Most healthy individuals can get all the vitamins and minerals they need through diet alone. However, individuals with nutrient deficiencies or those at increased risk of inadequate nutrient intake can benefit from taking supplements as recommended by a doctor. These include women who are pregnant or breastfeeding; exclusively or partially breastfed infants; adults or children with diagnosed nutritional deficiencies; individuals with conditions causing nutrient malabsorption; those who have undergone bariatric surgery, such as gastric bypass; adults or children with restricted access to foods; and some vegans and vegetarians.
Supplements are products that are taken by mouth and contain a “dietary ingredient,” such as vitamins, minerals, herbs and botanicals, amino acids, enzymes, probiotics, antioxidants, or other nutrients. Remember: supplements are designed to augment — not replace — nutrients or other compounds in your diet. So, it’s still important to consume a varied and balanced diet even if you’re taking a supplement.
There are a wide range of dietary supplements available in the market. Whatever brand you choose, make sure your supplements include the following:
Vitamin D helps your body absorb calcium, which is important for healthy bones and teeth, and to carry out many important functions.
Aside from bone and dental health, the body also needs calcium for muscles to move and for nerves to carry messages between the brain and every body part. Calcium is used to help blood vessels move blood throughout the body and to help release hormones and enzymes that affect almost every function in the human body.
Magnesium is important for many processes in the body, including regulating muscle and nerve function, blood sugar levels, and blood pressure and making protein, bone, and DNA.
Zinc is found in cells throughout the body. It helps the immune system fight off invading bacteria and viruses. The body needs zinc to make proteins and DNA. During pregnancy, infancy, and childhood, the body needs zinc to grow and develop properly. Zinc also helps wounds heal and is important for proper senses of taste and smell.
Your body needs iron to make hemoglobin, a protein in red blood cells that carries oxygen from the lungs to all parts of the body, and myoglobin, a protein that provides oxygen to muscles. Your body also needs iron to make some hormones.
Folate is a B-vitamin that your body needs to make DNA and other genetic material. Your body also needs folate for your cells to divide.
Vitamin B12 is a nutrient that helps keep the body’s nerve and blood cells healthy and helps make DNA. It also helps prevent a type of anemia called megaloblastic anemia that makes people tired and weak.
Talk with your doctor before taking any supplements.
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References: https://www.healthline.com/nutrition/how-to-choose-high-quality-vitamins-and-supplements#foods-vs-supplements. Accessed 23 January 2021 https://www.healthline.com/health/food-nutrition/best-vitamins-to-take-daily.Accessed 23 January 2021 https://ods.od.nih.gov/factsheets/Calcium-Consumer/#:~:text=The%20body%20needs%20calcium%20to,brain%20and%20every%20body%20part. Accessed 23 January 2021 https://ods.od.nih.gov/factsheets/Magnesium-Consumer/. Accessed 23 January 2021 https://ods.od.nih.gov/factsheets/Zinc-Consumer/. Accessed 23 January 2021 https://ods.od.nih.gov/factsheets/Iron-Consumer/. Accessed 23 January 2021 https://ods.od.nih.gov/factsheets/Folate-Consumer/. Accessed 23 January 2021 https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/. Accessed 23 January 2021
