Why is it important to take dietary supplements?

Common situations in which taking vitamins, dietary supplements, or minerals is recommended include:

• pregnancy
• breastfeeding
• infants who receive human milk or less than 32 ounces of formula per day
• health improvement
• special diets
• Deficiencies

Supplements you may need, based on research and expert advice Dietary supplements may have their critics, but some may be beneficial, especially under certain circumstances.

Prenatal vitamin

The American College of Obstetricians and Gynecologists recommends that people who can become pregnant start taking prenatal vitamins when they begin trying to conceive and continue taking them throughout pregnancy. Burdeos recommends starting three months before the first attempt to conceive.

The CDC recommends taking prenatal vitamins containing 400 mg of folic acid to help protect against certain birth defects.

The ACOG recommends getting at least 27 milligrams of iron per day during pregnancy, which is often found in prenatal vitamins.

According to Burdeos, folic acid combined with iron provides benefits for the fetus.

"Folic acid helps prevent neural tube defects, which are serious abnormalities of the baby's brain and spinal cord," says Burdeos. "Iron helps transport oxygen throughout the body. Iron supports the proper development of the baby and placenta."

Vitamin D

Approximately 42 percent of people are deficient in vitamin D, with the highest rate among Black people—82 percent, according to a 2022 study.

The sun is a natural source of vitamin D, while egg yolks and fatty fish are quality food sources. According to the National Insitute of Health (NIH)Trusted Source, there are few other sources.

"It is almost impossible to get all the vitamin D you need from food alone," says Greunke. "Oily fish, mushrooms, and fortified dairy products provide vitamin D, but not enough to meet the daily requirement."

Vitamin D deficiency is associated with several conditions, including:

• poor bone health
• cardiovascular disease
• gestational diabetes

Research suggests that taking vitamin D during pregnancy may reduce the risk of:

• preeclampsia
• low birth weight
• severe postpartum bleeding
• Premature birth

The NIH recommends that infants up to 12 months of age consume 10 mcg of vitamin D daily. Infant formula is fortified with vitamin D, so according to the CDC, children under 12 months who are exclusively fed formula likely do not need a vitamin D supplement.

According to a 2015 study, a breastfeeding parent can take 6,400 IU of vitamin D daily to provide an adequate amount to a breastfed infant through human milk.

The NIH advises that people between the ages of 1 and 70 need 600 IU per day, while those over 70 should consume 800 IU daily. Since it is difficult to get this amount from food, Greunke says a vitamin D supplement is worthwhile even after infancy.

Omega-3

One of the most popular vitamins may be omega-3s. These are fatty acids naturally found in fish, such as salmon, and nuts, such as walnuts.

According to Burdeos, it may be beneficial for you to take one if your diet is low in these nutrients. Although omega-3s have been linked to heart health, the National Center for Complementary and Integrative Health (NCCIH) says that the evidence for this association is based on consumption of marine fish.

However, according to the agency, it may help reduce triglycerides and relieve symptoms of rheumatoid arthritis.

B12

B12 occurs naturally in animal products, and according to Burdeos, it is important for:

• the formation of red blood cells
• DNA production
• nerve function
• cell metabolism.

According to an older study conducted in 2022, vegans have a higher rate of B12 deficiency than vegetarians. Nearly two-thirds of pregnant people were also deficient. She says B12 supplementation may be worthwhile for individuals with a deficiency, especially those who do not consume animal protein.

Iron

Iron is found in foods such as nuts and dark, leafy greens. According to the NIH, it helps with:

• the transport of oxygen from the lungs to the tissues.
• supports muscle metabolism
• supports physical growth
• supports nervous system development

Although Pasquariello generally recommends a food-based approach, people with iron deficiency and borderline anemia may benefit from iron supplementation.

In addition, pregnant people should look for a prenatal supplement that contains iron to support fetal development. Always ask your doctor about the best option, so you do not take too much iron.

Magnesium

Magnesium is a naturally occurring mineral and the fourth most abundant mineral in the body. Yet, according to a 2018 study, nearly half of the U.S. population does not consume enough magnesium.

According to Greunke, magnesium supplements may help.

Research suggests that oral magnesium supplementation may help:

• may lower blood pressure
• extends sleep duration
• reduces fasting and post-meal blood sugar levels
• improves mood

How to find high-quality supplements

Because dietary supplements are not subject to the same standards as foods, it can feel like the Wild West out there. Below, experts share their insights on navigating the vitamin- and mineral-filled aisles of grocery stores.

Chelated vs. non-chelated

You may notice these terms on bottles containing minerals.

"Chelated means that the mineral has been modified in a way that improves absorption," says Greunke. "This is done by combining the mineral with another molecule, such as an amino acid or organic acid, so that the body can absorb it more easily."

Examples include:

• iron bisglycinate
• zinc bisglycinate
• chromium picolinate
• and magnesium bisglycinate

"Non-chelated minerals, on the other hand, are unstable, and because they are not bound to something else, they attract other molecules to bind to them, which makes them more likely to interfere with absorption," says Burdeos.

The research is mixed and often involves small sample sizes.

For example, a 2014 study involving 15 people showed that chelated zinc, such as zinc citrate and zinc gluconate, is better absorbed than non-chelated zinc and may be useful for treating zinc deficiency and diarrhea.

A 2019 study found that chelated magnesium glycerophosphate significantly increased blood magnesium levels more than non-chelated magnesium oxide.

However, a 2014 study of postmenopausal people showed that calcium carbonate is absorbed more quickly and raises blood calcium levels more effectively than calcium citrate.

Evaluating mineral sources

According to Greunke, most of our mineral intake comes from food and water. They can also be found in the following:

• trace elements
• salts
• electrolyte products

"Thoughtful dietary supplements take nutrient competition into account," says Greunke. "Iron, for example, competes with other minerals, such as zinc, calcium, copper, and magnesium, for absorption."

Greunke recommends avoiding multivitamins that contain iron. Calcium and iron supplements can be taken several hours apart. It is also possible to take too much iron, so always talk to your doctor before adding supplements to your regimen.

Some minerals act as electrolytes, including:

• sodium
• magnesium
• potassium
• calcium
• chloride
• phosphate

According to Greunke, electrolytes include:

• maintain fluid balance
• maintain a normal heart rate
• help blood flow
• regulate blood pressure
• support bone health
• affects hormones
• supports adrenal health

Other important details to consider when choosing dietary supplements

Experts interviewed by Healthline also recommended:

• ensure third-party testing, such as by the U.S. Pharmacopeial Convention and Consumer Labs.
• avoid artificial colors, flavors, and sweeteners
.
• avoid fillers such as stearic acid, silicon dioxide, and titanium dioxide.
• choose tablets, chewable tablets, gummies, or powders in the form that works best for you.
• choose only dietary supplements that meet your medical and dietary needs.
• read labels critically—if it sounds too good to be true, it probably is.

How do you know whether your body is absorbing the dietary supplements?

 How do you know whether the supplement is really working or whether you should cut back? Experts share some telltale signs.

Elimination

Much of what goes in eventually comes out.

"Magnesium citrate and vitamin C can cause diarrhea in high doses, so if this happens, you should reduce the amount you are taking," says Greunke. "Sometimes high doses of B vitamins can lead to bright yellow urine, but this is not necessarily harmful."

Your energy levels

Is the boost the result of the dietary supplement or the placebo effect?

"Some supplements, such as vitamin B12, can quickly improve energy levels," says Greunke. "Adrenal supplements may help individuals feel calmer and more focused relatively quickly. If an individual is dehydrated or has an electrolyte imbalance, an electrolyte supplement may increase energy and physical performance and improve blood pressure."

Others may have subtler or longer-term effects.

Over-the-counter and workplace testing

Whether you need an over-the-counter product or a workplace examination depends on why you are taking the supplements.

When it comes to lowering blood sugar levels due to prediabetes or diabetes, home blood sugar monitoring and blood tests at the doctor’s office are important, says Greunke.

According to Pasquariello, healthcare professionals can also check your blood nutrient levels before you start taking the supplement and after you have taken it for a certain period of time.

“If you are just starting to take supplements for the first time, or using them to improve certain symptoms, point-of-care testing may be useful,” says Pasquariello. “If you experience side effects from a supplement, point-of-care testing may also be recommended.”

In general, Pasquariello says it is always important to discuss the supplements you take with your doctor to ensure that they do not interfere with medications or treatments.

How do you know which supplements you should take?

Discuss this with your doctor or dietitian. The answer depends on whether you are pregnant or breastfeeding, as well as your age, diet, and health needs.

What vitamins or supplements do you need on a vegan or vegetarian diet?

Not every vegan or vegetarian needs supplements, but Pasquariello says that B12 is the most common deficiency.

What vitamins and supplements do you need during a keto diet?

For people following a keto diet, Pasquariello recommends discussing vitamin D and calcium supplementation with their doctor.

What supplements do you need to build muscle?

Burdeos and Greunke say that creatine monohydrate may help build muscle. The “buffered” type is unnecessary and unsupported by evidence.

What vitamins or supplements do you need for weight loss? Most experts do not believe that vitamins or supplements are necessary for weight loss. Instead, work with a healthcare professional or dietitian to achieve your goals through sustainable dietary and lifestyle changes.

What supplements do you need if you’re a woman? For pregnancy? Women do not necessarily need special supplements, but experts say that pregnant women should take prenatal vitamins containing folic acid and iron. Ask your doctor which option is best for you.

It is recommended to start taking prenatal vitamins three months before trying to conceive. Vitamin D supplementation during pregnancy may protect against preeclampsia, premature birth, and gestational diabetes.

Source: www.healthline.com