Eating a balanced and healthy diet may not be easy for most people as any diet relies heavily on the need for vitamins and minerals necessary for optimal physical and mental health. Although your diet is full of nutritious foods, several underlying reasons can affect the absorption of essential nutrients. In such situations, nutritional supplements serve as saviors and are a crucial part of a healthy lifestyle and diet.
Capsules, powders, liquids or gummies, and the vital purpose of nutritional supplements is almost the same: to replenish your meal with adequate nutrients and improve overall health. They contain at least one nutritional element: vitamins, minerals, herbs, plant extracts, amino acids or enzymes. The most common and popular supplements come in a multivitamin (which can help prevent you from taking multiple pills a day), and they are also available as standalone supplements.
Netmeds.com is always committed to the health and well-being of our customers. With our broad portfolio of facilities to provide drug, diagnostic and physician advisory services, we are always at the forefront of better serving our customers every day. We have an extensive range of supplements available, from multivitamins, individual vitamins or minerals, herbs, botanicals, antioxidants, amino acids, enzymes and herbal extracts, just to name a few. Choose from our wide range of supplements recommended by your healthcare provider. These supplements are sure to improve your immune system, physical health, and overall well-being. Moreover, they are available at the best price and offer!
This week, as part of our 7th Anniversary Series, we bring you a curious article – the need and importance of dietary supplements.
Read to know about 7 supplements you should add to a diet for good health.
What are dietary supplements?
Dietary supplements are essential components that can be used to add nutrients to the diet and are intended to cure or prevent disease. They are readily available in pills, capsules, gels, tablets, powders, extracts, gummies, bars or liquids. Dietary supplements mainly contain vitamins, minerals, fiber, amino acids, herbs, plant extracts, phytonutrients or enzymes. These ingredients are also fortified in foods and drinks.
Studies show that vitamin deficiencies are often associated with chronic diseases, and supplementation can be beneficial. Sometimes even a healthy diet may not provide you with the nutrients you need, which is where a multivitamin plays a great role in improving health.
A daily multivitamin can provide a good foundation for your overall health and well-being. It can also protect you if you suffer from stress, sleep poorly or don’t exercise regularly. Even a perfect diet can make it difficult for you to fully absorb the nutrients.
Optimize the overall health and well-being of your family, shop our wide spectrum of nutritional supplements here!
Who needs nutritional supplements?
You are or may become pregnant: You may not be getting enough iron from food, especially if you suffer from morning sickness. Also, all pregnant women or trying to be should take folic acid. Prenatal vitamins offer you an extra boost of nutrients.
Infants: Newborns and children may need vitamin D and iron for proper growth and development
People on a restricted diet: Vegans and those with dairy allergies may have trouble getting certain nutrients like vitamin B12 or calcium.
Older adults: As you get older, the body begins to absorb less vitamins D and B12.
A person who has had gastric bypass surgery may not be able to properly absorb nutrients.
Certain genetic or health problems:
You may have a problem absorbing nutrients if you:
- Inflammatory bowel disease (such as ulcerative colitis or Crohn’s disease)
- Celiac Cystic Fibrosis
- Liver disease
- An autoimmune disease (such as pernicious anemia)
- Alcohol dependence
- A mutation in specific genes
- Darker skin (may absorb less vitamin D)
Essential Supplements to Include
Vitamin D3 is fat soluble and plays a vital role in supporting the system to absorb calcium, essential for maintaining bone health and remodeling bone. Not getting enough vitamin D can increase your risk of:
- Become ill
- Bone and back pain
- fragile bone
- hair loss
While you should be able to get your daily dose of vitamin D from being in the sun for 15 minutes, some people don’t get it from less sun exposure and applying sunscreen that blocks vitamin D synthesis. Vitamin D is also difficult to get from food, so you have to get it from supplements.
Also read: COVID-19: Vitamin D’s role in boosting immune health
Food sources rich in vitamin D
- Fat fish
- Fortified cereals, milk and juice
According to the Indian Council of Medical Research (ICMR), India, the recommended daily allowance for adults 19 years and older is 600 IU for men and women, and for older adults > 70 years it is 800 IU per day.
Vitamin C is a water-soluble and powerful antioxidant that plays a remarkable role in strengthening the immune system and keeping infections at bay. It is also valuable in preventing scurvy, colds, healing wounds and improving skin elasticity.
A deficiency of vitamin C can lead to:
- nose bleeding
- Dry skin
- Poor wound healing
- High risk of infections
Food sources rich in vitamin C
The recommended daily allowance of vitamin C according to the Indian Council of Medical Research (ICMR) is 40 mcg.
Calcium is that essential mineral needed by the body to build stronger bones, teeth and connective tissues, contract and relax muscles, stabilize heart activity and blood clotting processes.
Falling calcium levels can negatively affect bone stiffness, hormone balance, nerve signal transmission and heart muscle function. Also, low calcium levels in adults can lead to an increased risk of osteoporosis, arthritis and fractures.
Food sources rich in calcium
- Dairy and dairy products
- Nuts and beans
- Fortified grains, juices and bread
It is also available in the form of supplements, which can greatly increase the level of calcium in the system.
The recommended amount of calcium for adult men and women according to the Indian Council of Medical Research (ICMR) is 600 mg.
Vitamin B12/Cobalamin is a water-soluble vitamin that serves as a cofactor for DNA synthesis, amino acid metabolism and fatty acid synthesis. It mainly maintains the development and functioning of the brain, strengthens the immune system and the maturation of red blood cells.
Vitamin B12 deficiency is uncommon in most healthy adults; however, people who follow a vegan diet have a reduced ability to absorb vitamin B12, and most commonly, a cobalamin deficiency causes various types of anemia and other neurodegenerative diseases.
Food sources rich in vitamin B12
- Dairy and dairy products
- Fortified grains
The recommended daily amount of cobalamin according to the Indian Council of Medical Research (ICMR) for adult men and women is 1 mcg.
Zinc is an essential trace mineral that performs several essential bodily functions, including defense mechanisms, regulating DNA synthesis, wound healing, and moderate growth and development. The World Health Organization includes zinc in its list of essential medicines, because of the crucial functions this mineral enables in the human body.
Zinc deficiency can interfere with immune system function, cause sudden weight loss, delayed wound healing, poor appetite, diarrhea, and a decreased sense of smell and taste.
Also read: Zinc: Functions, Food Sources, Deficiency and Toxicity
Food sources rich in zinc
- Nuts and seeds
- Dairy products
- Whole grains such as oats, quinoa
The recommended daily allowance of zinc according to the Indian Council of Medical Research (ICMR) for normal adults, both men and women, is 10-12 mg/day.
Omega fatty acids
Omega 3 fatty acids include linoleic acid, eicosapentaenoic acid and docosahexaenoic acid, which have potent anti-inflammatory actions that reduce the risk of heart disease, Alzheimer’s disease, good vision and improve brain health. It also improves mood, relieves anxiety and depression, and supports normal fetal growth.
Deficiency of omega 3 fatty acids includes fatigue, poor memory, dry skin, mood swings and poor circulation.
Food sources rich in omega-3 fatty acids
- Fish & fish oils
- Nuts and seeds
The recommended intake is 250-500 mg of combined EPA and DHA per day for healthy adults (according to the FDA).
Probiotics, or good bacteria, play an important role in promoting a healthy gut and robust immune system. And when administered in adequate amounts, these live microorganisms provide a host of health benefits. They are known to improve heart health, relieve depression and leave your skin healthy and glowing. Probiotics are abundant in a variety of healthy food sources and in the form of supplements, both of which have incredible effects on health and well-being.
Also read: Probiotics: when and what?
Food sources rich in probiotics
- i am milk