"Getting all of the nutrients you need simply cannot be done without supplements." - Steven Gundry
Introduction | Immune System | Growth | Brain & Nervous System | Cardiovascular Health | Inflammation | Gastrointestinal Health | Athletic Performance | Final Thoughts | References | Disclaimer
Introduction
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 systems, such as building immunity and supporting growth and brain development. This is why whole-food-based nutrition is a key component of our health. It is important to view dietary supplements as complementary or secondary to our eating habits. The role of supplemental micronutrients is to fill nutritional gaps and not substitute for a healthy and balanced diet. The combination of these two elements can result in great health outcomes, prevent the occurrence of various health conditions, and aid in the treatment of existing ailments.
Food supplements support the immune system
A suppressed immune system predisposes our body to infections and diseases. Deficiencies in such micronutrients as vitamins A, C, B, D, E, zinc, folate, selenium, copper, magnesium, and iron have been shown to impair the defense systems of our body, including our skin, cell membranes, and innate and adaptive immunity functions[1].
A review of multiple studies conducted by Gombart et al.[1] looked at the immune function outcomes after multiple micronutrient supplementation [vitamins A, C, B, D, E, zinc, folate, selenium, copper, magnesium, and iron]. They summarized that dietary supplements may help improve the immune response to pathogens and help optimize its functioning. They reported that vitamins reduce the risk of developing various health ailments and can help manage the symptoms of infections.
Another review, carried out by Mocchegiani et al.[2], looked at the necessity of zinc supplementation and its outcomes in the elderly, who are prone to the occurrence of degenerative diseases. The researchers reported that proper zinc intake, whether through diet or food supplements, decreases the risk of developing such health conditions as cancer and various infections. Furthermore, it was mentioned that the Mediterranean diet is associated with the lowest risk of developing zinc deficiency.
Supplementation with micronutrients facilitates proper growth
Proper growth requires sufficient levels of many micronutrients that facilitate that process. Malnutrition and micronutrient deficiencies can easily affect early childhood and pregnancy, both of which are crucial stages.
A systematic review conducted by Liu et al.[3] summarizing the findings of multiple randomized control trials of zinc supplementation in pregnancy and early childhood revealed that infants and young children who did take zinc supplements achieved better results in height, weight, and WAZ [weight-for-age Z-score] measurements. Additionally, children ≥ 2 years of age were found to have higher scores in HAZ [height-for-age Z-score] measurements in comparison to the control group.
A double-blind randomized trial was carried out by Abdollahi et al.[4], on very young Iranian children [6–24 months of age] and assessed the impact of zinc supplementation on growth retardation in this age group. The researchers concluded that supplementing zinc has considerably decreased growth retardation. Following 6 months, both groups [intervention and control] had an increase in stunted children, although this increase was relatively small in the intervention group.
Another study designed by Rivera et al.[5] inspected the impact of multiple micronutrients [vitamins A, D, E, K, C, B-1, B-6, B-12, riboflavin, niacin, biotin, folic acid, and pantothenic acid, and iron, zinc, iodine, copper, manganese, and selenium] on Mexican infants [9–14 months of age] and measured their growth outcomes after 12 months of study. The results revealed that children who were in the intervention group and received dietary supplements achieved much greater length gains than those in the placebo group. This led the scientists to believe that micronutrient deficiencies negatively influence the growth of infants.
Micronutrients for brain and nervous system development
Healthy brain and central nervous system development cannot be achieved in the absence of several key micronutrients. Such elements as folic acid, iron, iodine, DHA, and vitamin D need to be at optimal levels to facilitate the proper growth of the baby in the womb.
A study conducted by Christian et al[6] looked at various micronutrient supplement combinations administered during pregnancy and their impact on the intellectual and motor functions of Nepalese children aged 7-9 years. The results revealed that the most significant improvement was achieved by the prenatal administration of iron/folic acid supplements. Children whose mothers were regularly taking these supplements during pregnancy scored higher in tests evaluating working memory, inhibitory control, and fine motor skills.
A review of scientific research carried out by N.L. Morse[7] focused on the impact of maternal supplementation with vitamin D, docosahexaenoic acid [DHA], folic acid, and iodine on the fetal development of the brain and central nervous system. The author concluded that a deficiency in any of these micronutrients can contribute to brain and central nervous system abnormalities. Adequate supplementation during pregnancy and lactation can help prevent many ailments from appearing in future generations.
Supplementation with vitamin K2 and fish oil for cardiovascular health
Cardiovascular diseases are a leading cause of death in many parts of the world[10]. According to scientific research, certain micronutrients [e.g., vitamin K2, EPA, and DHA] can help prevent and reduce the risk of various cardiovascular ailments.
As stated in a review of current scientific evidence conducted by Hariri et al.[8], vitamin K2 is an important factor in optimizing cardiovascular health. It has been established that vitamin K2 has cardioprotective effects and helps maintain calcification homeostasis; it may prevent or slow down the progression of arterial stiffness, endothelial dysfunction, diabetes, and HF. Additionally, the authors mentioned that supplementation with this vitamin is considered safe and can be used effectively in clinical settings.
A study carried out by Bernasconi et al.[9] looked at the outcomes of eicosapentaenoic (EPA) and docosahexaenoic (DHA) acid supplementation on cardiovascular health. After reviewing 40 studies, the authors found that higher EPA+DHA dosages were associated with greater protection against cardiovascular disease [CVD] and myocardial infarction [MI]. Additionally, they estimated the risk reduction rate for both CVD and MI, which reached 5.8% and 9.0%, respectively. Bernasconi et al. concluded that supplementation with EPA and DHA is an effective way of reducing cardiovascular health risks.
Supplements and inflammation
Inflammation is a natural process and a healing mechanism in the body. However, systemic or chronic inflammation brought on by illnesses or stress results in a pro-inflammatory state throughout the body, which is very taxing on our immune system. However, there is a group of micronutrients and plant extracts that possess anti-inflammatory properties and help counteract the damaging effects of chronic inflammation.
Xu et al.[11] inspected the impact of aged garlic [AGE] supplements on inflammatory markers in obese subjects. They followed the intervention and control groups for 6 weeks and measured these parameters at the beginning of the study and after 6 weeks. The scientists observed that the inflammatory markers IL-6 and TNF-α had lower serum concentrations after the intervention in the study group. Their conclusions indicated that AGE can be an important component in controlling obesity-induced inflammation.
Another study looked at the outcomes of curcumin supplementation in migraine patients, including its role in inhibiting inflammation. Rezaie et al.[12] measured two inflammatory markers, IL-6 and CGRP, in both intervention and placebo groups and compared the results. After 8 weeks of study, the group that was taking the curcumin supplement showed reduced levels of both IL-6 [0.454] and CGRP [<0.001] markers in comparison to the results from before the intervention.
Lastly, another randomized controlled trial looked into the correlation between Omega-3 fatty acids supplementation and the level of inflammatory markers among students suffering from anxiety. Kiecolt-Glaser et al.[13] measured the impact of n-3 PUFA [polyunsaturated fatty acids] on IL-6 and TNF-α markers in the intervention group and compared the results with the outcomes of the placebo subjects. The results revealed a 14% decrease in stimulated IL-6 and TNF-α production, which led the authors to the conclusion that omega-3 fatty acids can reduce inflammation in the body.
Probiotics and bovine colostrum in gastrointestinal health
Gut microbiome diversity directly impacts the health of our gastrointestinal [GI] tract. Maintaining our gut flora at an optimal level is especially important in ill health and when suffering from chronic health conditions. Regular probiotic supplementation can help achieve better health outcomes and alleviate some of the GI symptoms.
A randomized control trial conducted by Pugh et al.[14] focused on the impact of probiotic bacteria [Lactobacillus acidophilus, Bifidobacterium bifidum, and Bifidobacterium animalis subs p. Lactis] on gastrointestinal health in marathon runners. The researchers investigated how probiotic supplementation affects the GI symptoms that marathon runners very often experience in the preparation period before the marathon and during the race. The results of the study revealed that supplementation with probiotic bacteria significantly reduced the overall occurrence of GI symptoms, alleviated the symptoms of lower GI [stomach cramps], and reduced the number of days of GI ill-health. The authors concluded that probiotics help diminish the number and severity of gastrointestinal symptoms in marathon runners.
Another study investigated the gastrointestinal outcomes of probiotic/bovine colostrum supplementation in autistic children. Sanctuary et al.[15] looked at such GI symptoms as diarrhea, constipation, pain related to bowel movement, and gas. The results of the study revealed that supplementation with the combination of probiotics and bovine colostrum reduced the frequency of pain associated with bowel movement and increased stooling consistency in subjects. The administration of bovine colostrum resulted in pain reduction, diminished diarrhea frequency, and increased stool consistency. Lastly, the scientists reported that 43% of children who took bovine colostrum supplements and 17% of children in the combination group experienced increased appetite and novel food consumption.
Dietary supplements boost athletic performance
It is not uncommon for athletes to look for ways to boost their natural physical performance capabilities. Dietary supplements such as β-alanine and arginine have been shown to positively affect the physical abilities of athletes.
A review of scientific research carried out by Saunders et al.[16] on supplementation with β-alanine for boosting exercise capacity and performance revealed that β-alanine enhances overall physical performance, including exercise duration [biggest gains in a time frame of 0.5–10 minutes] and exercise capacity. Additionally, the reviewers established that supplementation with β-alanine shows better results in non-trained individuals than in trained ones. Lastly, Saunders et al. observed that co-supplementation of β-alanine with sodium bicarbonate was even more effective in enhancing physical performance than β-alanine alone.
Another meta-analysis conducted by Viribay et al.[17] focused on investigating the impact of arginine [Arg] supplementation on athletic performance. The authors analyzed the data and established that Arg supplementation gives positive outcomes in both anaerobic and aerobic performances. Across all the studies, there was strong evidence supporting the effectiveness of this supplement.
Additionally, the authors concluded that "the effective dose of Arg supplementation in acute protocols should be adjusted to 0.15 g/kg (≈10–11 g) ingested between 60–90 min before exercise for improving both aerobic and anaerobic disciplines. On the other hand, chronic Arg supplementation of 1.5–2 g/day for 4–7 or longer doses (10–12 g/day for 8 weeks) presented a positive impact on aerobic and anaerobic performance, respectively."
Final Thoughts
Micronutrients and dietary supplements play a crucial role in influencing our health. Numerous studies have explored the impact of these nutrients on our bodies, revealing their significance not only in disease prevention but also in aiding healing and recovery from various ailments. Specific micronutrients are essential for the proper functioning of our immune response, as well as for physical and mental development and overall growth.
To address nutrient deficiencies in our diets, many turn to food supplements, which can be the easiest way to ensure we get the necessary micronutrients. However, it's important to be mindful of potential interactions between some supplements and differences in their bioavailability.
References
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