"My supplements are similar to my training - I always commit to being a better version of myself." - Ronnie Coleman
Introduction | What are Food Supplements? | Types | Synergy and Antagonism | Deficiency Symptoms | What Depletes Nutrients? | Benefits | Too Much? | Time Frame | Final thoughts | Takeaway Points | References | Disclaimer
Introduction
The concept that prevention is better than cure is nothing new. It is a widespread desire for many of us to be and remain healthy as the years go by. Health is fundamental to our existence and impacts every aspect of our lives. To maintain a satisfactory quality of life, especially in its later stages, we need to be aware of the things that we can do to help boost our overall health and prevent disease. The first thing that comes to mind is proper nutrition. The choice of food we eat every day translates directly into the number of nutrients (vitamins, minerals, essential fatty acids, amino acids, etc.) we consume to nourish our body and mind. It is not a secret, however, that due to modern agricultural tendencies, the soil where our food grows has fewer nutrients than it used to have. Therefore, our food is less nutrient-dense in comparison to what it used to be a few decades ago. This is where supplements such as vitamins, minerals, and other nutrients can be so beneficial. As the name suggests, they are there to fill the nutritional gaps and deliver all the essential elements we might be missing in our diet.
What are Food Supplements?
Supplements are nutritional and physiologically beneficial substances that are available in concentrated form. The term supplement includes such categories of nutrients as vitamins, minerals, fiber, amino acids, essential fatty acids, and plant and herbal extracts. Depending on the type of nutrient, they are usually sold in the form of a capsule, tablet, pill, or liquid. Additionally, they include information about proper dosing and daily allowance. Depending on the part of the world you live in, they can be differently regulated, so make sure to check with your local authorities.
Types of Food Supplements
Three types of food supplements can be found on the market:
natural supplements are obtained from whole foods, organic plant and animal tissues, or inorganic materials such as rocks or metals.
semi-synthetic supplements are of natural origin, and in the manufacturing process, they are chemically altered in the lab.
synthetic supplements are created in the laboratory.
The discussion of which type of supplement to choose as part of your diet comes down to their bioavailability. Bioavailability is a term describing the way our body absorbs and utilizes the nutrients it receives. It has been observed that nutrients obtained from consuming whole food supplements are differently absorbed and used by our system than single isolated semi-synthetic or synthetic compounds[1][2].
Synergy and Antagonism
Vitamins, minerals, and other micronutrients interact with each other. They can either work together and have a synergistic relationship with one another, or, just the opposite, they can act as antagonists and decrease each other's effectiveness[3]. It is good to know what micronutrients are synergists and can be taken together and which ones are antagonistic by nature and should be consumed at different times. The chance of coming across two competing compounds is smaller if you choose whole food supplements or supplements that are dedicated to certain conditions, such as heart health or skin, hair, and nails. However, if you supplement with single vitamins and minerals, make sure to choose those that go well together, such as Vitamin D3/K2, Vitamin B-complex, Vitamin C and E, Magnesium and Potassium, and Calcium and Magnesium.
What are the most common deficiency symptoms?
Sufficient micronutrient intake is essential for the proper functioning, growth, and development of the human body. Our system isn't able to produce most of the vitamins (vitamin D is an exception) and minerals it needs to stay healthy. They have to be obtained from the diet. If our diet is not balanced, we are exposed to micronutrient deficiencies. Some of the most common symptoms of micronutrient deficiencies include:
diarrhea: niacin, folate, vitamin B12,
skin issues: zinc, essential fatty acids, niacin, vitamin K, vitamin C, vitamin B complex,
diminished cognitive function: niacin, thiamin, vitamin B12,
hair and nail problems: selenium, iron, zinc,
Our body is smart and sends us small signals if it is lacking any of the essential vitamins and minerals to perform its functions. Addressing them at this stage can prevent the bigger complications that micronutrient deficiencies can cause. Insufficient amounts of vitamins and minerals can have adverse effects on our heart health, immune system, nervous system, gastrointestinal system, vision, and more. Micronutrient deficiencies can result in an increased risk of osteoporosis, osteomalacia, thyroid deficiency, colorectal cancer, and cardiovascular diseases[4].
What depletes essential nutrients?
Another important aspect that impacts the concentrations of essential micronutrients in our system is all the things that we do, eat, or don't eat that deplete vitamins and minerals. Among the biggest ones, we find:
If you are a smoker who drinks 5 cups of coffee per day, you will likely find yourself lacking some of the essential micronutrients. If you live under constant stress and take medication, you are also likely to experience significant micronutrient loss. In such cases, a blood test might be necessary to establish what vitamins and minerals you are low in. Make sure to consult your doctor.
What are the known benefits?
It is essential to consume an appropriate amount of all micronutrients to maintain optimal health, as each vitamin and mineral plays a specific role in the body. Vitamins, minerals, essential fatty acids, and amino acids perform various important functions in our system, such as building immunity[11], supporting growth[12], and brain development[13] just to mention a few. To have a full understanding of how much impact those micronutrients have on our overall health, listing their benefits per category of nutrient is the most explanatory.
Vitamins are responsible for:
the maintenance of healthy skin, hair, and nails,
bone formation,
healthy vision,
immune function,
energy production,
collagen formation,
supporting gastrointestinal tract,
combating oxidative stress,
the maintenance of various cellular processes.
Minerals are responsible for:
bone health,
cardiovascular function,
boosting the immune system,
enzyme formation,
the maintenance of proper cell function.
Essential fatty acids are responsible for:
reducing inflammation,
supporting cardiovascular health,
enhancing cognitive function,
boosting the immune system.
Amino acids are responsible for:
supporting enzyme formation and function,
the production of neurotransmitters,
building and regeneration of muscle tissue,
protein formation,
boosting energy production,
supporting the wound-healing process,
bolstering immune function,
proper absorption of minerals.
Additionally, plant and herbal extracts have a wide variety of effects on our bodies. Their constituents can be very potent in combating various health conditions and promoting overall health. For more detailed information on every supplement and micronutrient type, as well as their functions in the body, please refer to the Nutritional Guide or Supplements available on this website.
Can you take too much?
It is highly unlikely that we will overdose on the micronutrients that we obtain from food. However, overdosing on supplements can take place if you do not follow the dietary recommendations for every micronutrient, which are typically listed on the packaging. If you take too much of any of the vitamins, minerals, essential fatty acids, or amino acids, you are likely to experience some of the side effects they may cause. The most common are gastrointestinal complaints like cramping, diarrhea, and vomiting. If you are concerned about the recommended dose, consult a medical professional and check the Supplements page to find out more about the Recommended Dietary Intake and Upper Limit.
When is the best time to take it?
To be able to profit the most from taking supplements, it is good to consider when to take them. Some of the micronutrients work best when they are taken in the morning, like vitamin D; others, such as probiotics, magnesium, or potassium, give the best results when we drink them before bedtime. Moreover, we should take into consideration not only the time of the day but also if they can be taken on an empty stomach when we wake up in the morning or need to be drunk with or after a meal. It is common practice for supplement manufacturers to include such information on the packaging, but they usually do not provide any description of the interactions and synergistic and antagonistic relationships between different micronutrients. Those interactions can impact the absorption of vitamins and minerals. Please visit Supplements or the Nutritional Guide to learn more.
Final Thoughts
Supplementing your diet with various micronutrients can have positive effects on your body and mind, and it can improve your health. Most of us will benefit from the extra intake of such essential elements as vitamins D and C, minerals like magnesium and potassium, and omega-3 fatty acids. However, it is essential to find out first which of the micronutrients we may be deficient in. A simple blood test will provide all the answers to whether it is necessary to supplement vitamins, minerals, and other nutrients. Additionally, supplements can be of great help with illness. Your immune system requires, for example, a higher availability of vitamin C from your body just to combat a simple cold. Awareness of how to help yourself on the spot to improve your immune response to pathogens can help prevent health complications and disease.
Takeaway Points
For the best benefits, supplements need to be taken regularly.
Listen to your body and address micronutrient deficiencies.
A blood test will help determine the level of micronutrients in your system.
Today's food is less micronutrient-dense than it used to be.
Micronutrients can have synergistic or antagonistic relationships with one another.
Supplements can boost immune function and impact overall health.
Bioavailability is a key to improving your micronutrient levels.
Prevention is better than cure.
References
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