Dietary supplements can help fill in nutrient gaps, but they should never replace whole foods. Products include vitamins, minerals, herbs, botanicals, protein powders and amino acids.
Vitamin B12 (cobalamin), found in beans, meat and leafy vegetables, prevents an irregular heartbeat, sensory perception problems and edema. Vitamin C helps keep the immune system strong and destroys cancer-causing free radicals.
1. Omega-3 Fatty Acids
Omega-3 fatty acids help keep the membranes that surround all cells in the body working well. They also boost the immune system and provide energy for our lungs, brain, heart and blood vessels.
Two important types of omega-3 fatty acids are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). They are found in many fish, including salmon, tuna, herring, sardines and trout. They can be found in plant sources too, but only in limited amounts. These include chia seeds, flaxseed oil and walnuts. The body can also convert ALA into DHA and EPA, but only in small quantities.
Many studies have shown that EPA and DHA omega-3s reduce heart disease risk factors such as triglycerides, "bad" cholesterol and blood pressure. They may also lower a woman's risk of premature birth.
2. Vitamin B Complex
The B vitamins are a group of water-soluble vitamins that play an essential role in converting food into energy. They are found in a wide variety of foods and can be obtained through a healthy diet. However, a vitamin B complex supplement may be useful for people who are deficient in one or more of these nutrients.
While the B vitamins are generally safe to take in supplemental form, large doses can be toxic. It is important to follow a doctor-recommended dosage.
The most common B vitamins are thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), biotin and folate, also known as folic acid. Folate is involved in the formation of red blood cells and has been linked to a reduced risk of certain cancers and heart disease. A vitamin B complex supplement usually contains all eight B vitamins and can be purchased at health or drug stores.
3. Vitamin C
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin found in a variety of fresh fruits and vegetables. It is a natural antioxidant that helps reduce inflammation and speed wound healing.
Most people can get all the vitamins they need from a healthy diet that includes lean meats, poultry, fish, nuts, seeds and whole grains. However, if you follow a restrictive diet, have a health condition that impacts how well your body absorbs nutrients or you take medications (both prescription and over-the-counter), you may need to take dietary supplements.
Talk to your doctor before taking any new dietary supplements. Some can interact with certain medicines or cause side effects. Taking too much of some supplements can be harmful. Always read the label and use recommended dosages. For example, excess vitamin C can make you nauseous.
4. Vitamin D
Vitamin D is best known for its bone-building and strengthening powers. "Vitamin D promotes the absorption of calcium in the gut and allows for normal mineralization of bones," says registered dietitian Jackie Newgent. You can get this vitamin through sun exposure and a few foods, including fatty fish (such as salmon) and mushrooms that have been exposed to UV light, or in multivitamin supplements.
The Institute of Medicine sets tolerable upper intake levels for vitamins, but this doesn't prevent dietary supplement companies from selling products with vitamin D content higher than that amount. The recommended daily intake for this vitamin is 20 mcg (800 IU) per day. (See How to Interpret Food Labels.) The FDA developed DVs to help consumers compare the nutrient content of foods and supplements within the context of a healthful diet.
5. Calcium
Calcium is the most abundant mineral in your body and is found mostly in bones and teeth. It helps strengthen them and is used by nerves to carry messages between your brain and every part of your body. It is also involved in other vital functions, such as blood clotting, muscle movement and regulating the balance of acids and minerals in your body.
Foods that are good sources of calcium include milk, yoghurt and cheese. Some plant-based and nut-based drinks, orange juice and cereals are also fortified with calcium. Fish, including sardines and salmon with bones, is another good source of calcium. Some leafy vegetables, such as kale and Chinese cabbage (bok choi) also contain calcium.
You can find calcium supplements in different forms, but it is best to choose one that is easily absorbed by your body, such as calcium citrate. Some types of calcium, such as calcium carbonate, require stomach acid for absorption, while others, such as calcium phosphate, do not.
6. Magnesium
The mineral magnesium supports hundreds of enzymatic reactions in the body, including those that affect muscle and nerve function, blood sugar levels and blood pressure. It's also essential for the formation of protein, bone and DNA.
The good news is that magnesium is widely available in foods. Try adding grilled mackerel to your dinner or snacking on a serving of cashews (technically seeds, not nuts) for an easy source. One ounce of cashews provides 81.8 mg of magnesium (20 percent DV).
Black beans, which are soybeans still in their pods and usually cooked, contain 120 mg per cup. Edamame is another great option, providing 50 mg in a single cup. Add them to your next stir fry or eat them plain as a healthy snack. Aim for low-fat dairy products as well -- one cup of milk or yogurt provides 24 to 27 mg of magnesium.
7. Coenzyme Q10
Coenzyme Q10 is a naturally occurring nutrient that helps your body produce energy and protect against cellular damage linked to aging and some diseases. It is also an antioxidant and may prevent free radicals, which are molecules that damage cell membranes and tamper with DNA, from causing further harm.
It can increase the ability of Complexes I and II to transfer electrons down the mitochondrial electron transport chain, thereby reducing superoxide production. This may also reduce oxidative damage to mitochondrial proteins and the formation of lipid peroxides in lipoproteins, protecting cells and organelles.
Several small randomized controlled trials of oral CoQ10 supplementation have reported a reduction in fatigue symptoms, but results were mixed. It is recommended to use only CoQ10 supplements tested and certified by independent agencies, such as USP or ConsumerLabs. Kaneka Q10 is the brand used in most clinical studies.
8. L-Glutamine
Glutamine is an amino acid (the building block of protein) found in animal proteins like meats, dairy and fish as well as plant proteins such as beans, spirulina, raw spinach and parsley. It's also available as a dietary supplement in powders, capsules, tablets or liquids. Glutamine seems to be safe for most people when taken in moderate amounts for short periods of time.
However, it's important to note that consuming too many supplements can be dangerous and over-consumption of nutrients from fortified foods may also be unhealthy. This is because the vitamins and minerals in food work together, whereas supplements often act in isolation.
Research shows that glutamine benefits include enhancing immune function and decreasing inflammation. It helps stimulate lymphocyte proliferation and cytokine production as well as macrophage phagocytic plus secretory activities and neutrophil bacterial killing.
9. Ginkgo Biloba
Ginkgo (also called maidenhair tree or gingko) is a large, deciduous tree that is often used in herbal supplements because of its ability to improve blood circulation. It may also help reduce memory-related problems by acting as an antioxidant to slow down changes in the brain.
Two main groups of pharmacologically active compounds in ginkgo are flavonoids and terpenoids. The standardized extract EGb 761 has been reported to act primarily as an antioxidant/free radical scavenger, enzyme inhibitor, and cation chelator (DeFeudis and Drieu 2000).
In the body, free radicals are molecules that may increase the risk of cancer and oxidative damage. Antioxidants fight these free radicals and prevent them from destroying DNA. Research has shown that ginkgo biloba may be beneficial in treating ovarian cysts, premenopausal symptoms, and sexual dysfunction (Mahady 2002). This may be because it reduces inflammation and increases blood flow.
10. Green Tea
Green tea (Camellia sinensis) is one of the most popular beverages around the world. It's loaded with antioxidants and has anti-inflammatory properties, as well as many heart-healthy compounds like catechins. It has also been linked to lowered blood pressure, triglyceride levels and total cholesterol levels.
In addition, a few studies have shown that green tea can help prevent esophageal cancer. Its polyphenols can decrease the growth of esophageal cancer cells.
Be sure to consult your physician before taking any dietary supplements. They may not be right for you or could interact with certain medications that you are already taking. Natural dietary supplements are products that contain whole-food sourced ingredients and/or natural nutrients. They can be found in pill, tablet or liquid form. Learn more about this topic and the benefits of this type of supplement in this post by Eggnovo, a company that produces high-quality egg membrane based ingredients.
