Nutritional supplements guide -
Valera-Gran D, et al. Effect of maternal high dosages of folic acid supplements on neurocognitive development in children at y of age: the prospective birth cohort Infancia y Medio Ambiente INMA study. Taking too much may also impair your immune system and might have associations with cognitive impairment in older adults.
On the lookout for beautiful skin, hair, and red blood cells? Niacin is here to help. Ooh, yeah, bring on those luscious RBCs.
Like other water-soluble B vitamins, niacin is essential for converting food into energy. Meyer-Ficca M, et al. Niacin in the Central Nervous System: An Update of Biological Aspects and Clinical Applications.
Assessment of the role of niacin in managing cardiovascular disease outcomes: A systematic review and meta-analysis.
Ikenouchi-Sugita A, et al. Niacin deficiency and cutaneous immunity. What you need: Adult males need 16 mg of niacin equivalents NEs daily. Women over 19 years of age need 14 mg of NEs per day, but should get 18 mg daily when pregnant, and 17 mg daily when lactating.
How nifty! This vitamin is important in food metabolism and helps synthesize neurotransmitters, steroid hormones, red blood cells , and more. Kennedy DO. B Vitamins and the brain: Mechanisms, dose and efficacy: A review.
And while B5 deficiency is fairly rare it tends to accompany severe malnutrition , neurologic symptoms, such as burning feet, may crop up. What you need: Adults need 5 mg daily. Your needs increase during pregnancy to 6 mg daily, and up to 7 mg daily when lactating.
While some people taking large doses of pantothenic acid develop mild diarrhea and gastrointestinal distress, high intakes do not cause toxicity. Flavor ful ribo flav in definitely has street cred yeeeeeeeeeeah boiiiiiiiii.
This water-soluble B vitamin helps convert food to fuel, encourages iron absorption in the intestines, and also enhances the health of hair, skin, muscles, eyes, and the brain. Saedisomeolia A, et al. Riboflavin in human health: A review of current evidences. And some research suggests that riboflavin may be effective at preventing migraines, too.
Thompson DF, et al. Prophylaxis of migraine headaches with riboflavin: A systematic review. Mosegaard S, et al. Riboflavin deficiency: Implications for general human health and inborn errors of metabolism. What you need: Adult men need 1. Adult women need 1. Those who are pregnant should get 1.
While enormous intake of riboflavin may turn your pee bright yellow a phenomenon called flavinuria , this side effect is harmless. Tanaka Y, et al. Vitamin B2 lung-marking method using black light irradiation DOI: Another member of the water-soluble B pack, thiamine helps with food metabolism and boosts the health of hair, skin, muscles, and the brain.
Kerns JC, et al. Taking too much has never caused toxicity under observation, and though thiamine deficiency also known as beriberi is rare in the U. Symptoms affect the cardiovascular, nervous, muscular, and gastrointestinal systems in a variety of ways. Whitfield KC, et al. Thiamine deficiency disorders: Diagnosis, prevalence, and a roadmap for global control programs.
Though known as being good for vision hello, carrots , vitamin A has many other vital tasks: It encourages red and white blood cell production and activity, keeps the immune system primed and blood vessels healthy, helps rebuild bone, regulates cell growth and division, and may reduce the risk of some cancers.
Tanumihardjo SA, et al. Biomarkers of nutrition for development BOND -Vitamin A review. Retinoids, or variations of Vitamin A, also play a role in some medications that treat various skin diseases and acne.
Kotori MG. Though infrequent in the U. Faustino JF, et al. Vitamin A and the eye: An old tale for modern times. Vitamin A deficiency also plays a role in diarrhea and increased susceptibility to infectious diseases in developing countries.
Imdad A, et al. Vitamin A supplementation for preventing morbidity and mortality in children from six months to five years of age. So make like Bugs Bunny and crunch on some carrots for high doses of beta-carotene, which the body readily converts to vitamin A once digested.
Green AS, et al. Meeting the vitamin A requirement: The efficacy and importance of β -Carotene in animal species. What you need: Adult men need mcg retinol activity equivalents RAE. Adult women need mcg RAE. Pregnant women aged 19 or older should up their intake to mcg RAE, and lactating women in the same age group have even higher needs — 1, mcg RAE.
Oompa loompas must be rolling in the stuff. Vitamin B6 helps out with the production of serotonin, a hormone that plays a hand in sleep, appetite, and mood.
Calderón-Ospina CA, et al. B Vitamins in the nervous system: Current knowledge of the biochemical modes of action and synergies of thiamine, pyridoxine, and cobalamin. It also assists with manufacturing red blood cells and steroid hormones, influences cognitive and immune function, Elmadfa I, et al.
The role of the status of selected micronutrients in shaping the immune function. Gromova OA, et al. Deficiency of magnesium and pyridoxine as risk factors for coronary heart disease.
Diets lacking B6 are rare, but evidence of seizures and other neurologic systems are observed in people who have extreme deficiency.
Effect of two different sublingual dosages of vitamin B 12 on cobalamin nutritional status in vegans and vegetarians with a marginal deficiency: A randomized controlled trial. What you need: Adults between the ages of 19 to 50 years need 1.
Men aged over 50 years need 1. People who are pregnant should get 1. Nasty effects from high doses are usually seen in people taking supplements, and include pain and numbness in the limbs.
Taking extremely large doses of vitamin B6 daily over time can cause you to lose control over your bodily movements, as well as painful skin lesions, sensitivity to light, nausea, and heartburn. Moore E, et al. Cognitive impairment and vitamin B a review. Keep B12 close when it gets to those later, silver-haired years.
Deficiencies are common in older people, Shipton MJ, et al. Vitamin B12 deficiency — A 21st century perspective.
Wong CW. Vitamin B12 deficiency in the elderly: is it worth screening? Rizzo G, et al. Vitamin B12 among vegetarians: Status, assessment and supplementation. Vegans and vegetarians can check here for the best B12 supplements to boost their diet. What you need: 2.
As we go on, we remember… that vitamin C is one of the best vitamins ever! Vitamin C is thought to reduce the risk for some cancers, including those of the mouth, esophagus, stomach, and breast. Ngo B, et al. Targeting cancer vulnerabilities with high-dose vitamin C.
It also helps make collagen, an important tool in wound repair and skin strength. Padayatty SJ, et al. Vitamin C: the known and the unknown and Goldilocks. Phew, vitamin C. Where do you even find the time?
How so? Well, a review of 29 research trials that included almost 11, people showed that the incidence and duration of the common cold is not decreased with high vitamin C intake. Hemilä H, et al. Vitamin C for preventing and treating the common cold.
Khalife R, et al. Here are the best vitamin C supplements around at the moment. What you need: Adult men need 90 mg per day, while adult women need 75 mg per day. Pregnant women 19 years of age or older should get 85 mg daily. Lactating women 19 years of age or older need even more at mg daily.
Individuals who smoke should add an additional 35 mg per day. Also, they should try to quit smoking. We went deeper on the daily vitamin C requirements. The most common complaints from taking excess vitamin C include:.
This essential fat-soluble vitamin — which is vital for normal calcium metabolism, immunity, nervous system function, and bone density — sure does. Theodoratou E, et al. Vitamin D and multiple health outcomes: umbrella review of systematic reviews and meta-analyses of observational studies and randomised trials.
g But before vitamin D can live up to its expectations, it must be activated by a burst of UV rays. Before you throw on a bikini and soak up the sun putting you at risk for skin cancer, be super careful when you sunbathe consider supplements or cereals, milk, and juices that are fortified with the active form, which is equally effective.
Terushkin V, et al. Estimated equivalency of vitamin D production from natural sun exposure versus oral vitamin D supplementation across seasons at two US latitudes. Dips in vitamin D are no joke: Chronic deficiency puts you at risk for osteoporosis later in life. Make sure your diet shines with vitamin D especially in the winter to keep your bones healthy and reduce risks of cancer.
Chang SW, et al. Vitamin D and health — The missing vitamin in humans. We put together the ultimate guide on how to take vitamins safely. What you need: Adults 70 years old or younger need 15 mcg IU. E is for the Excellent Eight. A family of eight antioxidants, vitamin E protects essential lipids from damage, battles free radicals, and maintains the integrity of cell membranes.
Lee GY, et al. The role of vitamin E in immunity. Drop some E the vitamin! to avoid impaired balance and coordination, muscle weakness, and pain and numbness in the limbs — all signs of extreme deficiency. Lewis ED, et al.
Regulatory role of vitamin E in the immune system and inflammation. It can also provide a number of benefits for the skin — find out more here. We also rounded up the best vitamin E oils out there. What you need: 15 mg per day.
Women who are lactating need 19 mg daily. Akbari S, et al. Vitamin K and bone metabolism: A review of the latest rvidence in preclinical studies.
While blood clots sound menacing, consider the importance of scabs, which are simply patches of clotted blood that form to protect cuts and scrapes. Deficiencies in vitamin K include easy bruisability , bleeding, nosebleeds, and heavy menstrual periods. Marchili MR, et al. Vitamin K deficiency: A case report and review of current guidelines.
What you need: Adult men need mcg daily and adult women need 90 mcg daily. Kool stuff. Got milk? Guzzle a glassful to get the daily dose of calcium , a macromineral crucial for the healthy development of bones and teeth.
And alongside its sidekick, Vitamin D, calcium helps ward off osteoporosis. Harvey NC, et al. The role of calcium supplementation in healthy musculoskeletal ageing: An expert consensus meeting of the European Society for Clinical and Economic Aspects of Osteoporosis, Osteoarthritis and Musculoskeletal Diseases ESCEO and the International Foundation for Osteoporosis IOF.
Slow down, calcium. What you need: 1, mg per day. Women over 50 years of age and men over 70 years of age need 1, mg daily. While getting too much calcium from dietary sources is rare, taking too many calcium supplements may carry some risk for kidney stones formation, Li K, et al.
The good, the bad, and the ugly of calcium supplementation: a review of calcium intake on human health. S as well as heart disease , though the research is inconclusive. Li K, et al. Associations of dietary calcium intake and calcium supplementation with myocardial infarction and stroke risk and overall cardiovascular mortality in the Heidelberg cohort of the European Prospective Investigation into Cancer and Nutrition study EPIC-Heidelberg.
You may have chrome wheels, but do you have chromium-dense meals? We both know which is more gangsta. Though this trace mineral might well enhance insulin activity and the breakdown of dietary sugars, we only need it in small amounts. Vincent JB, et al.
Willoughby D, et al. Body composition changes in weight loss: Strategies and supplementation for maintaining lean body mass, a brief review. In fact, animal studies suggest that taking too many chromium supplements could cause kidney damage. Velma V, et al. Oxidative stress and DNA Damage induced by chromium in liver and kidney of goldfish, Carassius auratus.
So shelf the supplement and, instead, try an absperiment instead for rock-hard abs. What you need: Adult men need 35 mcg per day until they reach 50 years of age. Women need 25 mcg daily through 50 years of age.
Beyond this age, they need 20 mcg per day. On the frontline of red blood cell creation, copper is also important for energy metabolism, immunity, and nervous system function.
Hordyjewska A, et al. Though not a common occurrence, copper deficiencies may manifest as anemia, a low white blood cell count, and bone deterioration.
Shibazaki S, et al. Copper deficiency caused by excessive alcohol consumption. What you need: Adults need mcg per day. People who are pregnant or lactating should get 1, mcg daily. While copper toxicity from dietary intake is rare, cases of acute copper poisoning which leads to some not-so-nice tummy troubles have occurred due to contaminated water supplies or leaching from copper containers.
Gunay N, et al. A series of patients in the emergency department diagnosed with copper poisoning: Recognition equals treatment. Coelho FC, et al. This nonessential trace mineral helps keep those pearly whites cavity-free and bones less breakable. Dhar V, et al. Physiology and toxicity of fluoride.
Before snacking on some toothpaste, know that most tap water in the U. is already fluorinated, taking care of those elemental needs. It just keeps your teeth pretty and your bones strong. What you need: Adult men need 4 mg per day. Adult women should get 3 mg daily.
Definitely dine with iodine. This essential trace mineral is a crucial component of thyroid hormones, which maintain our basal metabolic rate BMR. Mullur R, et al. Thyroid hormone regulation of metabolism. Iodine also helps to regulate body temperature, as well as its nerve and muscle function.
Niwattisaiwong S, et al. Iodine deficiency: Clinical implications. Iron is also important for the making of amino acids, collagen, neurotransmitters, and hormones. Dev S, et al. Overview of iron metabolism in health and disease.
Basically, it helps you stay strong and happy. Haider LM, et al. The effect of vegetarian diets on iron status in adults: A systematic review and meta-analysis. What you need: Adult men need 8 mg per day. Women between the ages of 19 to 50 years need 18 mg daily.
Their needs increase to 27 mg per day during pregnancy. Women only need 9 mg per day when lactating. While we need it, and acute overdose of iron can be lethal, and even peeking over the recommended daily intake can cause a range of symptoms, including: Abhilash KP, et al. Fatal overdose of iron tablets in adults.
Magnetically drawn to calcium, magnesium is a macromineral that partners with calcium to assist with: Gröber U, et al. Magnesium in prevention and therapy.
We looked at whether magnesium is effective for managing anxiety. Rest easy, though, because magnesium deficiency is super rare and so are toxicities — unless popping magnesium supplements is your thing. If so, watch out for diarrhea, lethargy, heart rate disturbances, and muscle weakness.
Volpe SL. Magnesium in disease prevention and overall health. We took a deeper dive on magnesium here. What you need: Men between the ages of 19 to 30 years need mg daily. Women between 19 to 30 years of age need mg daily, and mg during pregnancy.
Women over 30 years of age need mg daily, and mg daily during pregnancy. But loading up on magnesium supplements often leads to diarrhea, nausea, and cramping.
Aschner M, et al. What you need: Adult men need 2. People who are pregnant should increase intake to 2. Overindulgence of this mineral — usually a result of water contamination — may cause a dip in intellectual function.
Chen H, et al. Manganese in drinking water and intellectual impairment in school-age children. Novotny JA, et al. Molybdenum deficiency has never been documented in healthy people, and toxicity is similarly rare. What you need: Adults need 45 mcg per day.
Pregnant and lactating women need 50 mcg daily. However, in one piece of research, people who ate diets extremely rich in molybdenum due to high levels in the soil experienced achy joints and gout-like symptoms.
Novotny, JA. Molybdenum nutriture in humans. Keep bones and teeth prosperous with phosphorus, a macromineral that primarily builds and protects those chompers and your skeleton. Phosphorus is also a building block of DNA and RNA , helps convert food into energy, and aids in shuttling nutrients to the organs that need them.
Calvo MS, et al. Rare cases of phosphorus deficiency can lead to anemia, muscle weakness, loss of appetite, rickets in children , and numbness and tingling in the legs.
Jagtap VS, et al. Hypophosphatemic rickets. Phosphorus can also be great for protecting the teeth eat your heart out, calcium. What you need: mg per day. The UL for adults between the ages of 19 to 70 is 4, mg.
For women during pregnancy, this decreases to 3, mg. And the UL for adults over the age of 70 is even lower — 3, mg. While the kidneys dislike phosphorus in excess, acute poisoning with phosphorus is virtually nonexistent. Chang AR, et al. Dietary phosphorus intake and the kidney.
Weaver CM. Potassium and health. Alongside sodium, potassium is also an MVP in balancing fluids by helping the kidney save fluids when we are dehydrated or excrete fluids that are in excess. Potassium is thought to lower blood pressure and benefit bones, too.
Iqbal S, et al. The effect of electrolytes on blood pressure: A brief summary of meta-analyses. So, thanks, but no thanks. Gilligan S, et al. Hyperkalemia and hypokalemia in CKD: Prevalence, risk factors, and clinical outcomes.
Special considerations: Cod liver oil is an ideal vitamin A source because it also contains vitamin D, which may mediate potential issues with supplementing with vitamin A alone.
Product matching using ZYTO Scan can help your integrative medicine physician determine which functional nutrients your body needs.
Zinc provides a wide variety of health benefits including immune protection and promoting normal testosterone levels in men. In addition, zinc has antioxidant capacity and helps protect the body from free radicals. You may need extra zinc if battling an illness such as a cold and can increase your supplementation for a short period.
Vegans or those who follow plant-based diets should be mindful of their zinc intake. Get over your cold faster with the Defender , containing zinc, astragalus, and vitamin C. B vitamins play a significant role in your body, supporting everything from mood and mental health to detoxification and DNA maintenance.
A B complex supports an essential biochemical process called methylation. When choosing a B vitamin supplement, look for ingredients like:. Browse methylated B-complex vitamins in the shop.
Digestive factors, like the regular use of acid-lowering drugs, bacterial overgrowth , gastric bypass, and following a vegan diet can also negatively affect B vitamin absorption How to supplement with a B-complex: — mcg folate.
At least 2. Dietary reference intakes vary from person to person, depending on genetic and lifestyle factors To find out if you have this variation, work with a CentreSpringMD provider. In the meantime, prioritize B vitamins from whole foods, and methylated B-complex supplements if necessary.
Learn more: The Micronutrient Elixir for Life—B Vitamins. Probiotics are beneficial microorganisms found in your body. The majority of these friendly florae reside in your digestive system, helping to maintain the lining of your intestines, extract nutrients from your food, and neutralize harmful pathogens.
Probiotic supplements help bolster the digestive bacteria already present and support a healthy microbiome overall. To fuel a healthy microbiome, consume probiotic-rich foods like fermented vegetables, yogurt, or kefir.
Get plenty of dietary fiber, which promotes the health of your microbiome. How to supplement with probiotics: In general, at least billion CFUs. Look for a probiotic supplement with beneficial strains such as Lactobacillus, Saccharomyces boulardii , or Bifidobacteria.
Special considerations: Taking an antibiotic? You may want a higher dose probiotic billion for adults, billion for children to replenish gut bacteria.
The best time to take a probiotic in this case is about hours after you take an antibiotic. Magnesium is essential for maintaining a healthy mood , circulation, and muscle health. It regulates more than metabolic reactions, including those involved in heart health, blood pressure, healthy bones, respiratory function, blood sugar, insulin levels, joint health, and energy production—and this is the shortlist!
A lack of minerals in the soil, heavy metal contamination and a high intake of refined foods predisposes the majority of us to inadequate intakes of this mineral. Special considerations: There are different forms of magnesium magnesium oxide, citrate, taurate, etc.
The most bioavailable forms include magnesium bisglycinate, or a magnesium chelate. Many people take this in the evening , to help relax before sleeping. Shop bioavailable magnesium supplements. Vitamin C is essential for immune function, skin health, and maintaining the health of cells all over your body.
This is especially true for the elderly and those experiencing a higher demand due to illness. Also, look for a vitamin C supplement that contains bioflavonoids such as rutin, hesperetin, or rose hips. Want to boost immune function without loading up on supplements? Find out if IV therapy is right for you.
Intravenous IV vitamin infusion therapy is a fast, easy, safe way to deliver nutrients straight to the cells that need them. When delivering nutrients via intravenous injection, vital compounds can bypass slow and inefficient digestion processes and become readily available for metabolic use.
Dozens of different factors inhibit or altogether halt the breakdown and absorption of nutrients, but IV therapy drips bypass this process. Browse our unique drip combinations here. With so many supplements on the market, it can be hard to know which ones are right for you. The first step is getting a baseline of vitamin A, D, and C as well as magnesium and omega-3s.
Once your nutrient needs have been met, then we would recommend branching out to other goals or working with an integrative medicine practitioner to determine what your body needs.
Integrative medicine is a holistic approach to healing that involves the support of supplements, herbs, and other practices that improve your health in combination with regular visits with your doctor.
We offer all sorts of nutritional supplements and high-quality medical foods in our online store — shop now! Centrespringmd, supplements, Vitamins. Autoship powered by. The Nutrition Supplement Guide: Health Benefits, Dosages and Facts.
Share 0. Tweet 0. Learn about becoming a new patient. Ready to Get Started? Shop The Blog. These statements have not been evaluated by the Food and Drug Administration.
While some supplements supplemnets have science-backed Nutritionql, others supplments with unfounded promises. Aging gracefully tips to the National Institutes of Fat metabolism optimization Nutritional supplements guidedietary Nutritional supplements guide are products Nuttritional are intended Nutrtiional supplement, or enhance, your diet. These products can include vitamins, minerals, herbs, amino acidsenzymes, botanicals, and other ingredients. Food and Drug Administration FDA the same way food is. A supplement is a product intended to supplement, or enhance, the diet, including vitamins, minerals, herbs, amino acids, enzymes, botanicals, and other ingredients. Many vitamins are available as supplements, but they are only one kind of supplement.Nutritional supplements guide -
Other research has found that vitamin D supplementation may help regulate mood and ease depression, especially if you are deficient. Zinc has been linked with a number of potential health benefits, perhaps most notably a boosted immune system.
One meta-analysis , for example, found that doses of around 75 to milligrams mg of zinc from a lozenge per day shortened the common cold by 33 percent, while other research found that people who took 80 to 92 mg of zinc per day recovered three times faster from the common cold than those who did not.
Zinc supplements may also help slow the progression of macular degeneration, an age-related eye disease that causes vision loss, per the Cleveland Clinic and a separate research review.
Many people consume sufficient amounts of vitamin C in their diet, but those with a deficiency may need supplementation, notes the Mayo Clinic.
Research suggests that vitamin C may play an important role in preventing chronic disease. Some studies have found, for example, that vitamin C supports vascular health, though more research is needed to determine its effect on preventing heart disease.
Vitamin C may also support eye health, including a reduced risk of age-related macular degeneration , according to the American Academy of Ophthalmology. Magnesium is an important nutrient for health and is found in a number of foods, including nuts, seeds, and beans.
Some research has found that adequate magnesium intake may lower the risk of type 2 diabetes, while other studies have found that magnesium may have protective benefits for the heart in those with the chronic condition. Magnesium supplementation may also help reduce symptoms of depression , according to some studies.
Vitamin B , which is made up of a group of eight B vitamins, plays a vital role in allowing the body to use energy. B vitamins include B1 also called thiamine , B2 riboflavin , B3 niacin , B5 pantothenic acid , B6 pyridoxal phosphate , B7 biotin , B9 folic acid or folate , and B12 cobalamin.
B6 and folate have been linked with a number of health benefits in studies , including a reduced risk of heart disease. Other research found that B2 supplementation may reduce the duration and frequency of migraine attacks , while different studies suggest that it may play a role in preventing cognitive decline.
The gut is made up of trillions of friendly microorganisms called probiotics that play a major role in digestion, warding off disease, and everyday bodily functions. These microorganisms include bacteria, fungi, and other microbes.
Discovering the role that these microorganisms play in our health is an emerging field of scientific research. Some research suggests that taking friendly probiotics in supplement form may have positive health impacts, particularly when it comes to digestion. Probiotics may be especially helpful in preventing and treating diarrhea related to antibiotic use or Clostridium difficile , some studies have found.
Creatine is an amino acid the building blocks of proteins and helps provide energy for muscles, particularly while exercising, per the Cleveland Clinic. Creatine is a popular supplement among bodybuilders and athletes. A scoping review published in March in Nutrients , in which authors looked at 16 randomized, controlled clinical trials, concluded that creatine supplementation may have efficiently supported muscle growth in healthy, younger people, but additional, larger trials are recommended.
Other research suggests that creatine may be beneficial for older adults. A research review published in April in the Journal of Clinical Medicine determined that the use of creatine supplements, either with or without resistance training , can increase muscle mass and help prevent falls in older adults.
Additionally, studies suggest that creatine may improve short-term memory and have protective effects for memory and cognitive function in healthy adults. In fact, a survey published in , carried out by market research company Ipsos, found that over 50 percent of people in the United States are trying to lose weight.
Health experts agree that making lifestyle changes, including having a healthy diet , reducing caloric intake, and increasing physical activity, will help achieve weight loss goals long term for most people. However, because lifestyle changes can be difficult to make, many people turn to dietary supplements promoted for weight loss in the hope that these products, marketed as such, can help.
An estimated 15 percent of adults in the United States have used a weight loss dietary supplement at some point in their lives, with more women reporting use 21 percent than men 10 percent , notes research. Per the NIH , common ingredients in weight loss supplements e. vitamin and herbal forms include:.
But while numerous supplements claim to aid with weight loss, no magic pill exists to help you shed pounds. According to the NIH, research for various weight loss supplements ranges from few to small to large clinical trials, and those are of varying quality and sample size.
Further, the findings range as well, from no effect on body weight to a possible modest effect on body weight. More research is usually needed, based on the supplement.
And there are risks as well, per a review in which the authors found multiple adverse-event reports showing weight loss and other enhancing supplements leading to increased emergency room visits and hospitalizations in younger adults.
Proceed with caution and speak to your doctor if you want to create a sustainable weight loss plan that works for you, based on your goals and individual health concerns. The NIH lists several independent organizations that offer quality testing to ensure that supplements are properly manufactured with the appropriate ingredients and do not contain harmful contaminants.
The supplements display these seals on their bottles or packaging, though these organizations are independent and not regulated by the FDA so the seals do not guarantee that a product is safe or effective. Be sure to consult your doctor or a medical professional before beginning any new supplement regimen.
The Dietary Supplement Ingredient Directory is a similar database launched in by the FDA. Supplements may also interact with prescription medications or other supplements, so be sure to tell your pharmacist about any other drugs you're taking.
You may need to take precautions if taking a multivitamin , too. Purchasing supplements that are verified by a third party is the best way to avoid these risks. Finally, many supplements can be expensive and might not support your dietary needs.
Every supplement comes with its own set of short-term and long-term risks and potential side effects, which should be discussed with your physician prior to starting. Many common supplements do not have side effects when taken at typical doses for the short term.
Yet per the NIH, some short- and long-term side effects can occur, particularly if taken at too high of a dose:. If you experience any of these side effects, stop taking the supplement immediately and see your doctor.
People who may not be able to meet their nutritional needs in their diet, such as those with chronic illnesses, or individuals who follow restricted diets might explore taking supplements. For example, someone eating a vegan diet may need vitamin B12 supplementation because they do not eat animal products, research notes.
Certain supplements may also have benefits for specific health conditions as a complementary approach, including depression, digestive issues, heart disease, osteoporosis, and type 2 diabetes.
Your doctor can help you decide if supplements may be beneficial for you. When picking out a dietary supplement, check that it contains a seal from one of the independent organizations that test these products for quality and safety.
If you have any questions or concerns, or if you would like a recommendation for which brand to choose, ask your doctor or pharmacist. Proper storage and how long supplements last if stored properly vary based on the supplement and the form it comes in.
That said, some do. To make sure you're storing your supplements appropriately, ask your doctor and pharmacist how long the particular supplement should last, and be sure to check the product packaging to see if there are any specific instructions from the manufacturer.
Zakaria advises against storing supplements in your bathroom medicine cabinet. If your supplement does have an expiration date on it, avoid taking it past that date, as it may lose its potency and may expose you to other risks not yet studied or regulated.
Supplements can be beneficial for people who are unable to meet their nutritional needs through diet alone. They may also have some benefits for specific health conditions as a complementary approach, yet research evidence is variable.
However, taking supplements can come with risks, including interactions with prescription medications or other supplements, and potentially dangerous side effects if the dosage is too high.
Always talk to healthcare professionals like your doctor, dietician, and pharmacist before starting any new supplements, and follow directions for consumption closely. Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy.
We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions. Health Conditions A-Z. Best Oils for Skin Complementary Approaches Emotional Wellness Fitness and Exercise Healthy Skin Online Therapy Reiki Healing Resilience Sleep Sexual Health Self Care Yoga Poses See All.
Atkins Diet DASH Diet Golo Diet Green Tea Healthy Recipes Intermittent Fasting Intuitive Eating Jackfruit Ketogenic Diet Low-Carb Diet Mediterranean Diet MIND Diet Paleo Diet Plant-Based Diet See All.
Consumer's Guides: Understand Your Treatments Albuterol Inhalation Ventolin Amoxicillin Amoxil Azithromycin Zithromax CoQ10 Coenzyme Q Ibuprofen Advil Levothyroxine Synthroid Lexapro Escitalopram Lipitor Atorvastatin Lisinopril Zestril Norvasc Amlodipine Prilosec Omeprazole Vitamin D3 Xanax Alprazolam Zoloft Sertraline Drug Reviews See All.
Health Tools. Body Type Quiz Find a Doctor - EverydayHealth Care Hydration Calculator Menopause Age Calculator Symptom Checker Weight Loss Calculator. See All. DailyOM Courses. About DailyOM Most Popular Courses New Releases Trending Courses See All.
By Ashley Welch. Medically Reviewed. Justin Laube, MD. Functions Forms Jump to More Topics. What Are Supplements? Are vitamins and supplements the same? Is it good or bad to take supplements? Is it better to take specific supplements or a multivitamin? What are common side effects of supplements?
A Brief History of Supplements Supplemental use of vitamins and minerals has been a growing trend in the United States since the s, according to the Institute of Medicine and National Research Council Committee on the Framework for Evaluating the Safety of Dietary Supplements.
How Are Supplements Regulated? Dietary supplements come in a number of forms: Tablets Capsules Gummies Powders Gel caps Soft gels Liquids Bars.
Vitamin D Vitamin D is naturally produced in the body when exposed to sunlight and is a building block of strong bones. Zinc Zinc has been linked with a number of potential health benefits, perhaps most notably a boosted immune system.
Magnesium Magnesium is an important nutrient for health and is found in a number of foods, including nuts, seeds, and beans. B Vitamins Vitamin B , which is made up of a group of eight B vitamins, plays a vital role in allowing the body to use energy.
Probiotics The gut is made up of trillions of friendly microorganisms called probiotics that play a major role in digestion, warding off disease, and everyday bodily functions. Creatine Creatine is an amino acid the building blocks of proteins and helps provide energy for muscles, particularly while exercising, per the Cleveland Clinic.
vitamin and herbal forms include: Caffeine Calcium Carnitine Glucomannan Green tea and green tea extract Guar gum Probiotics Raspberry ketone Vitamin D Among others But while numerous supplements claim to aid with weight loss, no magic pill exists to help you shed pounds.
Tips to Tell if a Supplement Is Legitimate The NIH lists several independent organizations that offer quality testing to ensure that supplements are properly manufactured with the appropriate ingredients and do not contain harmful contaminants.
The organizations are: ConsumerLab. com NSF U. Risks One of the biggest risks of supplements is improper dosing. Side Effects Every supplement comes with its own set of short-term and long-term risks and potential side effects, which should be discussed with your physician prior to starting.
Yet per the NIH, some short- and long-term side effects can occur, particularly if taken at too high of a dose: Nausea Vomiting Diarrhea Constipation Abdominal pain Fatigue Headaches Reduced bone strength Liver damage Birth defects Among others If you experience any of these side effects, stop taking the supplement immediately and see your doctor.
Selection When picking out a dietary supplement, check that it contains a seal from one of the independent organizations that test these products for quality and safety.
Storage Proper storage and how long supplements last if stored properly vary based on the supplement and the form it comes in. Editorial Sources and Fact-Checking. Resources Dietary Supplements: What You Need to Know. National Institutes of Health.
January 4, Dietary Supplements. Institute of Medicine and National Research Council Committee on the Framework for Evaluating the Safety of Dietary Supplements. AMA Journal of Ethics. May FDA Dietary Supplements. Food and Drug Administration. June 2, Liu C, Kuang X, Li K, et al.
Effects of Combined Calcium and Vitamin D Supplementation on Osteoporosis in Postmenopausal Women: A Systematic Review and Meta-Analysis of Randomized, Controlled Trials. November LeBoff MS, Chou SH, Ratliff KA, et al. Supplemental Vitamin D and Incident Fractures in Midlife and Older Adults.
The New England Journal of Medicine. July Cheng Y, Huang Y, Huang W. The Effect of Vitamin D Supplement on Negative Emotions: A Systematic Review and Meta-Analysis.
Depression and Anxiety. June Hemila H. Zinc Lozenges and the Common Cold: A Meta-Analysis Comparing Zinc Acetate and Zinc Gluconate, and the Role of Zinc Dosage. JRSM Open. Read more: 11 Autoimmune Triggers and How to Manage Flare-Ups. Special considerations: Vitamin D status is measured by 25 OH D in the blood.
Get your vitamin D levels tested prior to starting supplementation. Fat-soluble vitamins A, D, and K work synergistically, and adequate vitamin A and K are important to mediate against the negative effects of vitamin D supplementation 7.
Is it time to test your vitamin D levels? Retinol is an important player in many biochemical processes in the body. It acts as an antioxidant, protecting the body from free-radical damage and some cancers. Vitamin A plays a crucial role in reproduction, which includes promoting full-term pregnancy and proper development.
Vitamin A is only found in significant amounts in organ meats, which explains why many modern diets come up short. Adults may opt for adding a little liver to their diet, but for pickier younger eaters, a chewable multi-vitamin may be the answer.
The RDA for vitamin A 2, IU may be inadequate, as recent research suggests. Special considerations: Cod liver oil is an ideal vitamin A source because it also contains vitamin D, which may mediate potential issues with supplementing with vitamin A alone.
Product matching using ZYTO Scan can help your integrative medicine physician determine which functional nutrients your body needs. Zinc provides a wide variety of health benefits including immune protection and promoting normal testosterone levels in men.
In addition, zinc has antioxidant capacity and helps protect the body from free radicals. You may need extra zinc if battling an illness such as a cold and can increase your supplementation for a short period.
Vegans or those who follow plant-based diets should be mindful of their zinc intake. Get over your cold faster with the Defender , containing zinc, astragalus, and vitamin C. B vitamins play a significant role in your body, supporting everything from mood and mental health to detoxification and DNA maintenance.
A B complex supports an essential biochemical process called methylation. When choosing a B vitamin supplement, look for ingredients like:. Browse methylated B-complex vitamins in the shop.
Digestive factors, like the regular use of acid-lowering drugs, bacterial overgrowth , gastric bypass, and following a vegan diet can also negatively affect B vitamin absorption How to supplement with a B-complex: — mcg folate.
At least 2. Dietary reference intakes vary from person to person, depending on genetic and lifestyle factors To find out if you have this variation, work with a CentreSpringMD provider. In the meantime, prioritize B vitamins from whole foods, and methylated B-complex supplements if necessary.
Learn more: The Micronutrient Elixir for Life—B Vitamins. Probiotics are beneficial microorganisms found in your body. The majority of these friendly florae reside in your digestive system, helping to maintain the lining of your intestines, extract nutrients from your food, and neutralize harmful pathogens.
Probiotic supplements help bolster the digestive bacteria already present and support a healthy microbiome overall. To fuel a healthy microbiome, consume probiotic-rich foods like fermented vegetables, yogurt, or kefir.
Get plenty of dietary fiber, which promotes the health of your microbiome. How to supplement with probiotics: In general, at least billion CFUs. Look for a probiotic supplement with beneficial strains such as Lactobacillus, Saccharomyces boulardii , or Bifidobacteria.
Special considerations: Taking an antibiotic? You may want a higher dose probiotic billion for adults, billion for children to replenish gut bacteria. The best time to take a probiotic in this case is about hours after you take an antibiotic. Magnesium is essential for maintaining a healthy mood , circulation, and muscle health.
It regulates more than metabolic reactions, including those involved in heart health, blood pressure, healthy bones, respiratory function, blood sugar, insulin levels, joint health, and energy production—and this is the shortlist!
A lack of minerals in the soil, heavy metal contamination and a high intake of refined foods predisposes the majority of us to inadequate intakes of this mineral.
Special considerations: There are different forms of magnesium magnesium oxide, citrate, taurate, etc. The most bioavailable forms include magnesium bisglycinate, or a magnesium chelate. Many people take this in the evening , to help relax before sleeping. Shop bioavailable magnesium supplements. Vitamin C is essential for immune function, skin health, and maintaining the health of cells all over your body.
This is especially true for the elderly and those experiencing a higher demand due to illness. Also, look for a vitamin C supplement that contains bioflavonoids such as rutin, hesperetin, or rose hips. Want to boost immune function without loading up on supplements?
Find out if IV therapy is right for you. Intravenous IV vitamin infusion therapy is a fast, easy, safe way to deliver nutrients straight to the cells that need them. When delivering nutrients via intravenous injection, vital compounds can bypass slow and inefficient digestion processes and become readily available for metabolic use.
Dozens of different factors inhibit or altogether halt the breakdown and absorption of nutrients, but IV therapy drips bypass this process. Browse our unique drip combinations here.
With so many supplements on the market, it can be hard to know which ones are right for you. The first step is getting a baseline of vitamin A, D, and C as well as magnesium and omega-3s. Once your nutrient needs have been met, then we would recommend branching out to other goals or working with an integrative medicine practitioner to determine what your body needs.
This wupplements Nutritional supplements guide fact sheets fuide other resources from the NIH Office Nutritional supplements guide Dietary Gide and other federal Nutritionnal sources Nutritional supplements guide information about dietary supplements and their Weight management support groups. These include vitamins, minerals, herbs and botanicals, probiotics, and more. Many of these resources are available in versions written for consumers in both English and Spanish and also for health professionals. Dietary Supplement Fact Sheets. Department of Defense. A Acai Herbs at a Glance: Acai Source: National Center for Complementary and Integrative Health NCCIH Acai Berry Source: National Center for Complementary and Integrative Health NCCIH Common names: acai, açaí, Amazonian palm berry. We are the Nutritional supplements guide of the Comparative Guuide to Liver cleanse diet Supplements series of books. We Suppleemnts the latest scientific research and compare products to give consumers a chance to choose the best broad-spectrum multiple vitamin and mineral supplement for their needs. Close search. Home Catalog expand. NEW Digital ePub Editions Now Available in English, traditional Chinese, and Spanish.
Mir scheint es die ausgezeichnete Idee
Sie hat der einfach ausgezeichnete Gedanke besucht