Benefits Of Dietary Supplements

Benefits of dietary supplements
Benefits of dietary supplements

Dietary supplements are products designed to augment your daily intake of nutrients, including vitamins and minerals. Many are safe and offer significant health benefits, but there are some that pose health risks, especially if overused. Dietary supplements include amino acids, fatty acids, enzymes, probiotics, herbals, botanicals, and animal extracts.

In addition to vitamins and essential minerals, popular supplements include:

  • Chondroitin
  • Echinacea
  • Fish Oil
  • Ginkgo
  • Green Tea
  • Ginseng
  • Glucosamine
  • Garlic
  • St. John’s Wort
  • Saw palmetto

The Dietary Supplement Label

All products labelled as a dietary supplement carry a Supplement Facts panel that lists the contents, amount of active ingredients per serving, and other added ingredients (like fillers, binders, and flavourings). The manufacturer suggests the serving size, but you or your health care provider might decide that a different amount is more appropriate for you.

Benefits

Normally, you should be able to get all the nutrients you need from a balanced diet. However, supplements can provide you with extra nutrients when your diet is lacking or certain health conditions trigger a deficiency (such as cancer, diabetes, or chronic diarrhoea).

In most cases, a multivitamin/mineral supplement will provide all the micronutrients with your body needs. They are generally safe because they contain only small amounts of each nutrient (as measured by the daily value, or DV). {benefits of dietary supplements }

Individual nutrients are also available as supplements, usually in doses larger than your typical multivitamin. They can be used to treat a deficiency, such as an iron deficiency, or reduce the risk of a medical condition, such as hypertension.​

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For example, large doses of vitamin B3 (niacin) can help raise “good” high-density lipoprotein (HDL) cholesterol, while folic acid has long been used to reduce the risk of a birth defect called spina bifida.

Unless a specific deficiency is identified, a supplement is usually not necessary if you eat and exercise properly. The appropriate use of supplements can help you avoid side effects and toxicities associated with overuse.

EffectivenessBenefits Of Dietary Supplements

If you don’t eat a nutritious variety of foods, some supplements might help you get adequate amounts of essential nutrients. However, supplements can’t take the place of a variety of foods that are important to a healthy diet. Good sources of information on eating well include the Dietary Guidelines for Americans and MyPlate.

Scientific evidence shows that some dietary supplements are beneficial for overall health and for managing some health conditions. For example, calcium and vitamin D are important for keeping bones strong and reducing bone loss; folic acid decreases the risk of certain birth defects, and omega-3 fatty acids from fish oils might help some people with heart disease. Other supplements need more study to determine their value. The U.S. Food and Drug Administration (FDA) does not determine whether dietary supplements are effective before they are marketed.

Risks

In the United States, dietary supplements are not regulated as strictly as pharmaceutical drugs; manufacturers do not have to prove that they are either safe or effective. The U.S. Food and Drug Administration (FDA) doesn’t even determine whether dietary supplements are effective before they are shipped to market shelves.

With that said, the FDA maintains a list of tainted or potentially harmful products marketed as dietary supplements. The worst offenders are usually weight loss aids, “natural” sexual enhancement pills, and supplements targeted at bodybuilders.

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Supplement manufacturers have to follow certain labelling guidelines, including what they can say and not about the purported benefits.

That doesn’t stop manufacturers from claiming, often misleadingly, that their product can “boost the immune system” or “treat arthritis” even if there is little scientific evidence to support the claims. Generally speaking, only the most serious infractions are acted upon by the FDA. { Benefits Of Dietary Supplements }

Problems to Lookout For

While most dietary supplements are safe as long as you follow the product instructions, large doses of certain nutrients can have adverse effects. You can even overdose on the certain supplement, risking serious harm and death.

Among some the harmful interactions or dosing concerns:

  • Vitamin K can reduce the effectiveness of blood thinners like Coumadin (warfarin).
  • Vitamin E can increase the action of blood thinners, leading to easy bruising and nosebleeds.
  • St. John’s wort can accelerate the breakdown of many drugs, including antidepressants and birth control pills, thereby reducing their effectiveness.
  • Antioxidants like vitamins C and vitamin E can reduce the effectiveness of some types of cancer chemotherapy.
  • High-dose vitamin B6 (pyridoxine), when used for a year or more, can cause severe nerve damage. Vitamin B6 can also reduce the effectiveness of the anti-seizure drug Dilantin (phenytoin) and levodopa (used to treat Parkinson’s disease). 
  • Vitamin A used with retinoid acne medications such as Accutane (isotretinoin) and Soriatane (acitretin) can causes vitamin A toxicity.
  • Vitamin B3 (niacin), when used with statins, may increase the risk of rhabdomyolysis (the abnormal breakdown of muscle tissue).
  • Iron and calcium supplements can reduce the effectiveness of antibiotics, namely tetracyclines and fluoroquinolones, by as much as 40 per cent.
  • Vitamin C, when taken in doses exceeding 2,000 milligrams, can cause nausea and severe diarrhoea.
  • Selenium, boron, and iron supplements can be toxic if taken in large amounts.

Advise your healthcare provider about any supplements you plan to take as well as any medications you are currently taking, whether they be pharmaceutical, over-the-counter, herbal, traditional, or homoeopathic.

For the utmost safety and quality, choose supplements tested and approved by a certifying body such as the U.S. Pharmacopeia (USP). Never use expired supplements.
{Benefits of dietary supplements }

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