Do you ever feel taken aback when hearing about the multiple nutritional benefits of health supplements? While there has been an increase in their popularity, many are dubious of whether these products can really offer any tangible benefits.
The modern diet does not always provide us with all the daily recommended vitamins and minerals. With hectic work-related and family commitments, most people often struggle to squeeze in the necessary nutrient quota within the limits of a regular day. Supplements may play a role in bridging this gap to obtain better overall health.
Supplements are valid sources of nutrition that may help maintain your physical and mental well-being. In this article, we discuss some of the biggest benefits associated with taking health supplements for maintaining optimal functioning and preventing illnesses.
Key Health Supplements Notes:
- Health supplements may play an important role in bridging nutritional gaps that cannot be acquired through daily diet alone.
- Different types of health supplements offer various benefits such as promoting better digestion, boosting immunity, and improving heart health.
- Omega 3 fatty acids are a key example of a beneficial supplement that has been shown to reduce inflammation, improve heart health and even prevent certain types of cancer.
5 Supplements That Will Improve Your Overall Health
1. Dietary supplements
Dietary supplements can be beneficial for people who are deficient in certain vitamins and minerals or have specific health issues. Multivitamins, probiotics, calcium + vitamin D, vitamins C and E, zinc, copper, lutein, and zeaxanthin are all examples of dietary supplements that may provide general wellness support or address specific health concerns. Folate or folic acid supplements are often taken by pregnant people to lower the risk of certain fetal development issues. However, for most people, these supplements may not offer much benefit beyond what is already provided by fortified food.
Botanicals and other nutritional supplements have weak or contradictory evidence of effectiveness, and many health claims made about them are unsubstantiated. Consumers may be confused about which supplements are useful due to commercial pressure influencing the promotion of these products. It is important to note that the U.S. Food and Drug Administration (FDA) regulates how dietary supplements are promoted and advertised in order to protect consumers from false or misleading claims.
Probiotics are a combination of beneficial bacteria and/or yeasts that naturally live in the body. They help maintain a healthy balance by fighting off bad bacteria and restoring equilibrium. Probiotics can aid digestion, support immune function, control inflammation, create vitamins, and break down and absorb medications. The microbiome is a diverse community of organisms on and in the body that works together to keep it healthy. Each person’s microbiome is unique, even between twins.
Eating a well-balanced diet rich in fiber helps to keep the number of good bacteria at proper levels. This includes foods such as yogurt, kefir, sauerkraut, kimchi, miso soup, tempeh, pickles, and other fermented foods. Probiotics can also be taken as supplements or added to food products like granola bars or smoothies for an extra boost of beneficial bacteria. Taking probiotics regularly can help improve overall health by promoting better digestion and boosting immunity against disease-causing bacteria.
3. Omega-3 Fatty Acids
Omega-3s are essential fatty acids that are important for human health. They come in three main forms: EPA and DHA, which are found in fish and shellfish; and ALA, which is found in plant oils such as flaxseed, soybean, and canola oils, as well as chia seeds and black walnuts. Omega-3s EPA and DHA can be obtained from fish oil, fish liver oil, krill oil supplements, or algal oils. ALA is the only form of omega-3 that is available from vegetarian sources.
Research has shown that omega-3s have many health benefits including reducing inflammation, improving heart health, aiding brain development in infants and children, and helping to prevent certain types of cancer. Most research focuses on EPA and DHA due to their higher concentrations in seafood compared to ALA. However, it is important to note that all three forms of omega-3s play an important role in maintaining overall health. Eating a diet rich in omega-3s is the best way to ensure you are getting enough of these essential fatty acids.
4. Magnesium Supplement
Magnesium is an essential mineral for the body to function properly. It plays a role in many bodily processes, including energy production, muscle and nerve function, and blood pressure regulation. Unfortunately, many people do not get enough magnesium from their diet alone. Taking a magnesium supplement can be beneficial if dietary sources are inadequate or if there is a deficiency.
Health benefits associated with taking magnesium supplements include improved blood pressure, mood, and blood sugar management, as well as a lower risk of developing heart disease. Magnesium helps to relax the muscles around the arteries which can help reduce high blood pressure. It also helps regulate hormones that affect mood and stress levels. Additionally, it helps to regulate insulin levels which can help manage diabetes symptoms and reduce the risk of heart disease.
Magnesium is found in many foods such as dark leafy greens, nuts, seeds, legumes, fish, and whole grains but supplements can offer additional benefits for those with low intake. There are a variety of forms and dosages of magnesium supplements available, so it is important to speak with a doctor or nutritionist before taking any.
5. vitamin D
Vitamin D is an essential nutrient that helps the body absorb calcium and phosphorus, which are important for strong bones and teeth. It also plays a role in immune system function, cell growth, and reducing inflammation. Vitamin D is found naturally in some foods such as fatty fish, egg yolks, and fortified milk products. However, many people do not get enough vitamin D from their diet alone.
Taking a vitamin D supplement can be beneficial for those who are at risk of deficiency. Vitamin D supplements can help to increase calcium absorption and reduce the risk of osteoporosis. Additionally, research suggests that vitamin D may play a role in reducing the risk of certain cancers, autoimmune diseases, and cardiovascular diseases. Vitamin D is also important for immune system function and may help reduce the severity of colds and flu. Vitamin D supplements are available in a variety of forms and dosages, so it is important to speak with a doctor or nutritionist before taking any.
What lifestyle changes should I make if I am considering taking health supplements?
If you are considering taking health supplements, it is important to make some lifestyle changes in order to get the most out of them. Here are a few changes that you should make:
1. Eat a Balanced Diet: Eating a balanced diet is essential for getting the nutrients your body needs. Make sure to include plenty of fruits and vegetables, lean proteins, whole grains, and healthy fats in your diet.
2. Exercise Regularly: Exercise is important for overall health and can help to improve your mood, reduce stress, and boost energy levels. Aim for at least 30 minutes of moderate physical activity each day.
3. Get Enough Sleep: Getting enough sleep is essential for good health and can help to improve concentration and focus. Aim for 7-8 hours of quality sleep each night.
5. Avoid Unhealthy Habits: Unhealthy habits such as smoking and excessive alcohol consumption can have a negative impact on your health. Make sure to avoid these habits if you are considering taking health supplements.
Health Supplements Conclusion
Taking health supplements can offer a variety of benefits for those who are at risk of deficiency. Magnesium and vitamin D are two important nutrients that can help to improve blood pressure, mood, and blood sugar management, as well as reduce the risk of developing heart disease and certain cancers. However, it is important to make lifestyle changes such as eating a balanced diet, exercising regularly, getting enough sleep, reducing stress, and avoiding unhealthy habits in order to get the most out of your supplements. Speak with a doctor or nutritionist before taking any health supplements to ensure that they are right for you.