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Think you don’t need supplements? You may need to reconsider. Keep reading to find out why supplements can help ensure you’re getting all the vitamins and minerals your body needs.
Vitamins and minerals are necessary for your well-being. Your body needs a certain amount of each of the essential nutrients to function optimally.
Ideally, you’ll get these nutrients through the food you eat. Yet unfortunately, most people aren’t eating in a way that provides the proper amount of these nutrients daily.
In addition, there are many factors that pose difficulty for many individuals to meet their needs—even within healthy, well-rounded diets.
That said, don’t dismiss healthy eating habits. Your main focus should be getting most of the vitamins and minerals you need through food while using supplements to provide additional nutrients that may be lacking.
Reasons to take supplements:
It’s important to be mindful of nutrients that your diet may lack once you cut out certain food groups.
Whether you’re following a diet like vegan, paleo, or keto—or otherwise have to cut out certain foods groups like gluten or dairy due to allergies or intolerances—you’re at a higher risk of not getting specific nutrients.
For instance, vegans and vegetarians need to be particularly mindful about getting quality sources of B12, iron, zinc, and iodine.
Similarly, paleo and dairy-free diets may need extra calcium and vitamin D, since dairy products make it easier to meet the daily requirement of these nutrients.
Additionally, grains are an excellent source of B vitamins, zinc, and magnesium.
As you age, malabsorption becomes a problem because your body does not have the same capability to break down and absorb nutrients as it used to.
You may also be taking more medications than you did when you were younger. Most modern medications actually deplete essential nutrients. Supplements can help restore this imbalance. [1, 2]
No matter which diet you follow, the food you eat isn’t as nutrient-dense as it once was.
Over the years, conventional farming has led to over-farmed land in the name of profit. Without proper crop rotation, the soil starts to lose nutrients, resulting in nutrient depletion in our food supply.
Research shows that nutrients affected by soil depletion include protein, calcium, phosphorus, iron, riboflavin, and vitamin C. Other nutrients plants absorb from the soil that may also be affected include magnesium, zinc, vitamin B6, and vitamin E.
Unfortunately, this large-scale problem, is complex and likely not going to be solved any time soon. Still, don’t let it deter you from eating your fruits and vegetables and taking supplements which can fulfill your requirements of depleted nutrients.
As you start to get older, it’s normal for some of your cognitive abilities to begin to fade away. Your memory isn’t going to be as sharp as it used to be.
You’re going to have to live with this at least a little bit. But there might be some supplements that you can take to reverse this trend so that you don’t feel like you’re losing your ability to think and process thoughts. [3-5]
Sleep has become hard to come by for millions of people. At last count, about 30% of the population suffers from sleep disruptions on an almost nightly basis.
If you’re someone who struggles to get to sleep and stay asleep every night, you should do something about it. You should create a stricter sleep schedule for yourself, make your bedroom more conducive to sleeping, and avoid sleeping in too late in the morning, even on weekends.
Additionally, you should browse through some of the supplements that are available today for those who have sleep troubles. Many of these supplements contain melatonin, which can help to regulate your sleep as effectively as prescription sleep aids in some cases without all the side effects that come with them.[10]
If you recently discovered that you’re pregnant, your doctor likely told you to pick up a bottle of neonatal vitamins. These vitamins are designed to provide both you and your baby with the nutrients that you’ll need to maintain a healthy pregnancy.
You might also be able to benefit from taking a wide range of other supplements. Many of these supplements have things like folic acid, vitamin B, choline, and omega-3 fatty acids in them that help to keep both mothers and babies healthier.
Digestive enzyme supplements have gained popularity for their claims of treating common forms of gut irritation, heartburn and other ailments for example, amylase, lipase and protease.
Probiotics contain living organisms -- mainly bacteria and one type of yeast. These resemble good bacteria in the gut that help with digestion. The supplements are used to treat certain GI problems and for general digestive health. Some types of probiotics may provide relief from diarrhea and may also relieve symptoms of irritable bowel syndrome (IBS). Consider adding them to malted milk or yogurt. [11]
Your skin needs the right balance of nutrients to do its main job: a barrier that protects the rest of your body from things outside it. To help keep your skin looking, working, and feeling good, feed it well from the inside.
Omega-3 fatty acids are a kind of polyunsaturated fat, which your body can't make but needs to build cell walls.[12] Your body turns the proteins you eat into building blocks called amino acids and reuses them to make other proteins, including the collagen and keratin that form the structure of skin. [13] Both the upper and lower layers of skin need vitamin A. It seems to prevent sun damage by interrupting the process that breaks down collagen.
Studies have revealed that well over 60% of the population takes at least one prescription drug. These medications are prescribed by doctors to help people deal with one health problem or another.
More often than not, these prescription drugs will help people in a big way. But they can also produce negative side effects in some cases that will leave people deficient in certain vitamins and minerals.
You should be well aware of the fact that a medication might leave you dealing with vitamin and mineral deficiencies. And you should do something about it by taking supplements that will help offset any side effects that medications might have on you.
Your body produces vitamin D naturally when it’s directly exposed to sunlight. You can also get vitamin D from certain foods and supplements to ensure adequate levels of the vitamin in your blood.
Vitamin D has several important functions. Perhaps the most vital are regulating the absorption of calcium and phosphorus and facilitating normal immune system function
Getting enough vitamin D is important for typical growth and development of bones and teeth, maintenance of good skin, hairs and nails as well as improved resistance to certain diseases like reduce the risk of multiple sclerosis, heart disease and cancer. [14]
Main Takeaways:
Supplements don’t replace the importance of a well-balanced diet that includes fruit, vegetables, whole grains, lean protein, and healthy fats. That said, you need essential daily nutrients to maintain good health, and supplements can surely help.
However, it’s always best to review nutrient concerns with your doctor, especially if you’re on other medications. While supplements are beneficial, more isn’t always better!
References
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