Eight Most Commonly Taken Supplements in the World/India
What are Supplements?
The objective of taking supplements is to get enough nutrients and enhance health. Supplements come in the form of tablets, capsules, soft gels, gel caps, powders, and liquid. They contain vitamins, minerals, herbs, amino acids, and enzymes.
More than one-third of Americans use three common supplements. Most supplements contain fish oil, omega 3 fatty acids, and DHA.
What are the Uses of Supplements?
Supplements for a healthy life, Image credits: pixabay
Supplements can never replace a healthy diet and it is important to consume natural foods as much as possible. Your doctor may prescribe supplements for the following purposes.
1. To help your body carry out its functions effectively
2. To help in your overall well being
3. To reduce the risk of certain diseases
Remember supplements cannot prevent or cure diseases.
Caution When Using Supplements
Most of the supplements contain active ingredients that have strong biological effects in the body. Some can be unsafe in certain conditions and can cause health complications.
Care must be taken when you combine one or more supplements, use supplements with medicines, substitute supplements for medicines. Too much of supplements can also pose risks.
Also, the safety and efficacy of the dietary supplements are not reviewed by the Food and Drug Administration. It is always necessary to consult a healthcare provider about your supplements and medicines.
Eight Common Supplements Used
Vitamins
Calcium
Fish Oil
Ginseng
Chondroitin sulfate
Selenium
Zinc
Melatonin
1. Vitamins
Vitamin supplements, Image credits: pixabay
There are multivitamin supplements available in the market. Each of the vitamins has a specific function in the body. Some of the functions of vitamins are listed below
Vitamin B12- To maintain nerve and blood cells healthy and prevent anemia
Folic acid, when consumed by pregnant women help reduce birth defects
Vitamin D strengthens the bones and helps in the absorption of calcium
Vitamin C and E prevent cell damage
Vitamin A helps prevent vision loss and age-related macular degeneration
So a multivitamin that is prescribed should ideally contain vitamin D, calcium, magnesium, zinc, iron, folate, and vitamin B12.
2. Calcium
Calcium is a pivotal mineral that is essential for bone development and is the building block of bones. Adults (up to the age of 50) require 1000mg of calcium per day. The recommended daily allowance of calcium for adults who are above 50 years is 1200mg per day.
Calcium supplements are prescribed to women whose calcium intake is low and who have a risk of developing osteoporosis. Also, they prevent bone loss in postmenopausal women.
3. Fish Oil
Fish Oil as a supplement, Image credits: pixabay
Fish oil contains omega 3-fatty acids that are helpful in cardiovascular health, arthritis, inflammation, and brain functioning. They also help lower triglyceride levels, dry eyes, and psoriasis.
4. Ginseng
Ginseng as a supplement, Image credits: pixabay
Ginseng is a herbal medicine used in Chinese medicine. They are rich in anti-oxidants, help promote brain function, improve erectile dysfunction, and boost your immunity. They also help maintain your energy levels and lower your blood sugar.
5. Chondroitin Sulfate
Chondroitin sulfate is found in joints of the human body. When it is combined with glucosamine, it can stimulate cartilage function and help prevent bone loss and osteoarthritis.
6. Selenium
Selenium has antioxidant properties and protects cell damage. Selenium is available in multivitamin and multi-mineral supplements and also as a standalone supplement. The deficiency of selenium is associated with male infertility.
7. Zinc
Zinc as a supplement, Image credits: pixabay
Zinc promotes skin health and tends to slow down vision loss from age-related macular degeneration. Also, it controls blood sugar, improves immune function, and heart health.
8. Melatonin
Melatonin is a hormone that maintains the circadian rhythm. Melatonin supplements help treat insomnia and Alzheimer’s disease.
Take-Home Message
Supplements help carry the vital functions of the body, but they cannot substitute healthy food.