Food supplements are a significant and often debated topic in the health world. Many experts claim they are unnecessary for most people and can sometimes even be harmful. For example, excessive intake of vitamin A supplements may increase the risk of cancer.
On the other hand, studies have shown that certain food and nutrition supplements can be genuinely beneficial, especially for individuals with specific illnesses or conditions.
Here are some examples of food supplements that may significantly improve your health:
1. Vitamin D
Only a few foods naturally contain vitamin D, such as salmon, tuna, sardines, and egg yolks. Because of this, it can be challenging to obtain adequate amounts of this nutrient through diet alone. Some fortified products, like breakfast cereals, cheese, and milk, also provide vitamin D, but not everyone can consume them.
Apart from food, sunlight exposure is one of the best ways to get vitamin D. However, not everyone has the opportunity to sunbathe regularly, whether due to skin sensitivity or busy schedules working indoors.
For those who cannot consume enough vitamin D-rich foods or get sufficient sun exposure, taking vitamin D supplements is a good option. Look for ergocalciferol (vitamin D2) or cholecalciferol (vitamin D3), the most common forms of vitamin D supplements, which are available in drugstores or online pharmacies.
2. Vitamin B12
Vitamin B12 is essential for brain function and the production of red blood cells. Unfortunately for vegetarians and vegans, vitamin B12 is only found in animal-based foods such as liver, fish, eggs, and beef. Hence, those following vegetarian and vegan diets are advised to take B12 supplements.
Studies also suggest that vitamin B12 supplements benefit older adults, as aging reduces the stomach’s ability to produce the acid needed to process and absorb vitamin B12. While fortified foods are an alternative source, taking supplements can help ensure sufficient intake.
3. Folate
Folate, a type of B vitamin, is a vital supplement for pregnant women. It plays an essential role in red blood cell production and DNA health. Insufficient folate increases the risk of birth defects in babies.
Although many foods naturally contain folate, measuring whether an individual gets enough can be challenging. For this reason, doctors often prescribe folate supplements to pregnant women.
4. Dietary Fiber
Aside from preventing constipation, adding fiber to your diet offers numerous health benefits. Research shows that high dietary fiber intake can lower the risk of heart disease, obesity, and diverticulitis. It also helps reduce cholesterol levels.
While fruits, vegetables, and whole grains are excellent sources of fiber, many people still fail to meet the recommended fiber intake for their age and gender. Fortunately, dietary fiber supplements like psyllium are widely available in drugstores.
5. Omega-3
For individuals with cardiovascular diseases, omega-3 supplements can be highly beneficial. Studies also highlight their ability to combat inflammation and lower cholesterol levels.
Common omega-3 supplements include fish oil. However, avoid fish liver oil due to its high vitamin A content, which can lead to overdose. For vegetarians, vegans, or those allergic to fish, chia seeds and flaxseeds are excellent sources of omega-3 and can be consumed as food or soft capsules.
6. Zinc
Research indicates that zinc can help alleviate cold symptoms and speed up recovery. If you’re taking a vitamin C supplement, consider one that includes zinc for an added immune system boost.
Ultimately, the best way to obtain essential vitamins and minerals is through a healthy, balanced diet. However, when this is not possible for various reasons, food supplements can be a valuable alternative to fill nutritional gaps.
