By Georgia King
In the past few decades, Americans have become much more aware of their overall health, and the factors that can improve or worsen it. With this, countless studies have been conducted to investigate the various ways one can improve their health. This phenomenon has led to tons of medical breakthroughs, forever improving the lives of humans across the globe. However, it has also led to things like fad diets and fad products, that can either do nothing for us, or make us worse off than we were before we tried them.
So which
category do vitamin supplements fall under? Well, technically both. It depends
on the supplement being taken and the current nutrient needs of the person
taking it.
There are
definitely times in life when taking a supplement is the best option for
getting all the nutrients you need. But it's important to differentiate between
these times and the times when we probably don't need to be taking one.
Pregnancy
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Dietary Restrictions
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Older Adults
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As we age, our bodies usually require fewer
calories. However, we still need roughly the same amount of vitamins
and minerals to function. For this reason, it can be challenging for
older adults to get all the nutrients they need. In addition to this, absorption of certain nutrients tend to decrease as we get older. Specific
nutrients of concern are Vitamin B-12, Vitamin D, and calcium. The Dietary Guidelines for Americans recommends that older adults
consider dietary supplements, specifically vitamin B-12 and vitamin D.
Medical Conditions or Medications Affecting Absorption
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When Is a Supplement Probably Not Necessary?
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If you are generally a healthy person who eats
a balanced diet that looks similar to the MyPlate recommendations, then
you really don't need to be taking dietary supplements. (You're more likely
getting all the nutrients you need from food!) In fact, taking supplements may
actually do you more harm than good. Too much of one vitamin or mineral can
sometimes inhibit the absorption or storage of others. For instance, if someone's zinc intake is too high, it will likely deplete the
body's copper stores, and sometimes also alter iron function.
Likewise, excessive calcium intake has been associated with interference of
iron and zinc absorption. The moral of the story is that you are
more likely to get a healthy amount of nutrients from food, rather than from a
vitamin supplement. When you take supplements, you risk potential of nutrient
toxicity, which is practically impossible when only getting nutrients from
food.
If you are generally a healthy person, but you don't necessarily have the best diet, there are still other options to consider before taking a supplement. Look at the MyPlate recommendations and see what areas you can adjust your diet and lifestyle. You are better off getting your nutrients from foods, if you have the ability to. Only after you've exhausted all of your food options should you consider taking a supplement.
Other Things To Consider
Whether you take supplements or not, it's
important to educate yourself about regulations of these products. Though they
are technically regulated by the FDA, supplements are technically considered to
be "food" rather than "drugs." Therefore, their quality and
effects on the body are not
assessed by the FDA. Only the supplement company themselves are responsible for
evaluating this, which can cause obvious problems. Always do research and make
sure you are aware of the effects of your supplements, beyond those that are
listed on the bottle.
More than
50% of Americans take dietary supplements. But many of them don't need to be.
It's important to always discuss supplementation with your doctor and/or
dietitian. Getting an expert opinion can be really helpful and eye-opening. If
you're on the fence, I encourage you to try the "food first" policy.
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