Nutritional Supplements - What Are They?
If you take a vitamin pill each day, you are taking a nutritional supplement. That is, you are adding something to your diet of foods, most likely in an attempt to make up for a less than perfect diet, to promote good health, or to help speed healing when illness strikes.
Nutritional supplements are also prescribed for vitamin or mineral deficiencies such as iron for anemia or vitamin supplements for pregnant women and small children.
The term nutritional supplements includes vitamins, minerals, herbs, homeopathic remedies, and other products that are not considered drugs. They are sold over-the-counter in grocery stores, health food shops, drug stores etc.
Vitamins are the supplements most often purchased in this country. The vitamins and minerals consumed by Americans are available in several forms. There are pills or capsules, liquids made to taste like milk shakes, "nutrition-packed power bars," cookies, and soluble powders or elixirs. Most claim to contain the amount of nutrients required each day for good health.
They are purchased by those who believe that they do not get all necessary nutrients from their average daily meals.
In addition to multiple vitamins and mineral products, there are specialty supplements geared to specific needs or age groups. Some provide additional fiber. Others aim to increase strength and stamina for sports competition. There are special supplements for people over age 50, to improve digestion, promote a good night's sleep, encourage hair growth, and help consumers gain or lose weight. Particular vitamins and minerals are purchased because they are believed to protection against heart disease and cancer.
It is estimated that eight of ten Americans use nutritional supplements. Scientific studies continue to show that virtually all nutrients necessary to good health could be obtained by eating a balanced diet. But because of the loss of minerals and nutrients in our soils and the modern methods of food preservation and preparation our diets lack many needed nutrients.
A few special groups of people need dietary supplements in addition to a balanced diet. They are: pregnant and breast feeding women, young children, vegans (people who eliminate all meat and dairy from their diets), alcoholics, and people who are frail or ill and unable to eat normally. Women after menopause may benefit from calcium supplements to help prevent osteoporosis and folic acid supplements during child bearing years to help prevent spina bifida and neural tube defects (birth defects).
Even if good, balanced diets contained needed nutrients, not everyone consumes a good and balanced diet. This is especially true in today's age of "junk foods," when many teens and busy people often forego nutritious meals in favor of fast foods.
Taking a daily vitamin would help these groups.
How Do Supplements Work?
We have a clear understanding of what the body needs for good health. Vitamins and minerals in specified amounts are requirements to maintain a healthy body. Our government has widely publicized the "food pyramid," which indicates how many servings of various types of food are necessary for good health. Within the pyramid's six food groups (grains, fruits, vegetables, dairy, animal protein, and minimal amounts of fats and sweets) are foods that provide all necessary nutrients. The government also publishes guidelines outlining a minimum daily requirement for each vitamin and mineral. These guidelines are continually reviewed and updated.
Will Supplements Help?
People who are nutritionally deficient certainly will benefit from dietary supplements or nutritional therapy. For example, the iron included in a daily multivitamin can make up for iron lost by menstruating women. The often poor diets of the frail elderly can be improved with the currently popular "complete nutrition in a can" products. Pregnant women require more calcium, iron and folic acid than non-pregnant women. Many people still are convinced that megadoses of vitamin C can cure colds, although many good scientific studies disproved that idea. On the other hand, the use of zinc lozenges, taken no more than one day after the onset of a cold, may be helpful in reducing the time the cold lasts and lessening its symptoms. Certain vitamins promote good eyesight, calcium helps build strong bones and teeth, and folic acid reduces the number of birth defects. The antioxidant vitamins, although still under study, seem to have real benefits in promoting good heart health.
One should be forewarned, however, that megadoses of nutrients to "treat" or prevent illness can be harmful; even toxic. Too much vitamin C, for example, can interfere with the body's ability to absorb copper, an essential metal required in our body chemistry. Too much phosphorous has a negative effect on how well calcium is absorbed. Megadoses of the fat soluble vitamins A, D, and K can easily reach toxic levels.
If you do choose to take supplements, choose one that provides vitamins and minerals in amounts close to the RDA (100% RDA on the label). These recommendations will provide the daily vitamins and minerals needed to maintain good health.
Research indicates, that it is better to get the necessary vitamins and minerals from their natural whole food sources, rather than from food supplements.
Is this possible in todays world?
It is a good idea to make sure your doctor knows about any food supplements you may be taking.
