Dietary Supplements: Needs and Misconceptions Clarified

• Vitamins D and B12
• Minerals like calcium and iron
• Multivitamins
• Multiminerals
• Carbohydrates
• Proteins
• Hormone activators
• Herbs, products like glucosamine
• probiotics
• fish oils.

• Patients suffering from vitamin and mineral deficiencies
• Pregnant women
• Pre and post menopausal women
• Geriatric with deficiency

Fish Oil Supplements

• Oxidized Fatty Acids: Many fish oil supplements contain oxidized fatty acids, which significantly reduce their nutritive value.
• Best Source of Omega-3: The ideal way to get omega-3 fatty acids is by eating fish, not supplements.

Vitamin C Megadoses

• Limited Benefits: Research shows that taking large doses of vitamin C does not shorten the duration of a cold.
• Natural Sources: You can get all the vitamin C you need from a piece of fruit or unsweetened juice.

Calcium Supplements

• Better Absorption: Calcium found in food is more easily absorbed than the calcium in pills.
• Fewer Side Effects: Food-based calcium is less likely to cause kidney stones or other side effects.

Creatine and Amino Acids

• Natural Production: Your body makes creatine from glycine, arginine, and methionine.
• Eggs as a Source: Eggs provide a substantial amount of these amino acids, making supplements unnecessary.

Supplement Contaminants

• Health Risks: Some supplements may include contaminants that are banned in sports or contain other unhealthy ingredients.

Sports Drinks

• Sugar Content: While convenient, sports drinks often contain more sugar than necessary, encouraging young athletes to drink excessively.
• Natural Alternatives: A banana and plain water deliver a powerful punch for recovery.

Healthy Fats and Hormones

• Cholesterol and Hormones: Eating healthy fats can help balance cholesterol levels and allow your body to balance hormones naturally.
• Questionable Supplements: Some hormone-boosting supplements contain unproven ingredients or drugs that mimic hormones.

Nitric Oxide Supplements

• Limited Evidence: There is very little evidence supporting the use of nitric oxide supplements.
• Natural Sources: Beetroot, vegetables, fruits, and tender coconut water are rich in nitrates, which your body converts to nitric oxide for better blood flow and stamina.

Importance of Freshness

• Reduced Benefits: Freshness matters. Once you grind something up into a powder and store it on a shelf, the benefits may be reduced.

• Some dietary supplements can improve overall health and help manage some health conditions.
• For example: Calcium and vitamin D help keep bones strong and reduce bone loss.
• Folic acid decreases the risk of certain birth defects.
• Omega-3 fatty acids from fish oils might help some people with heart disease.
• A combination of vitamins C and E, zinc, copper, lutein, and zeaxanthin (known as AREDS) may slow down further vision loss in people with age-related macular degeneration (AMD).
• Many other supplements need more study to determine if they have value.
• The U.S. Food and Drug Administration (FDA) does not determine whether dietary supplements are effective before they are marketed.

• Many dietary supplements contain active ingredients that can have strong effects in the body. Always be alert to the possibility of a bad reaction, especially when taking a new product.
• Be cautious about taking dietary supplements if you are pregnant or nursing.
• Also, be careful about giving supplements to a child, unless recommended by their healthcare provider.
• Many supplements have not been well tested for safety in pregnant women, nursing mothers, or children.
• Supplements under medical supervision with recommended doses and duration is safe.