range of health issues, including cancer and obesity. For example, research has found that certain lactic acid bacteria can slow the growth of intestinal cancer cells and decrease the enzymes that cause them to spread.
You can get probiotics in foods like yogurt, pickles, and fermented drinks such as kefir. However, dietary supplements are often a better way to get them. Unlike drugs, they don’t need to be approved by the FDA before being sold, and you should always talk with your doctor before starting a new supplement. They can help you figure out if it’s right for you, and they may be able to recommend specific probiotics that will work best for you.
4. Magnesium
Magnesium is one of the minerals often touted as a “magic supplement” for its many health benefits. It’s been said to boost energy, help you sleep, lower stress and blood sugar levels, treat depression and anxiety, improve your skin, increase bone strength, and even raise testosterone. And it’s a critical player in hundreds of biochemical reactions that support normal body functions.
Getting enough magnesium can be challenging, especially for people who have chronic digestive problems that reduce the intestines’ absorption of nutrients or conditions that cause them to lose too much through the kidneys. The elderly also tend to have lower intakes of magnesium because they’re more likely to be taking medications that can decrease the kidneys’ ability to excrete this nutrient.
But for most healthy adults who maintain well-balanced diets, it’s rare to be deficient in this mineral. That’s because it’s found naturally in a wide variety of foods, including dark-green leafy vegetables; whole grains; beans and legumes (including peanuts, soybeans, lentils, and baked beans); low-fat milk and yogurt; and some ready-to-eat breakfast cereals. It’s also available in fortified foods and dietary supplements.
A magnesium benefit is that it helps muscles relax and moves sugar into the cells where they can be used for energy. This is important for promoting exercise recovery and maintaining heart health. It also works together with calcium to make sure the muscles contract correctly and help keep your heartbeat regular.
The bottom line is that you should focus on optimizing your diet before turning to dietary supplements to ensure you are getting enough of this mineral. Vidalista 20 which help in dealing with male diuretic and heart problem. So talk to your doctor before adding it to your diet.
5. Multivitamin
A multivitamin is a combination of vitamins and minerals that helps meet your daily nutrient needs. It is available in capsule, tablet, gummy, and liquid form and should be taken once per day.
Many people choose to take a multivitamin to ensure that they are getting all of the nutrients needed to maintain optimal health. However, there is no evidence that multivitamins actually improve health or provide any extra benefits beyond what you get from a healthy well-balanced diet. In fact, some studies have shown that multivitamins do not prevent common cancers or death and that they may even increase the risk of heart disease.
The majority of multivitamins contain most of the vitamins and minerals needed for human health, including vitamin A, vitamin C, vitamin D, folic acid, magnesium, and iron. They also often contain other ingredients such as green tea extract, coenzyme Q10, probiotics, and fatty acids. The Food and Drug Administration does not regulate dietary supplements the same way it regulates prescription drugs, so it is important to check labels for possible interactions with medications.
For some groups, like women of childbearing age, doctors recommend taking prenatal vitamins to ensure that they are getting the nutrients needed for a healthy pregnancy. Folate supports neural tube development, calcium promotes bone strength and iodine helps prevent thyroid problems. Most other nutrient requirements can be met through a balanced diet, but it is common for women to need more than what is found in the average multivitamin. For this reason, it is important to consider a quality multivitamin that contains only the recommended amount of nutrients for your particular nutritional needs. The most reputable brands will include the United States Pharmacopeia (USP) seal on their label to indicate that they have been verified as meeting the highest standards for quality and safety.
