Health and Supplements

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Skip the Dietary Supplements When You are Healthy

First and foremost, over half the people in the U.S. take dietary supplements on a regular basis. And the main reason for taking supplements is their belief that dietary supplements help improve or maintain their health.

Survey Results

Most of all, a survey was conducted to study the use of dietary supplements. And, this survey collected data from 27,000 American adults over the age of 20. Now, in the survey, participants, who happened to be generally healthy, answered questions about their diets and their dietary supplements. And, the results of the study were published in the April 2019 edition of the Annals of Internal Medicine.

Most of all, the study reported that over 50 percent of the survey participants used at least one supplement, while more than 33 percent used multivitamins. Furthermore, those who took dietary supplements were more likely to be female, white, have high levels of education, and had high income. Also, they were more likely to follow a healthy diet and lead a physically active lifestyle.

Commonly Used Supplements

By and large, the survey found that the most commonly used dietary supplement was vitamin C, followed by vitamin E, calcium, and vitamin D.

Natural Vitamins and Minerals Better than Supplements

Meanwhile, the study also found that vitamins A and K, along with magnesium, zinc, and copper were associated with lower risk of death from heart disease or stroke. In addition, these vitamins and minerals were linked to an overall lower risk of dying in the average six years of follow-up after the survey. Paradoxically, this linkage to lower risk of death was only true when the vitamins and minerals were ingested from foods and not from taking dietary supplements.

In addition, the study found that taking a thousand milligrams of calcium supplements daily was linked to increased risk of death. On the other hand, there was no linkage to increased risk of death when the calcium was ingested from foods.

In summary, the study found that taking dietary supplements provided no benefits to the generally healthy survey population. In fact, there is no need to take dietary supplements when eating a healthy balanced diet. On the other hand, dietary supplements are not a substitute when you don’t eat a healthy balanced diet.

The Problem with Dietary Supplements

Most noteworthy, it’s not clear why vitamins and minerals from supplements don’t provide the same benefits as the vitamins and minerals found in food. It may be that while the body can regulate and limit absorption of nutrients found in food, the body can’t do the same with concentrated nutrients found in supplements.

When to Take Supplements

So, if you are healthy there is no need to take dietary supplements. On the other hand, if your medical provider reports deficiency in certain nutrients, then taking supplements, recommended by a medical provider, is the right thing to do.

In addition, there are times when vitamins and mineral supplements are necessary and important. For instance, anyone following a vegan diet may not get enough omega-3 fatty acids, vitamin B12, and vitamin D.

Also, the trend to protect yourself from the sun’s rays and staying out of the sun for extended periods of time results in not getting enough vitamin D naturally. Consequently, vitamin D supplements may help fill the void.

In summary, it is best to get your vitamins and minerals from your diet. However, if that is not possible, taking dietary supplements is the next best thing.

Need for Supplements as You Age

Also, as people age, their supplement needs change. For example, as people enter their 50s the following changes are typical

1.     First, an acceleration in bone loss

2.     Also, the existence of more unhealthy bacteria inside the body

3.     Lastly, plaque in the arteries

And, as people enter the 60s:

1.     First, there is an increased risk in dementia

2.     Next, the likelihood of vitamin B12 deficiency

3.     Finally, digestive systems don’t work so well

And, as they enter the 70s:

1.     First, difficulty in fighting infection

2.     Next, a deterioration of muscle mass

3.     As a result, a weaker immune system

Therefore, the type of supplements needed changes with age. For example, you may need vitamins A, B6, B12, C, D, E and K. And in terms of minerals, you may need more calcium, magnesium, iron, and zinc. Also, supplement needs depend on the sex. For example, women may need calcium to help strengthen their bones. Also, they may need vitamins D3 and K2, as well as magnesium.

On the other hand, men over 50 may also need calcium, vitamin D, vitamin B12, and zinc. Now, vitamin D is needed for the body to absorb calcium. While vitamin B12 is needed for creation of red cells, neurological function, and synthesis of DNA.

Exercise

While diet and supplements go a long way to be healthy, people still need to augment them with a regular exercise program. And that’s true of people in all age groups, including the elderly. However, the elderly need not exercise as much as the younger folks. Regrettably, for a variety of reasons, many of the elderly do not exercise as much as they could. However, there are ways for them to exercise in their homes.

Takeaway

To conclude, a good diet and a regular exercise program helps you stay healthy. And, if you are healthy, there is no need to take dietary supplements. Instead, get those vitamins and minerals from your food. On the other hand, as you age or for a variety of other good reasons, dietary supplements may indeed be necessary.

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