Nutrients are an essential part of your overall health. They facilitate different functions in your body and also keep infections and illnesses at bay. There are over 40 distinct types of nutrients, majorly classified into seven groups including carbohydrates, proteins, fats, vitamins, minerals, dietary fibre, and water. Most of the nutrients can be found in foods. However, some groups of people may need an additional dose of these nutrients through supplementation. But there are several factors to consider when it comes to taking supplements. Speaking with the Only My Health editorial team, Anupama Menon, Nutritionist and Lifestyle Coach, Bengaluru, helps us understand the role of supplementation, when is it the right time to resort to them, and how to take them safely.
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Role Of Supplements
“Supplements play a significant role in providing additional nutrients to support overall health and well-being, said Menon. “While a balanced diet should ideally meet all the nutritional needs, certain circumstances may require the use of supplements,” she added.
Explaining the role of supplements, she explained, “Firstly, the supplements can fill nutritional gaps in one's diet. People with specific dietary restrictions or preferences, such as vegans or individuals with food allergies, may have difficulty obtaining all essential nutrients solely from food sources. Supplements can help bridge these gaps by providing concentrated amounts of vitamins, minerals, and other necessary substances. Secondly, certain life stages or conditions may require increased nutrient intake. For instance, pregnant women often need higher levels of folic acid and iron, which can be supplemented to support the healthy development of the foetus.”
In addition, some supplements have demonstrated positive effects on specific health conditions, according to the nutritionist. For example, omega-3 fatty acids derived from fish oil have been associated with cardiovascular health benefits. Vitamin D supplements are commonly recommended for individuals with deficiencies, especially in regions with limited sunlight exposure.”
However, the nutritionist warns against substituting supplements for a balanced diet. According to her, they are intended to complement a healthy lifestyle, not replace it. Therefore, it is always advisable to consult a healthcare professional before starting any new supplement regimen.
Things To Watch Out For Before Taking Supplements
Several things need to be considered before resorting to supplements. These include:
- Identify the specific nutritional needs or deficiencies that the supplement aims to address
- Consulting a healthcare professional to ensure that the supplement is safe and suitable for one's circumstances, considering factors, such as age, underlying health conditions, and medication interactions
- Evaluating the quality and credibility of the supplement brand or manufacturer to ensure it meets regulatory standards and contains the stated ingredients
- Noting that supplements are not a substitute for a balanced diet and should be used as part of a comprehensive approach to health and well-being
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Who Should Take Supplements?
According to Britain’s National Health Services (NHS), most people do not need to take vitamin supplements and can get all the vitamins and minerals they need by eating a healthy, balanced diet. However, certain groups of people, who are at higher risk of deficiency, may be recommended supplements. These include:
- Folic acid supplements in pregnancy
- Vitamin D supplements for people who do not get much exposure to the sun
- Supplements containing vitamins A, C and D for children aged 6 months to 5 years
How To Safely Take Supplements?
Nutritionist Anupama Menon said, “The safety of taking supplements largely depends on several factors, including the specific supplement, dosage, individual health status, and interactions with medications. While many supplements are generally considered safe when used as directed, there are potential risks and considerations to keep in mind.”
She urges people to consult a healthcare professional before starting any new supplement regimen, especially if they have underlying health conditions, take prescription medications, or are pregnant or breastfeeding.
As per Menon, the dosage of supplements also plays a crucial role in safety. It is important to follow the recommended dosage instructions provided by the manufacturer or as advised by a healthcare professional. Taking excessive amounts of certain nutrients can have adverse effects and may even be toxic.