Are dietary supplements necessary?

Vitamin D and fish oil supplements may offer protection against disease

The dietary supplement industry is a multibillion-dollar business. It’s no wonder supplements are so popular. With claims such as “lowers inflammation” and “improves heart health”, who wouldn’t want to simply pop a pill that promises to boost health and lower the risk of disease?

In many countries, supplements do not fall under the same guidelines and regulations as do medications, meaning that the claims on the labels aren’t necessarily substantiated by evidence, nor even truth.

The scientific research on supplements is confusing and often contradictory. Few, if any, conclusive studies exist on the subject. So, who needs dietary supplements, and can dietary supplements really prevent disease and improve health?

Who Needs Dietary Supplements?

Since dietary supplements lack important components present in food, such as fibre and phytonutrients, they are not a replacement for a healthy, balanced There is no added benefit to exceeding the recommend daily allowance (RDA) of vitamins and minerals. If you have a good diet and are absent of disease, you can most likely save your money and skip the supplements. In addition, studies have found that some supplements negatively interact with each other. For example, Since these findings have not been universally reproduced, no conclusive statements can be made. The bottom-line is that these negative interactions do not exist in food. Furthermore, overdoing certain vitamins/minerals can be harmful to your health. It is especially important not to overdose on fat-soluble vitamins, like vitamin A, D, For example, surpassing the RDA of vitamin A has been linked increasing a and overdosing on one form of vitamin A (retinal) while pregnant causes a greater risk of birth defects.

However, dietary supplements may be necessary to treat or prevent deficiencies in individuals who are unable to reach the RDA of certain vitamins/minerals. Deficiencies may result from diet, age, illness, etc. Blood tests can be used to detect deficiencies. It is also important to note that supplements can have negative interactions with certain medications. Consult a healthcare provider to determine if taking supplements is right for you.

Common Vitamin and Mineral Deficiencies

Vitamins and minerals are micronutrients. As their name suggests, micronutrients are needed in micro or small amounts by the body. Despite the small amount, micronutrients play a crucial role in the proper functioning of the body. Deficiencies in micronutrients can have devastating effects and can lead to disease. Pregnant women and children as well as those living in lower income areas are at higher risks for micronutrient deficiencies. According to the WHO, the most common deficiencies worldwide are Deficiencies in B₁₂ and vitamin D are also common in some parts of the world. See below the role that each of these five vitamins/minerals have on the body and the possible symptoms of a deficiency.

Iron

What is its function in the body?

Component of hemoglobin (a protein found in red blood cells that transports oxygen)
Essential for the production of certain hormones and other proteins

Major Food Sources

Fortified grain products
Beans
Lean meats
Spinach
Nuts

Who is most at Risk for Deficiency?

Children
Pregnant Women
Women with heavy periods
Individuals with gastrointestinal problems

Symptoms of a Deficiency

Fatigue and weakness
Chest pain or shortness of breath
Pale or yellow skin
Abnormal heartbeat
Headache and light-headedness
Cognitive impairment
Gastrointestinal problems
Higher susceptibility to infections
Decreased ability to moderate body temperature

Supplement Tips

Choose an iron supplement that contains ferrous iron over one that contains ferric iron as ferrous iron is more easily and better utilized by the body
Avoid taking calcium with iron supplements as calcium may inhibit iron absorption

Iodine

What is its function in the body?

Needed to make certain thyroid hormones
A deficiency can lead to nervous system disorders and mental impairment during child development

Major Food Sources

Seaweed
Seafood
Eggs
Dairy products
Iodized salt

Who is most at Risk for Deficiency?

Pregnant women
Infants

Symptoms of a Deficiency

Hypersensitivity to cold temperatures
Fatigue
Weight Gain

What is its function in the body?

Important for cell growth and the development and proper functioning of organs such as the heart and lungs
Helps maintain good vision and eye health
Helps support a healthy immune system
Supports good reproductive health

Major Food Sources

Animal products
Green-leafy vegetables
Orange and yellow vegetables

Who is most at Risk for Deficiency?

Children
Pregnant women
Individuals living in under-developed countries

Symptoms of a Deficiency

Vision problems
Increased susceptibility to infections
Stunted growth

Vitamin B12

What is its function in the body?

Plays a necessary part in the formation of red blood cells and DNA
Helps to maintain proper nervous system functioning

Major Food Sources

Animal Products (meat, fish, milk, eggs, etc.)
Fortified Foods (cereal, nutritional yeast, etc.)

Who is most at Risk for Deficiency?

Individuals who follow a vegetarian/vegan diet
Individuals with pernicious anemia
Individuals with gastrointestinal problems
Older Individuals

Symptoms of a Deficiency

Swollen/inflamed tongue
Fatigue
Pale skin
Cognitive impairments
Mood changes
Limb numbness/tingling
Weight loss
Reproductive problems

Vitamin D

What is its function in the body?

Helps the body absorb and maintain good levels of calcium and phosphate (promotes good bone health)
Aids in the body’s immune response
Helps lower inflammation

Major Sources

Sunshine
Foods that naturally contain vitamin D are limited (oily fish and mushrooms are the notable sources)
Fortified foods (milk, orange juice, etc.)

Who is most at Risk for Deficiency?

Older individuals
Individuals with darker skin pigmentation
Individuals with a high BMI
Individuals living in cold, dark climates
Individuals who avoid the sun and/or use lots of sunscreens

Symptoms of a Deficiency

Fatigue
Bone and muscle pain
Mood changes (

Supplement Tips

Chose a supplement that contains vitamin D₃, cholecalciferol, over one that contains vitamin D₂, ergocalciferol, as it can be better absorbed and utilized by the human body. Vitamin D₃ is the same by-product that the body creates from absorbing the sun’s rays, while vitamin D₂ is the by-product of a plant’s response to UV radiation.

Can Dietary Supplements Prevent Disease?

Most vitamin and mineral supplements, if taken for preventative measures, show no health risk, and unfortunately, no health benefit. However, the results of a The cause of autoimmune disorders is currently unknown, and as a result, so are preventative measures. More research is required in this area; however, these findings could help to uncover the acting force behind autoimmune disorders and will likely lead to more research into the possible preventative benefits of supplements.

References

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