Supplement labels may tempt you to buy with big promises such as “stress relief” or “better sleep”, but to see if a particular ingredient actually fulfills that promise. It is important to be skeptical and conduct a preliminary investigation. The US Food and Drug Administration (FDA) does not approve vitamins and supplements. If a particular supplement becomes a public health concern, we only inspect manufacturing practices and steps. As a result, some companies make suspicious claims and avoid them. According to a recent consumer review, 46% of supplements do not keep their lofty promises.
Related story
Basically, it’s important to be skeptical Susan when perusing the drugstore supplement aisle.But to make things a bit Easier, we add to the cart to registered nutritionist and supplement researcher Anne Danahy, RDN, founder of Craving Something Healthy, Kelly LeVeque, CN, holistic nutritionist and best-selling author. We talked about supplements to consider. How to determine if a product is really suitable for you.
Three Questions to Ask Yourself When Considering Supplements
1. Can I get this vitamin from my diet instead of taking supplements?
Nutritionists love to say “eat vitamins,” and Danahi is no exception. “”[Everyone] Before switching to supplements, we need to consider whether there are gaps that can be filled with diet, “says Danahi. “The nutrients in the whole food are proteins, carbohydrates, healthy fats, fiber, antioxidants, etc. All of these work synergistically in the body, so always start with a balanced diet.” Basically, Most people should try increasing their intake of certain foods before resorting to pills to make up for the difference.
However, certain people may have difficulty meeting their needs with diet alone, regardless of their health status (such as celiac disease) or whether it is due to a particular diet plan. For example, vegans are most commonly found in animal foods, so they have a limited source of B12 that activates the brain. In such cases, supplements can be very helpful in bridging nutritional gaps. Pregnant people should also take folic acid supplements and other pregnant women’s vitamins to support their baby’s development and reduce the risk of birth defects.
2. What made you interested in this particular supplement?
Maybe you’ve heard that 5-HTP can help calm the hell when you’re there mainly Stress and melatonin can help you sleep soundly. There is often some evidence to support these advertised benefits, but it is essential to make sure that you are addressing lifestyle factors that may also contribute to these issues. Danahy says. For example, if you’re busy 24 hours a day at work, can you try stress management strategies such as exercise, meditation, gardening, and reading before getting supplements? If the answer is no, that’s perfectly fine, but it’s worth asking.
3. What can I find out from my family history about which supplements can help me?
“Even if someone is healthy, it’s a good idea to assess the risk of a particular health condition because of their lifestyle and family history,” says Danahy. “For example, a person with a family history of heart disease and blood pressure who is starting to creep in may want to think about omega 3 fish oil, beetroot powder, or certain antioxidants.”
If this sounds like you, ask your doctor what you think about the supplement based on your personal family history. This is not a universal situation.
Four supplements to take, according to nutritionists and nutritionists
1. Vitamin D
According to Danahi, most people can benefit from vitamin D. “It’s hard to get enough from your diet unless you eat a lot of salmon, egg yolks, and fortified milk,” she says. “This is also a vitamin that most people don’t lack, but many have suboptimal levels.” Vitamin D helps the body absorb calcium (important for bone health). It has many important functions, such as reducing inflammation and promoting mental health. In other words, it’s very important and worth considering.
Recommended daily intake: 600-800 IU (15-20 mcg) per day.
2. Omega 3
If you’re alive and breathing now, you’ve probably heard the hype surrounding Omega-3. “Omega 3 or fish oil is another thing I often recommend for middle-aged and older. It helps reduce blood pressure and triglycerides, but I also like it because it supports cognitive health and has anti-inflammatory effects.” Danahi says. She warns that eating omega 3 food sources such as salmon, sardines, and fatty fish 2-3 times a week is a better option than supplements.
Recommended daily intake: 1.1 grams for women. 1.6 grams for men (for reference, 2 ounces of farmed salmon contains about 1.5 grams of omega-3)
3. Magnesium
“”[Magnesium] Is involved in more than 300 biochemical reactions in the body, helping to support everything from bones and muscles to glucose and blood pressure to the synthesis of DNA and RNA, ”says Danahy. Minerals are also essential for heart health as they support nerve, cell and muscle health. She recommends magnesium glycine, a type of magnesium that the body absorbs a little more easily. (For reference, magnesium is found in foods such as spinach, black beans, and almonds.)
Recommended daily intake: 310-360 milligrams per day for women (depending on age and pregnancy), 400-420 milligrams per day for men (depending on age).
4. Multivitamin
LeVeque is, for example, a big fan of multivitamins covering all bases. They can be a good way to consume a variety of major and micronutrients without paying for individual vitamins.
However, there are some caveats. There are many different types of multivitamins, so age, diet, current medications, or you are not pregnant.Harvard Health recommends reading the label and choosing one that contains the daily recommended tolerances for its various vitamins and minerals. When The label bears a United States Pharmacopeia (USP) approved seal (indicating the purity and strength of certain vitamins).
Recommended daily intake: It depends on the vitamin.
Simply put, supplements are not as easy as they look. Therefore, if you have a protracted question, be sure to check with your GP. If it doesn’t have a significant impact on your daily health and well-being, it doesn’t make sense to spend a lot of money at a drugstore.
