Are you ready to live a healthier lifestyle? If so, you’re probably wondering about the different ways to adjust your diet to improve your health. For many, the first step is to start taking health supplements. This is why most American adults and even a third of children take dietary supplements.
Before heading to the store and selecting the first multivitamin you can find, new users should be smart when selecting health supplements. This ensures you only take the vitamins you need and that will fit your health goals. Here’s your guide to finding the best health supplements.
Understanding Health Supplements
Nutritional supplements are products that offer different vitamins, minerals, and nutrients to supplement the body. Users with vitamin deficiencies often take supplements, though they have become popular among fitness and health enthusiasts. You can find nearly every vitamin, mineral, and even herb as a supplement. Users can either take supplements alone or mix them with food or a beverage.
Remember that supplements don’t replace a healthy diet. Everyone should eat a diet rich in vegetables, fruit, healthy oils, and lean meat or fish (consume plant-based alternatives for vegans and vegetarians).
If you suspect you need supplements, you may wonder why finding a vitamin isn’t as easy as selecting one from the grocery store. Not all vitamins are created equal, and it takes some research to know which supplement is right for you. There are also different supplements out there, and it can be difficult to know which one you should take.
Signs You May Need Supplements
Before taking health supplements, you may wonder if you even need to take them. After all, getting vitamins from food is better than getting them from supplements. But there are times when you should take vitamins.
Pregnancy
There are many reasons why pregnant women don’t get the vitamins they need. 70% of pregnant women get morning sickness during the first trimester, which means they’re consuming fewer nutrients.
Most pregnant women are also instructed to take prenatal vitamins. Prenatal supplements contain extra vitamins and minerals that women lose during pregnancy. As soon as conception begins, the embryo will start absorbing the mother’s nutrient stores to grow. This means the mother will lose vital nutrients for her own body, and prenatal vitamins will keep her healthy throughout the pregnancy.
If you’re planning on getting pregnant, your doctor may recommend taking prenatal vitamins before your pregnancy. This ensures your body can support itself before pregnancy.
Age
Age-related vitamins are one of the most common types of supplements that users may see and for good reason. Whether you’re a child or a senior, some individuals need specific nutrients at certain ages.
Many parents give their kids specialty supplements that contain certain vitamins, such as iron and vitamin D. Iron supports neurological development and makes hemoglobin, which carries oxygen in red blood cells. Vitamin D supports bone health and is essential for young children.
Individuals over the age of 50 should also start taking certain vitamins. As you age, your body absorbs less vitamins. If you’re over 50 years old, your doctor may recommend taking B12 and vitamin D. B12 is especially important for seniors, since it keeps your nervous system healthy. Vitamin B12 also plays a role in cell growth, cognitive health, enhances bone health, and supports the immune system.
Strict Diet
While low-calorie diets may help you lose weight, you could risk vitamin deficiencies. The vitamins you could lose depend on the diet you’re on.
For example, those on the keto diet tend to lack biotin, folate, choline, selenium, chromium, vitamins A, E, and D, magnesium, iodine, and molybdenum. For these users, a multivitamin is the best option.
On the other hand, those with a simple dairy sensitivity may lack calcium. These users can take a calcium supplement to supply this vitamin.
Have Health Conditions
Certain health conditions make it difficult to absorb vital nutrients. Common examples include:
- Celiac disease
- Inflammatory bowel syndrome (IBS)
- Liver disease
- Cystic fibrosis
- Autoimmune disorders
- Cancer
- Genetic mutations
- Alcoholism
Talk to your doctor if you have one of these conditions or another that may potentially interfere with vitamin absorption.
Had a Recent Operation
Certain surgical procedures and operations may also result in less vitamin absorption, especially during the recovery phase. Weight loss surgeries are usually the most common example. Bariatric surgery and similar can result in an iron deficiency. If you had weight-loss surgery in the past or are planning an operation, talk to your doctor for supplement recommendations.
Another surgery that commonly results in vitamin deficiencies is a gastrectomy. Folate, B12, and iron deficiencies are especially common after this operation.
Any Vitamin Deficiencies
If you have any known vitamin deficiencies, your doctor will recommend taking a vitamin. The best way to know if you have vitamin deficiencies is by taking a blood test.
Some symptoms could also point to possible vitamin deficiencies. These include:
- Joint or bone pain
- Hair loss
- Irregular heartbeat
- Fatigue
- Slow-healing wounds
- Changes in vision
Those who eat an unhealthy diet (meaning low in fruits and vegetables) usually lack any of these vitamins:
- Calcium
- Vitamin D
- Magnesium
- Potassium
- Iron
If you eat an unhealthy diet and are unsure if you have any vitamin deficiencies, start by taking a multivitamin.
Popular Types of Supplements
Another way to know which supplements to take is to identify your health goals. There are vitamins in specific categories that are easier for users to identify.
Vitamins and Minerals
These are the most popular examples of supplements. Users may take a multivitamin containing all daily nutrients, or take a single vitamin if they have a specific deficiency. While taking vitamins and minerals doesn’t treat serious health issues, they’re great to take alongside a healthy diet.
Antioxidants
Antioxidants are different than general vitamins and minerals. These are compounds that protect the body against certain cancers. While eating fruits and vegetables high in antioxidants is the best defense against cancers, users can take antioxidants as supplements to ensure they’re getting the recommended daily dose.
Two core antioxidants that users will want to take include vitamins C and E. Vitamin C protects cells and also aids in wound healing. You may also see this ingredient in skincare products since it supports skin health. Vitamin E supports a healthy reproductive system, vision, brain, blood, and skin.
Omega-3 Fatty Acids
Omega-3 fatty acids are an essential nutrient. They’re not as abundant as other nutrients, since healthy fats are most prevalent in nuts, seeds, fish, avocado, and certain oils. If individuals don’t get enough omega-3 fatty acids, they can take supplements such as fish oil.
Omega-3 fatty acid supplements are best for those who need to support their blood flow, such as those with heart conditions. Your doctor may recommend omega-3 fatty acid supplements if you have high triglycerides and inflammatory conditions such as rheumatoid arthritis.
Age-Related Supplements
If you’re a certain age and know you need to take supplements, you can find age-related supplements. These supplements contain a mix of vitamins, minerals, and antioxidants that will support your overall health. Age-related supplements are available for kids and seniors, and you can find them at nearly every grocery or vitamin store.
Fitness Supplements
If you have serious fitness goals, you can take exercise supplements to boost your performance. This way, you can do intense physical activity for longer periods, reducing the number of “rest days” you need to take.
Examples of popular fitness supplements are creatine and caffeine. Creatine is a naturally-occurring substance, stored in the muscles and used as energy. Caffeine also helps muscles contract at a greater rate, resulting in more power during your workouts.
SARMs can also help you gain muscle mass. You can buy SARMs from different websites online.
Tips When Choosing Supplements
Before taking any of these supplements, it’s best to know what to look for first. Here are some essential tips when buying supplements.
Talk to Your Doctor
There’s a reason your doctor asks if you take any medication or supplements. Your doctor needs to ensure the supplements you take are safe, effective, or even necessary. Plus, supplements can interact with some prescription drugs.
Your doctor usually won’t recommend taking any supplements unless they found any deficiencies in your bloodwork. They may also suggest taking a supplement if you’re showing physical symptoms of vitamin deficiency, such as exhaustion and weakness.
Consider the Form
Supplements are available in different forms. These include tablets, capsules, liquids, and powder. Your body absorbs these supplement types differently. Your body may not break down capsules and tablets as well as other supplements, depending on the casing material of some tablets and capsules. If this is a concern for you, choose liquid or powder supplements instead.
You should also consider your preferred method when taking supplements. Some liquids taste bad, and users will have to mix the powder with other food or beverages. Because of this, many users prefer taking capsules or tablets instead.
It can be difficult to know the form of a vitamin when buying supplements online. Be sure to ask the company if you’re unsure.
Check Bioavailability
Bioavailability means the amount of the nutrient that absorbs into the body. Many factors go into bioavailability, such as the type of nutrient and the method you’re consuming the vitamin. Oftentimes, we consume too many vitamins that secrete out of the body. In other words, our body doesn’t need the full amount of the nutrient, so it exits the body when we use the bathroom.
The best course of action is to use vitamins with high bioavailability. Each vitamin has different forms that maximize bioavailability, so be sure to research the vitamin you will take and the best form for bioavailability. The vitamin won’t go to waste, and you can take smaller doses.
Read the Ingredients
Always read the ingredients before taking any vitamin. Many vitamins contain added ingredients, such as binders, fillers, preservatives, excipients, flavoring, and sweeteners.
The nutrient or its derivative should always be the first ingredient. If you’re taking a tablet or capsule, you may also see those compounds listed in the ingredients. For example, many capsules are often made of gelatin, so it’s common to see this ingredient.
Know the Manufacturing Process
The way the company made the vitamin can also affect its quality. To ensure the supplement is pure, research brands in advance and see if they follow Good Manufacturing Practices (GMP). This means the manufacturing company follows all regulations imposed by the FDA.
You should also check the brand’s certifications. To gain these certifications, a third-party lab tested the supplements to ensure it’s safe and high-quality. Examples of certifications and independent labs include NSF, Certified Gluten-Free, USDA Organic, USP, and Non-GMO Project Verified.
Safety Best Practices Before Taking Supplements
Once you find the right supplement, there are some safety best practices you should follow. Only take the daily recommended dose unless your doctor says it’s okay. Check the percentages of multivitamins. Some multivitamins contain more than 200% of a vitamin’s daily value, while others may only contain as little as 4%. If you don’t think you’ll need that much of one vitamin or will need more of others, choose a different brand or take individual vitamins.
It can be difficult to remember to take your vitamins. Keep them in a place where they’re visible, such as on the bathroom cabinet. Keep your supplements away from moisture and light. If you have children, make sure your vitamins are out of reach.
Selecting Health Supplements Is Easy
If you’re trying to live a healthier lifestyle, one of the first things you may do is take vitamins. But selecting health supplements can be daunting, especially since there are so many.
First, ask yourself if you even need supplements. Most people should get their vitamins and minerals from food, but you may need to take supplements for different reasons. Examples include known vitamin deficiencies and pregnancy.
If you have specific goals, you should consider the type of vitamin you should take. For example, athletes will need different vitamins compared to those who want to reduce their triglycerides. Follow this advice, and you’ll find the right supplement that you need.
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