Why do we take supplements?
90% of people don't get the recommended amount of important nutrients from food alone. Most of us fail to meet dietary recommendations due to strict dieting, poor appetite, or changing nutritional needs. Food quality can also be compromised by production methods, lengthy storage and long distance transportation, especially of so called ‘fresh’ fruits and vegetables. This leaves fewer vital nutrients in an array of our food supplies. Supplementation is intended to bridge the nutritional gap, so that we maintain the proper balance of nutrients from food and supplementation. This will enhances the nutrient density of our diet and make sure we are obtaining the right amount of nutrients tailored to dietary needs.
They are generally used as a preventative health measure, to help alleviate medical symptoms, or even as an anti-ageing measure. The most common supplements that can be added to your diet include vitamins, minerals, herbs, plant material, amino acids, probiotics, fibre and fatty acids. Whilst many supplements are harmless, some can be dangerous if taken in excess, or some can contra-indicate with medical conditions or medication so advice should always be sought from a GP or health practitioner before embarking on a supplementation plan.
Who can benefit from supplementation?
Adding supplements to the diet can offer helpful support for certain groups whose dietary needs of specific circumstances may cause deficiency in one or more nutrients.
For example:
Young and growing children may benefit from extra calcium and essential fat
Pregnant women are advised to take folic acid to prevent birth defects in the developing child
People with anxiety could supplement with Vitamins B, C and zinc. These feed the adrenal glands which can get overworked in stressful times.
Smokers deplete large quantities of Vitamin C (approximately 250mg per cigarette)
Vegetarians and vegans may struggle to access enough B12, calcium, iron, zinc and iodine through their diet
Serious athletes may benefit from additional antioxidants and protein/amino acids to prevent against damage and facilitate repair and muscle re-growth
Elderly people are commonly recommended antioxidants (such as lutein) for eye health. This group are also now advised to consider gingko for mental agility and memory, glucosamine and chondroitin for bone and cartilage repair, and Ginseng to help combat ageing.
During the cold and flu season Vitamin C can be helpful for everyone. It can’t prevent you catching these germs but is now thought to significantly reduce the duration and severity of infection, particularly when taken alongside zinc and Echinacea.
Since it's difficult to get enough vitamin D from food alone, and many people don't get sufficient sun exposure—especially in winter or in northern latitudes—supplementation can be an effective way to prevent deficiency. Vitamin D plays a crucial role in bone health by aiding calcium absorption, supports immune function, and may help reduce the risk of certain chronic diseases like osteoporosis, depression, and some autoimmune conditions.
Tips for taking supplements
Never use supplements as a food substitute, as you should do as their name suggests - supplement and enhance an already healthy diet.
Always follow the directions for usage on the label, or as given by your qualified health practitioner. Check that supplements are suitable and are in safe dosages before giving to children.
Never take anything that claims to ‘cure’ or ‘prevent’.
Cheap supplements are usually a false economy; if they have fillers and poor quality ingredients they can have negative effects. Look for reputable suppliers, by shopping at dedicated health or specialist supplement stores.
Most importantly, seek advice from a GP, Nutritional Therapist or other qualified health practitioner first, especially if you have a medical condition or are on medication of any kind.
Is protein powder a supplement and will it make me look like a bodybuilder?
A lot of supplements are sold to consumers in the form of protein powder. It’s the building block for muscles and can help build and repair muscles. The amino acids are the same as found in chicken, beef and pork. Creatine is higher in supplements and adds bulk. Taking too much of this can have side effects and cause severe problems, such as heart and kidney problems, diarrhea, dehydration and cramps. Which makes it even more important to identify why you need the supplement and how much you need to take.
There is a common misconception that having protein shakes will make you super muscular and look like a bodybuilder, which isn't the case as they aren't steroids. But just like other supplements they are there to help and support an already healthy and balanced diet. Protein powder is there to repair our muscles when consistently exercising so that they can, through hard work grow bigger and help us recover quicker.
There are many pros and cons to taking supplements but the long and short of it is that we should try our hardest to eat a better quality of produce and a balanced diet, with a healthy active lifestyle. We should now know that by taking supplements to help aid various ailments and achieve specific fitness goals, that this cannot be done without looking after our body first. The aim is to supplement an already healthy lifestyle and diet. If doing this you will benefit far more in absorbing the nutrients needed.
