3 minute read
Healthy Connection
By Faith Herron
Faith Herron is a dietetic intern at Cox College who has found a way to capitalize on her love for food by pursuing a career that centers around it. She intends to become a Registered Dietitian and is passionate about preventive health care and using food as medicine. In her free time, Faith enjoys experimenting with new recipes, playing tennis, and reading classic literature.
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Are Supplements Worth it?
BE CAUTIOUS
If you are trying to determine whether dietary supplementation is necessary or beneficial you may find yourself quickly overwhelmed. There are thousands of tablets, capsules, gummies, and powders available on the market. There is a time and place for supplementation. However, many people do not realize that dietary supplements are not regulated by the FDA the way that medication is. Supplements do not have to be tested in clinical trials, and the safety and effectiveness of supplements do not have to be proven. They are considered safe until proven otherwise.
Supplements are often available in doses much higher than what is recommended, and more does not always mean better. For example, a vitamin C supplement may offer 1,000 mg of vitamin C. The recommended amount of vitamin C needed to meet adult nutrient requirements is only 75 mg for females and 90 mg for males. Taking a 1,000 mg megadose is not necessarily harmful but, taking vitamin C in this amount does not offer more benefits. The body is only able to absorb and use a certain amount. Since vitamin C is water-soluble, the excess is excreted in the urine.
Another thing to keep in mind is the fact that there often is no need to take dietary supplements if you eat a variety of fruits, vegetables, whole grains, and protein sources. One of the most popular supplements is a multivitamin. However, many people who take multivitamins are already health conscious and practice healthy eating habits. This means that they would be meeting their nutrient needs without the supplement.
WHEN TO USE DIETARY SUPPLEMENTS
A dietary supplement is just that – a supplement. They should only be used to supplement any nutrients you may be deficient in. Supplements should never be expected to replace an entire food group. If you are thinking about taking a supplement, talk to a dietitian. They will be able to tell you if you would benefit from one and recommend a brand certified by the USP, a nonprofit organization that sets standards for dietary supplements. Some common dietary supplements that may improve overall health include: Multivitamins: if you do not eat a balanced and nutritious diet, you will miss out on various key vitamins. Vitamin D: many Americans are deficient in vitamin D, which can lead to weakening of bones Protein: people who are recovering from surgery, have pressure ulcers, or are malnourished have increased protein needs to prevent muscle wasting, and it may not be reasonable to meet these needs through food alone
FOOD FIRST
It is always best to receive all nutrients essential for nutritional well-being from food before supplementation. Whole foods contain a variety of micronutrients, whereas a supplement typically only offers an isolated version of a single nutrient. Fruits, vegetables, and whole grains also offer fiber. Dietary fiber reduces the risk of multiple diseases. Fruits and vegetables also contain antioxidants and phytochemicals that protect the body. For example, an orange offers many more benefits than a vitamin C supplement. An orange contains various vitamins and minerals and fiber that you just are not going to get from a vitamin C tablet.
