The dietary supplement business is a billion-dollar industry that claims to help you lead a healthier and more productive life. But do they work? For those who are interested in supplementing their health, knowing what supplements can and cannot do is essential. This post will take a closer look at the science, both hard and soft, behind supplements; which are real backed by evidence that they work, and which are nothing more than myth.
Understanding Dietary Supplements
Dietary supplements are products that include vitamins, minerals, herbs and other botanicals, amino acids, or other ingredients to provide additional nutritional value in the diet. They come in other forms like pills, powders, and liquids. Many of these have potential health benefits however not all nutritional supplements are equivalent and will perform differently in one person compared to another.
Why People Turn to Supplements
Some people take supplements to address nutrient deficiencies, others to give themselves more energy, build muscle or improve endurance when it comes to physical training and athletes, helping with mental health, or just for general health. There are so many claims out there from manufacturers that it is difficult to know what one should be taking.
The Most Common Types of Supplements
Supplements there’s something for everything nowadays. That said, most of them fall into a few common categories.
Vitamins and Minerals
Vitamins and minerals are essential nutrients our bodies need in small amounts to work properly. Frequently suggested ones are Vitamin D, C, calcium, and iron. Most commonly, these are used to help prevent deficiencies and for overall health.
Herbal Supplements
Simply put, herbal supplements are supplement items that come from plants and have been used in many cultures for thousands of years. Popular herbs include ginseng, echinacea, and turmeric, which promise everything from increased energy to less inflammation.
Protein and Amino Acid Supplements
These supplements are used primarily by sports athletes and bodybuilders to build more muscle and keep their muscles stronger for longer periods. Whey protein, branched-chain amino acids (BCAAs) have the highest usage.
Probiotics and Digestive Aids
Probiotics are live yeast and bacteria that are good for your digestive system. Commonly called “good” or “friendly” bacteria, they are available in the form of dietary supplements and foods like yogurt and otherwise.
The Science Behind Supplements
Knowing how supplements are studied and regulated can help you understand their safe use in a healthy diet.
How Supplements Are Studied and Regulated
Unlike prescription drugs, the FDA does not strictly regulate dietary supplements. It is up to the manufacturer of a consumer product to see that it is safe and that its claims are accurate. However, this is a system that leads to inconsistency in quality and effectiveness among dietary supplement products. Supplement efficacy is best evaluated by clinical studies, in the case of RCTs (randomized controlled trials) these are considered to be the gold standard.
The Placebo Effect in Supplement Studies
The placebo effect is no small thing; it happens when a person envisions the level of fine in a treatment that carries no therapeutic value. This can make it appear, in a study, that a supplement works when it does not.
Supplements That Work: Backed by Science
Certain supplements are backed by enough science to consider them effective options for certain conditions.
Vitamin D and Bone Health
It helps in calcium absorption & bone health. Here are just a few of the ways that it can prevent osteoporosis and fractures, particularly in older adults.
Omega-3 Fatty Acids and Heart Health
Other unsaturated fats, for example, omega-3 unwinded fats found in fish oil implementations are similarly related to markdown ownership. They work to reduce triglycerides, reduce inflammation, and may also help lower blood pressure.
Probiotics and Gut Health
A lot of people trying to promote ended up with IBS whereas some were using antibiotics so they continued studies on probiotics which have shown better gut health. Probiotics are friendly bacteria in your gut; they keep a balance of beneficial gut bacteria, which is essential for digestion and immune health.
Creatine and Muscle Performance
Creatine is one of the top supplements for building muscle and strength. It is especially useful for brief periods of intense exercise, such as those regularly employed by athletes and weight lifters.
Supplements with Limited Evidence
A small number of supplements can serve a purpose if well-tailored to an individual, but not all have value.
Multivitamins: More Harm Than Good?
Although multivitamins are one of the most commonly taken supplements, results on whether they offer any true health benefits are mixed. The evidence is there that for most of us, they’re not going to do anything, and that in several cases they can increase the risk of certain cancers.
Antioxidants: A Double-Edged Sword
Although antioxidants such as vitamins C and E are believed to protect against oxidative stress and chronic diseases, studies have shown that they may raise rates of cancer and heart disease at high dose.
Herbal Supplements: Efficacy and Safety Concerns
Although herbal supplements are used to a large extent their efficacy and safety have not always been confirmed. St. John’s Wort is an example, it may work for mild depression, but it interacts with many other drugs and could cause serious problems.
Popular Supplements That Don’t Work as Advertised
It is correct to say that not all supplements do what they say they will. And some that really fail.
Glucosamine and Joint Pain
Many people are advertising it as a way to ease joint pain in osteoarthritis. However large trials showed that it did not work better than a placebo.
Medications for weight loss: Reality Behind the Publicity
Most of these offer promises to deliver fast results with very little effort, but the majority have no scientific proof behind them. These can sometimes be dangerous, causing side effects like tachycardia and hypertension.
Brain Boosters: Fact or Fiction?
There is almost no scientific evidence for the efficacy of brain function boosting supplements (Ginkgo biloba, nootropics, etc.) Shouldn’t sometimes disrupt things like cognition.
The Risks of Over-Supplementation
You can get almost everything you need in a pill form, but too much of anything is not good.
Toxicity and Side Effects of Common Supplements
Vitamins and minerals should be used with caution due to the building-up risk of toxicity in high doses, vitamin A, vitamin E, and iron is are examples that when taken in excessive amounts can lead to serious health problems such as liver damage or heightened bleeding.
Interactions with Medications
However, certain supplements can interact with some prescription medications and either decrease their efficacy or amplify the potential for serious side effects. Case in point — if you have been prescribed blood thinners and then take supplements such as fish oil (a natural blood thinner) it will most likely cause you to continually bleed.
The Dangers of Contaminated Supplements
Supplements are not held to the same regulations as medications, they can be contaminated by toxic materials like dangerous metals or even prescription drugs which can cause you harm.
How to Choose the Right Supplements
If you go the route of taking supplements, it is important to do so with your eyes wide open.
Reading Labels and Understanding Dosages
Read the labels closely and understand the recommended dosages to prevent overuse and potential side effects. If the product has been tested for quality and purity, you will see one of these markings on it USP (U.S. Pharmacopeia) or NSF (National Sanitation Foundation).
Consulting Healthcare Professionals
Consult your physician before embarking on any new supplement, particularly if you have an underlying health condition or are taking other medications.
Researching Brands and Certifications
All supplement brands are not created equally. Brands research and third-party certifications are ways of guaranteeing that the CBD you want to buy is a quality product.
Natural Alternatives to Supplements
Often, a healthy balanced diet and lifestyle will supply the nutrients you need.
The Role of a Balanced Diet
For example, eating a balanced diet of fruits, veggies, whole grains, and lean proteins will provide you with all the necessary vitamins and minerals your body needs so there may be no need for additional supplements.
Lifestyle Changes for Better Health
Sleep, exercise and stress reduction all have a major effect on your health often more than any supplement.
Conclusion
When combined with a healthy lifestyle, supplements can help you live better, but they are not the only trick to play. Use scientific evidence to choose supplements, and take it with a grain of salt This is not medical advice, always do your research and consult with professionals to determine what options are best for you.
