It is not always easy to get enough of the vitamins and minerals we need to keep our bodies healthy, and sometimes dietary restrictions or preferences can prevent us from getting important nutrients. Supplements can help meet our nutritional needs, although they should not be used in place of a healthy, varied diet. Before using any dietary supplements, talk with your doctor about whether they are appropriate and safe for you to consume.
Calcium and Vitamin D
Calcium is the most prevalent mineral in the body, required for nerve transmission, building bone and muscle contraction and functioning. Yogurt, sardines, milk, cheese, orange juice, tofu and salmon are all good dietary sources of calcium. Despite all the foods that contain this mineral, many people are deficient in it, which can lead to osteoporosis and other serious health problems. There is some debate about whether inorganic calcium found in supplements is as beneficial as organic calcium found in foods. The China-Oxford-Cornell study found that excess inorganic calcium does not build bones, and may actually lead to bone loss. More research needs to be done, and before making a decision to supplement with calcium, consult your health care provider. If you do take supplemental calcium, take a supplement with vitamin D, as this helps your body better absorb the mineral.
Omega-3 Fatty Acids
Omega-3 fatty acid supplements are important, especially if you do not eat many foods that contain these essential fatty acids. These fatty acids are crucial for health, but because the body cannot make them on its own they must be consumed from outside sources. Food sources include salmon, tuna and nut oils. The University of Maryland Medical Center states that these fatty acids lower inflammation and can help reduce the risk of developing heart disease, cancer and arthritis. Omega-3 fatty acids also aid in cognitive functioning. You should not take more than 3 g a day of omega-3 fatty acids, unless your health care provider directs you otherwise and supervises your dosage. Before starting omega-3 supplements, consult your health care provider to see if they are safe for you to consume.
Iron
Iron is another mineral your body needs to stay healthy. The body stores most of its iron in red blood cells, which help carry oxygen to tissues and muscles. This mineral also helps make ATP, the body's energy source. If you do not have enough iron, anemia can develop, leading to fatigue and weakness. According to the National Institutes of Health Office of Dietary Supplements, adult men and postmenopausal women are rarely iron deficient and typically do not need to take iron supplements. Children, women of childbearing age, pregnant or nursing women, and those women with heavy menstrual periods are most at risk of an iron deficiency and may need supplementation; this is because their inherent need for iron is greater than it is for other populations.
B-Complex
There are eight B-complex vitamins, and instead of taking eight separate pills, you can take a B-complex supplement. These vitamins help the body convert food to energy and help enzymes in the body regulate chemical reactions in the body. Although B vitamins can be found in most foods, you may be deficient in one or more of them. B vitamins help keep the digestive system healthy, promote skin and hair health and make DNA, red blood cells and hormones. Talk with your doctor about whether you should take a B-complex supplement.
References
- National Institutes of Health: Office of Dietary Supplements: Calcium
- University of Maryland Medical Center; Omega-3 Fatty Acids; Dr. Steven Ehrlich; June 2009
- University of Maryland Medical Center; Iron; Dr. Steven Ehrlich; June 2009
- American Cancer Society; Vitamin B-Complex; May 2010
- National Institutes of Health: Office of Dietary Supplements: Iron
- American Fitness Professionals and Associates; The Importance of Organic Calcium vs Inorganic Calcium; Dr. Mark Occhipinti; 2010
Member Comments