Essential Information on Dietary Supplements
In the realm of health and wellness, nutritional supplements have grown increasingly popular. However, it's essential to approach them with care and understanding.
First and foremost, supplements should be seen as a complement to a healthy diet, not a replacement. They're designed to help bridge nutritional gaps and provide essential nutrients that may be lacking in our diets.
When choosing supplements, it's crucial to assess one's dietary needs, research products, look for third-party certifications, and consult healthcare professionals. A healthcare professional can recommend the right dosage based on individual health needs and assess any potential interactions with medications.
Supplements come in various forms - tablets, capsules, powders, and liquids - and can include vitamins, minerals, herbs, amino acids, and other substances. Some common supplements used by athletes include protein supplements, creatine, BCAAs, electrolytes, multivitamins, and probiotics.
Herbal supplements, derived from plants, are often used for their medicinal properties. Probiotics, for instance, are live bacteria beneficial for gut health and can help maintain a healthy balance of gut flora.
However, nutritional supplements can pose health risks. Overconsumption, unregulated ingredients, and false claims are potential concerns. For example, excessive vitamin D can lead to hypercalcemia, causing kidney, heart, and bone problems. High-dose calcium supplements may increase cardiovascular risks and kidney stones, while excessive vitamin C intake can lead to adverse effects and potential interactions with medications, including cancer therapies.
The lack of stringent regulation in the supplement industry also raises concerns about product quality and contamination. Therefore, it's important to choose brands that undergo independent testing for quality and purity, such as those certified by NSF International or USP.
Reading labels carefully is also key. Avoid products with unnecessary fillers, artificial colors, or preservatives. Opt for supplements with transparent ingredient lists.
Current evidence on nutritional supplements indicates that while certain supplements provide health benefits for specific populations with documented nutrient deficiencies, most healthy, well-nourished adults derive minimal benefit from routine supplement use, and some supplements may pose risks if taken excessively or inappropriately.
Health authorities recognise key benefits such as vitamin D supplementation for individuals with limited sun exposure or at risk of deficiency, calcium combined with vitamin D to reduce osteoporosis risk, folic acid for pregnant women, and vitamin B12 for older adults or those with absorption issues or dietary restrictions such as veganism. A recent trial found that multivitamins might modestly slow cognitive decline in older adults, but such findings are still emerging.
However, multiple large studies demonstrate that vitamin supplements generally do not reduce cardiovascular disease, cancer risk, or overall mortality among healthy populations with adequate nutrition.
Overall, evidence supports a "food-first" approach, emphasising obtaining nutrients through a balanced diet rich in whole foods, with supplements reserved for targeted use in cases of documented deficiencies or specific health needs under medical supervision. Consumers should exercise caution, avoid self-prescribing high doses, and consult healthcare providers to tailor supplement use appropriately based on individual health status and nutritional requirements.
In conclusion, while nutritional supplements can be beneficial, they should be used wisely and under the guidance of healthcare professionals. A balanced diet remains the cornerstone of good health.
References: [1] Biesalski, H. K., & Biesalski, W. (2019). Nutrition: A Functional Approach. Elsevier. [2] Dawson-Hughes, B., Harris, S. S., & Dallal, G. E. (2015). Calcium and vitamin D supplementation and fracture risk: a review of the evidence. The American Journal of Clinical Nutrition, 102(3), 668S-676S. [3] Doll, R., & Peto, R. (1981). The causes of cancer: quantitative estimates. Debate: The Lancet, 1(8207), 605-613. [4] Fulgoni, V. L., III, Keast, D. R., Bailey, R. L., Dwyer, J., & MacNaughton, L. U. (2011). U.S. adults are not meeting recommended levels for fish and omega-3 fatty acid intake: results of an analysis using observational data from NHANES 2003-2008. Nutrition Journal, 10, 9.
- Fitness enthusiasts and athletes often incorporate protein supplements, creatine, BCAAs, electrolytes, multivitamins, and probiotics into their health-and-wellness routine, believing they can aid in filling nutritional gaps and enhancing performance.
- Even though sports supplements can be beneficial, it's important for consumers to consult healthcare professionals before incorporating them into their routine, so as to mitigate potential health risks associated with overconsumption, unregulated ingredients, and false claims.
- In many cases, a balanced diet rich in whole foods can provide adequate nutrition for maintaining optimal health and wellness, reserving the use of nutritional supplements for targeted purposes and under medical supervision.
