A food supplement is only used to provide added nutrients in the body but it should not replace eating nutritious foods. Also, not all people need supplementation in the diet. According to David Grotto a Registered Dietician from American Dietetic Association or ADA, supplements are only given to enhance the diet in case of deficiency, but taking more of these dietary supplements will never replace a healthy diet.
Also, foods are a complex source of not only nutrients from vitamins and minerals, but it also contains fiber as well as phytochemicals that are needed for optimum health. However, ADA recognizes the need for supplements by a certain group of people who are not getting the right amount of nutrients that they need such as pregnant and lactating women, senior citizens, vegans and vegetarians, and people suffering from allergies and food intolerance. Also, people with illnesses like cancer, cardiovascular diseases, bone diseases, and kidney problems are encouraged to take a dietary supplement.
1. Multivitamins
Taking multivitamins every day has long been known to provide the body with its needed supplementation to avoid nutrient inadequacy. The good thing about is the fact that it does not post any danger to health for as long it will be taken in the right amount. According to Grotto, multivitamins are according to age, sex, and health status so it is important to always consult a health professional before taking one especially of you suffering from a health condition.
2. Meal Replacements
People who are experiencing difficulty in eating can look for meal replacement in powder or liquid form. This is common for elderly individuals who are having a hard time chewing and digesting foods. Meal replacement can also be considered as a vitamin supplement as it is packed with vitamins and nutrients that the body needs to survive. This is specifically designed to replace a regular meal, but still eating real food is advisable.
Another advantage of meal replacement is for people who are in a strict weight management diet as it can aid in controlling calorie intake.
3. Sports Nutrition Supplement
When it comes to sports supplements, there are wide arrays of products to choose from but you need to choose wisely as some might be filled with unnecessary fillers. You can find it powered, pills, drink, and formulas that can provide hydration and enhance physical performance. Some of the popular dietary supplement for athletes is whey protein formulas, creatine, and fat burners. It is important to know that these products can offer incremental effects in the body, meaning you will not see abrupt changes or result just by taking it in a week. According to research done by Andrew Shoa, Ph.D. these supplements can provide amazing results over time with proper use and dosage.
4. Calcium
Calcium is a mineral that is most of the time lacking in the diet of a typical individual. This mineral is the reason why many results in taking calcium as a supplement. According to experts and health professionals, calcium is still best consumed from foods like dairy products, green leafy vegetables, fish, beans, soybeans, and calcium-fortified food products. However, if there is a need to take a food supplement like calcium, it is best to opt for calcium lactate or citrate as it is easily absorbed by the body.
5. B Vitamins
The most common vitamin supplement in this category is niacin, thiamine, riboflavin, pantothenic acid, and vitamin B6, but experts say that people do not need these supplements. A healthy diet has enough of the B vitamins, except the elderly who needs more B 12 because old age can affect the absorption of this vitamin. You can get these Bs from eating dark green leafy veggies, citrus fruits, whole grains, and from enriched foods.
6. Vitamin C
This is the most consumed vitamin supplement as it is proven effective in boosting the immune system against viruses and bacteria. This is a water-soluble vitamin, so any excess is excreted in the body. A healthcare provider might advise you to take Vitamin C in case of a wound healing. However, you can easily recover by just eating foods that are rich in vitamin C such as fruits and vegetables like broccoli.
