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Supplements have been around for years as people try to improve their overall health and target specific health concerns. With regular TV and online advertisements and aisles in pharmacies with every single vitamin you could think of, it’s no wonder so many people take them. According to Harvard, more than 90,000 of these products are worth about $30 billion every year in the United States. But are supplements the right choice for everyone?

What are Supplements and how do they differ from medications?

Supplements is an umbrella term. It covers:

• Vitamins: For example, vitamin D, biotin, vitamin C, or a multivitamin
• Minerals: Such as calcium, iron, or magnesium herbs
• Amino acids: Such as tryptophan or glutamine
• Botanicals or herbs: Like echinacea, garlic, or ginger
• Botanical compounds: Such as caffeine and curcumin
• Live microbial: Probiotics

Most of the time, when people say supplement, they mean individual vitamins or minerals. They can come in different forms, too:

• Capsules: tend to break down quickly and are tasteless.
• Gummies: great for those who don’t like or can’t swallow taking tablets.
• Powders: easy to take, can be mixed with food and the body absorbs them quickly.
• Drinks: can mix multiple nutrients into one beverage.
• Energy bars: contain a balanced amount of different nutrients and have a low-calorie count.

Unlike prescriptive medication, supplements are readily available. They are not considered medicines and they cannot cure illnesses or diseases. The purpose of supplements is to provide extra nutrients that might be missing from your regular diet.

The Benefits of Dietary Supplements

Filling Nutritional Gaps

Sometimes, it can be difficult to get all the nutrients you need just from your diet. That's where supplements come in handy — they can fill those nutritional gaps and make sure you meet your daily requirements. For instance, if you follow a vegan or vegetarian diet, you might want to consider taking vitamin B12 supplements because this nutrient is mostly found in animal-based foods. Women who are pregnant or breastfeeding, alcoholics, drug users and the elderly may find they need vitamin supplements more so than others. Keep in mind though, our body only needs a small amount of vitamins and minerals each day.

Target Specific Conditions

Some supplements have been found to provide specific health benefits and may be recommended for people with certain conditions. For example, omega-3 fatty acids have shown promise in supporting heart health by reducing triglyceride levels, a type of fat found in the blood and stored as body fat. Calcium and vitamin D supplements can be beneficial for individuals with osteoporosis as they support bone health. To help with bowel regularity, you might decide to take fibre. Additionally, you might want to look into gut health supplements, joint health supplements or nerve health supplements if these are areas of concern.

Enhanced cognitive function

Nootropics are cognitive enhancers or smart drugs, so students, busy professionals or older adults often use them as brain-boosters. They first referred to chemicals that met very specific criteria, but now fall under three categories: dietary supplements, synthetic compounds, and prescription medicine.

Keep in mind, though, that there is no strong evidence that any supplements being sold as memory boosters are helpful. Some, however, suggest that alongside enough sleep, a balanced diet and minimal stress, they might serve as a bonus for helping you think clearly. Caffeine is a current alternative, as it’s a natural stimulant that improves thinking skills. More research into CDP-choline, L-theanine, creatine monohydrate, Bacopa monnieri, huperzine A, and vinpocetine may show promise in the future.

Help You Reach Your Fitness Goals

A well-balanced diet should be sufficient to achieving sports performance and recovery. If you’re wanting to target specific areas, though, supplements can give your body extra nutrients and support. For instance, protein supplements can help with muscle recovery and growth, while pre-workout supplements can boost energy and focus during exercise. Some supplements like creatine can also increase strength and power output.

Calcium AKG, for example, has shown potential in improving athletic performance, muscle recovery and bone health. Athletes who exercise intensely for long periods of time may need to increase the amount of energy they consume, and if they don’t have time to eat, an energy bar or Calcium AKG supplement may help. When used with a balanced diet and regular exercise, vitamin and mineral supplements can help you maximise your performance and achieve better results.

Disease prevention

There is potential for supplements in reducing the risk of certain health conditions. A low-dose multivitamin, for example, taken daily, has been linked to the reduction the occurrence of cancer and cataracts, particularly among men. Studies have also shown that vitamin D can reduce cancer cell growth, help control infections and reduce inflammation. Make sure to never go overboard with supplements. Our bodies only need low doses of vitamins and minerals, and high doses can be toxic.

Considerations Before Taking Supplements

Evaluating Your Nutritional Needs and Lifestyle Habits

Before thinking about taking supplements, assess your specific health concerns and objectives. A good diet should ideally give you most of the nutrients you need. Factors like dietary restrictions, lifestyle choices or health conditions, however, can create gaps in your nutrition. Factors like stress, sleep and exercise all influence the potential need for supplements, so it might be best to fix these areas first before relying on supplements. While it's generally safe to take multiple supplements at the same time, it's a good idea to talk to a healthcare professional to make sure there are no potential interactions or negative effects. Knowing your specific needs can help you decide if supplements are suitable for you.

Age and gender considerations

Nutritional needs change with different stages of life. From babies to young children, older teenagers and young adults, pregnant women, breastfeeding mothers, menopausal women to older people, it changes. Especially as we get older and we eat less, this makes it harder to ensure our diets have enough variety and all the nutrition we need. A varied diet is recommended for everyone, regardless of age, but if you’re concerned, contact your doctor and perhaps get a blood test to determine if you need to take supplements.

Consulting with a Healthcare Professional

Before you begin taking any new supplement, it's a good idea to talk to a healthcare professional like a registered dietitian or doctor to ask if supplements are necessary. They can evaluate your specific needs, give you personalised advice and make sure the health supplements align with your health goals. It's important to note that supplements are not meant to replace medication. Always consult with your healthcare professional before making any changes to your medication routine.

Drawbacks of Supplements

Misleading marketing claims 

It is incredibly important to research the supplement and science behind the claims any company is making to avoid false promises. This is something you are putting into your body, so make sure it won’t do more harm than good. Ask companies for the research behind their claims, something Xandro Lab provides customers. Everyone is different, so you might still find you don’t experience the benefit like others do, but as long as the company has proof behind the claim they made, you’re rest assured you’re not being fed a lie.

Expense

Supplements can be costly, especially if you take multiple. Weigh out the cost-effectiveness of supplements against other health investments that you might be putting off that might actually benefit you greater. Don’t take the risk of relying solely on supplements rather than addressing root causes.

Possible side effects and risks

One concern people have about using supplements is the possibility of negative effects or doing more harm than good. Some supplements can interact with medications you're currently taking or have potential adverse side effects. To prevent any unwanted interactions or effects, it's crucial to inform your healthcare professional about all the medications and supplements you're using. They can assess your medical history and current medication routine to determine if specific supplements are suitable for you.

Quality and Safety of Supplements

Not all supplements are the same. While they can be safe if used correctly, it's important to consult with a healthcare professional and select reputable brands to ensure quality and safety. Look for certifications like Good Manufacturing Practices (GMP), certified organic supplements or third-party testing to guarantee the supplements you choose are safe and pure.

How to Choose Supplements

With so many different supplement medicine available in the market, it can be overwhelming to choose the right ones. After consulting your healthcare professional for their expert opinions, here are some important factors to consider that can help you make informed decisions:

Researching Brands and Manufacturers

Before making a decision, it's worth investing some time in researching various brands and manufacturers. Identify reliable manufacturers with quality control measures and who are known for producing high-quality supplements. Reading customer reviews and getting recommendations from reliable sources can offer valuable insights into how well a supplement performs as intended.

Reading Labels and Ingredients

Before buying supplements, make sure to read the labels and ingredient lists carefully. Look for clear information about the active ingredients, dosage, any additives or fillers included and then verify the safety standards. It's crucial to understand what you're putting into your body to make informed choices.

Selecting Appropriate Dosages

To ensure safe usage, follow the dosage instructions mentioned on the supplement packaging or as recommended by your healthcare professional. Avoid exceeding the recommended dosages, as it can pose potential health risks. Keep in mind that dietary supplements are meant to support a healthy lifestyle, not substitute it. The time it takes to see results may vary depending on the supplement and individual factors, especially when incorporating supplements gradually and monitoring their effects. Also, regularly evaluate the necessity and effectiveness of supplements to see if they’re right for you.

While supplements can offer numerous benefits and bridge nutritional gaps, they may not be necessary or suitable for everyone. There are many advantages and disadvantages of dietary supplements, but by considering your individual needs, lifestyle factors, and consulting healthcare professionals, you can make an informed decision about whether supplements are right for you. Remember, maintaining a balanced diet, adopting a healthy lifestyle, and addressing underlying health concerns should remain the foundation of your well-being journey.