Supplements are products that support – not replace – a healthy diet and lifestyle. They include vitamins, minerals, herbs, amino acids, enzymes, and botanicals.
Unlike medications, the FDA does not require supplements to be proven safe and effective before being marketed. Consequently, many adverse reactions go unreported.
Vitamins
Vitamins are organic substances that are essential for normal cell function and growth. They are normally present in minute amounts in natural foodstuffs and must be obtained through the diet. The body can’t make its own vitamins, so it’s important to consume enough through the diet every day. Deficiencies of certain vitamins can lead to health problems.
Vitamin requirements vary by species and by individual. Typically, these nutrients are required in very small quantities; however, their exact requirement is difficult to determine because of the many factors involved (e.g., genetic variation, relative proportions of other dietary constituents, environmental stresses).
There are 13 recognized vitamins. Four of them, A, D, E, and K are fat-soluble; they can be stored in the liver and fatty tissues and may remain in the body for days or even months. The other nine are water-soluble, and they leave the body through urine after use Personal Training San Diego. Water-soluble vitamins include vitamin C and all the B vitamins, as well as choline and folate/folic acid.
In addition to maintaining proper cell function and growth, vitamins also play a number of other roles in the body. For example, vitamin A benefits skin, hair, and nail health by aiding the formation of sebum that helps keep skin moist. It’s also necessary for the development and maintenance of good vision and healthy immune system function, and it contributes to iron metabolism.
Vitamin B boosts energy levels naturally by facilitating the breakdown of amino acids to produce ATP (energy). It also promotes nerve health by contributing to the production of neurotransmitters, and it aids in the absorption of dietary protein. Lastly, it plays a role in blood clotting and supports cardiovascular health.
Minerals
Minerals are naturally occurring elements and compounds that occur in the earth’s crust and can be either metallic or nonmetallic. Over two-thousand different minerals have been identified. Most of them have a crystalline structure and have specific physical properties. They are found in a variety of natural resources, such as iron ore, coal, petroleum, and natural gas. Some minerals have a high commercial value and are mined for industrial use.
Mineral compounds have a highly ordered internal atomic structure, which is reflected in their crystal form. The order is usually expressed by a specific chemical formula, which defines the mineral species. Minerals that do not display a clearly defined crystal structure are classified as amorphous solids. For example, quartz and stishovite are both made of silicon dioxide but have different structures, so they are considered separate mineral species despite their similar chemical compositions.
The human body needs all minerals to function properly, and some minerals are particularly important for maintaining optimal health. For example, magnesium improves mood and encourages healthy sleep by working with serotonin to regulate hormone levels, and it supports a normal heartbeat by ensuring muscles relax. It is also easy to supplement with, thanks to its availability in magnesium creams and sprays for the skin, and in bath flakes that are absorbed through the skin.
Minerals are essential for the functioning of many immune system components. They help protect against infection by supporting the innate and adaptive immune systems, and they are crucial for both the body’s defense mechanisms and for the long-term balance of pro- and anti-inflammatory regulation. A balanced diet provides most of the essential minerals, but some people may benefit from additional supplements. People who want to learn more about vitamins and minerals should talk with a naturopathic doctor, nutritionist, or registered dietician.
Herbal Extracts
Herbal extracts are highly concentrated forms of the phytochemical compounds that give herbs their health-promoting properties. Herbal extracts can be taken in a variety of ways, including liquid tinctures and capsules. They’re also often found in herbal tea and in dried herb powder.
Liquid herbal extracts, such as tinctures, are one of the most potent preparations for taking herbs. They’re easily absorbed into the body and can have a quicker effect than taking the herb in its raw form. They can be used as a substitute for herb tea or even added to water, juice or food.
Tinctures are made by soaking whole herbs in a solvent, such as alcohol. Once the solvent evaporates, what’s left is a mixture of dissolved chemicals and the herbal herb. This process essentially “locks in” the medicinal benefits of the herb. Herbal tinctures tend to last longer than other preparations, such as pills or capsules.
Herb extracts can be added to a wide variety of cosmetic products, such as shampoo, conditioner and soap. These herbal products are a natural alternative to chemical beauty products that contain harsh ingredients and can be harmful for your skin.
Herbs and mushrooms are naturally teeming with beneficial chemicals that promote good health. These chemical components, known as phytonutrients, work together to bring a variety of benefits when combined with a healthy, predominantly plant-based diet. Herbal extracts are a convenient way to get all the phytonutrients that a plant offers in a single supplement. These supplements can help you restore balance to your life, and they’re an excellent choice for those who want a natural way to feel their best. They can be especially effective for digestive issues, such as bloating and constipation.
Omega-3 Fatty Acids
Research continues to discover new ways that Omega-3 Fatty Acids can benefit our bodies. In general, these healthy fats decrease system-wide inflammation—the root cause of most diseases and health issues.
The term “fatty acid” refers to the chemical structure of the molecule, which consists of carbon, oxygen and hydrogen atoms that latch on to available slots in the chain. Fatty acids are used in our cells to produce energy, lubricate joints and maintain cell membranes, says registered dietitian Cheryl Mussatto, author of The Nourished Brain. While the body can produce some fatty acids, others must be obtained from food or supplements. Omega-3 fatty acids fall into the latter category because your body can’t make them on its own and must be consumed through foods or fortified dietary products.
Omega-3 fatty acids are a type of polyunsaturated fat with a double bond in the third position from the end of the molecule. They include a-linolenic acid (ALA), eicosapentaenoic acid and docosahexaenoic acid. You can get ALA from plant-based sources, such as flaxseeds and chia seeds; vegetable oils such as canola, safflower and walnut; and fatty fish such as salmon, trout, mackerel and sardines.
The most well-known health perk of omega-3s is a reduced risk of heart disease. These fats reduce the amount of triglycerides in your blood, which can damage artery walls and increase your risk for heart attack or stroke. Studies also show that omega-3s can improve the symptoms of some inflammatory conditions, such as rheumatoid arthritis and inflammatory bowel disease. And, as a potential antidepressant, omega-3s can aid in the treatment of some mental disorders, including depression and bipolar disorder. (Of course, always consult your physician before taking any supplements, especially if you are already on other medications.)
Weight Loss Supplements
Weight loss is a complex process that requires a balance of eating nutritious foods and pumping iron in the gym. However, a lack of time and resources can make it difficult to stick to a diet plan. Additionally, some people may benefit from the support of supplements to help them overcome a plateau or meet their weight management goals.
Dietary supplements that are promoted for weight loss come in a wide variety of forms and ingredients. Many of these products claim to reduce macronutrient absorption, suppress appetite and cravings, boost metabolism or thermogenesis, and promote weight loss. The scientific evidence varies widely, and some supplements are expensive and might interfere with medications or cause harm.
The amount of scientific information about the safety and efficacy of a supplement depends on its purpose, the type of ingredient, and the amount of research done on it. Some supplements, such as chromium and green tea extract, are supported by strong, well-designed clinical trials. Others, such as l-carnitine and green coffee bean extract, have weaker or conflicting data. In general, the more robust and consistent the research, the stronger the support for a supplement.
Unlike prescription anti-obesity medications, over-the-counter dietary supplements are not regulated by the Food and Drug Administration (FDA) as drugs, and therefore do not undergo the same strict approval process. Nevertheless, manufacturers are responsible for ensuring that their products are safe and that label claims are truthful and not misleading. FDA can take legal action against a manufacturer for violating these regulations. The agency also publishes fact sheets about specific supplements. It’s important to consult with a registered dietitian before trying any weight loss supplements, especially for those who have medical conditions like high blood pressure or diabetes.