don't turn a blind-eye to your supplements

The market for supplements is vast and keeps growing. You always have alternatives to every dietary supplement. So, it is not surprising to lose track of the new supplements in the market. In the end, consumers who have less information about the quality of the supplement and their adverse side effects are becoming the target group for extravagant marketing strategies. According to the nutrition and wellness surveys, there is a progressive spike in supplement intake by various age groups (from children to older adults). The main reason behind this is an increase in health consciousness among the public.

Supplements are made by extracting the required components from the food source or artificially synthesized. The main job of supplements is to meet the nutritional gaps. They are very handy to People with specific nutritional deficiencies, restrictive diets, or increased nutrient needs, such as athletes or pregnant women, who stand to benefit significantly from supplements. But in that process, some are trying to compensate for their deficiencies with just supplements and replacing them with meals. Though supplements are useful when followed the protocols properly, surplus amounts of them will lead to dangerous side effects like abdominal pain, diarrhea, nerve damage, heart palpitations, muscle weakness, and in severe cases organ damage. 

What are the popular supplements among consumers? 

• Vitamins (such as multivitamins or individual vitamins like vitamin D and biotin). 
• Minerals (such as calcium, magnesium, and iron). 
• Proteins (whey and casein) 
• Herbs (such as echinacea and ginger). 
• Botanical compounds (such as caffeine) 
• Amino acids (such as tryptophan, leucine, and glutamine). 
• Live microbial (commonly referred to as “probiotics”). 

which one is “the best” for my body? 

Many companies claim that their products are effective and very safe. They even try to grab your attention by selling the supplements for cheaper prices to gain your trust. But on what basis would you experiment yourself by taking those supplements? To answer that question, follow these guidelines: 

• Identification of Purpose and Need: looking out for the symptoms of nutritional deficiencies and knowing the nutritional status by blood tests will play a major role in selecting supplements.  For example, if you’re constantly feeling tired/fatigued/dizzy, then it is most likely because of the insufficient energy reserves in the body. Iron supplements (for addressing iron-deficiency anemia), and B vitamins are generally advised. 

• Set High standards on quality: Choose supplements from reputable brands that adhere to quality standards. Look for third-party testing certifications with labels such as NSF, USP, Informed-Choice, and BSCG) to ensure product purity and potency. And don’t fall for exaggerated claims or use words like “extreme weight loss, loaded with benefits, magical muscle booster, lifelong guarantee and so on. Remember that dietary supplements should not claim to treat, cure, or prevent any disease. 

•  No more and no less: By understanding the recommended dosage, you can avoid overdosing and minimize the risk of toxicity. Taking the correct dosage ensures that you receive the intended health benefits. Recommended dietary intake values (RDA) of food sources and tolerable upper limit (TUL) of ingredients can serve as a reference for assessing the appropriateness of supplement dosages. 

• Bioavailability of ingredients: Consider the form of nutrients used in the supplement, as some forms may be more easily absorbed by the body than others. For example, Calcium citrate is often more bioavailable than calcium carbonate. Vitamin C can enhance the absorption of non-heme iron from plant-based foods when consumed together. 

• Ingredient Transparency: Check the supplement's ingredient list and dosage information. Check for potential heavy metals (lead, mercury, or arsenic) and also allergens, such as gluten, soy, dairy, or artificial colors and preservatives. Avoid supplements with unnecessary fillers or additives.

• Seek professional help: Before starting any new supplement regimen, instead of relying on your family and peers, consult a healthcare professional who prescribes supplements that have strong scientific evidence. And self-meditation of supplements has gone wrong in every case.