Most of us know how to eat healthily, but sometimes we still consume less nutritious foods than we would like
Consuming supplements regularly is the perfect solution to help limit nutrient deficiencies in our bodies and ensure we’re getting everything we need to function at our best.
Dietary Supplements: What You Need to Know
However, dietary supplements are not drugs, so they do not cure disease or improve physiological function. They will have some of the following benefits: Support overall health and energize the body; Supports the immune system and reduces the risk of age-related diseases; Improved performance in sports and intellectual activities; Supports nutrient absorption during periods of reduced feed consumption; Regular nutritional support.
FOOD SUPPLEMENTS CANNOT REPLACE FOOD
Food supplements should not be used as a substitute for a varied diet. Instead, you should only supplement them to ensure a more sustainable intake of healthy nutrients.
According to the “Nordic Nutrition Recommendations” by the Nordic Council of Ministers, 2014 and the World Health Organization, 2020, a healthy diet should include:
• Healthy proteins: Chicken, fish, legumes, nuts, and seeds. Less than 500g red meat/week. Avoid processed meats (sausages, ham, beef jerky).
• Healthy carbohydrates: Whole grains, potatoes, brown rice, whole grain bread. 25-35 g fiber per day. Less than 10% of calories from sugar, for additional health benefits, stay below 5% (about six teaspoons) a day.
• Healthy fats: From oils, nuts, seeds, avocados, etc. Fish 2-3 times a week (including oily fish two times).
• Vegetables: Over 500g (5 servings) of fruits, berries, and vegetables per day. It is best to consume fruits and vegetables colored in the seven colors of the rainbow as they are rich in different antioxidants.
• Limit salt: Less than 5g of salt (1 teaspoon) a day.
The above diet is not difficult to follow as long as you have a plan for yourself. But sometimes, life doesn’t go the way you want it to, and even with your perfect meal planning, you still have to consume less nutritious foods from time to time. Therefore, take some necessary supplements for your body to limit nutrients such as vitamins, minerals, antioxidants, and omega 3 to support overall health.
WHO NEEDS FOOD SUPPLEMENTARY?
If you are a healthy person who eats various foods, including fruits, berries, vegetables, whole grains, legumes, low-fat dairy products, eggs, lean meats, and fish, you can No additional food required. But sometimes, you need to use them in certain cases. Consider the right time to add them!
Depends on age
Growing children and adolescents need calcium for strong bones. Many children and adolescents do not meet the required amount of nutrition. One of the reasons for that is anorexia. Therefore, a multivitamin and mineral supplement is necessary.
As you age, your nutritional needs change slightly. Because mineral density in your bones declines with age, you need more calcium and vitamin D to support bone health and therefore need to supplement these nutrients.
In some parts of the world, you may have a higher need for certain nutrients. For example, there are countries where it is difficult to find enough fruits and vegetables to meet your vitamin, mineral, and antioxidant requirements. In that case, antioxidant-rich multivitamin supplements are needed.
Also, suppose you live in the northern part of the globe, like Sweden, at certain times of the year. In that case, the sun’s rays are not enough to stimulate the body to produce vitamin D. That’s why your vitamin D should be supplemented at that time (Northern European Council of Ministers, 2014).
Currently, there is a common situation in many parts of the world that is pollution. Excessive exposure to pollutants and sunlight causes oxidative damage to our cells. Therefore, you need to add antioxidants to your diet (Pham Huy et al., 2008).
Today there are many different types of diets. If you exclude whole food groups from your diet, such as carbohydrates, you will need additional foods, for example, fiber, vitamins, and minerals.
If you are losing weight, limiting your food consumption, you need a multivitamin and mineral supplement.
In addition, for example, a fish allergy is also a reason you have to eliminate certain foods from your diet. In this case, you should supplement with the necessary Omega 3 for the body.
If you feel like you don’t have a healthy diet due to being too busy or eating many unhealthy foods, taking vitamin, mineral, or antioxidant supplements is a great way to limit nutrient deficiencies and support your health.
ARE ANY RISKS?
Depending on where you live, supplements may or may not be strictly regulated.
In the European Union (EU), dietary supplements are considered food. The law also regulates which vitamins and minerals, and the substances used as their sources, may be used to manufacture dietary supplements. For ingredients other than vitamins and minerals, the European Commission has established regulations to protect consumers from potential health risks, in addition to maintaining a list of known or suspected substances. Side effects on health to control them.
Since dietary supplements are considered food, it is the responsibility of the manufacturer, importer, supplier, or distributor to ensure that they are safe to consume.
To make sure you take your supplement safely, you must read and follow the recommended daily amount stated on the packaging.
Consuming more than necessary can harm the body due to side effects. If you are unsure of your health status, consult your doctor or nutritionist before taking a supplement.
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