Supplements: which one you really need
- Dietitian.Lauren Hmede
- Mar 16, 2019
- 4 min read
Overview:
You can have optimal nutrition if you are on a healthy and well-balanced diet that include fruits, vegetables, lean protein, beans and dairy products.
Not all nutrients can be supported by the diet or may be their absorption is affected by some conditions so today we will learn what nutrients you really need to supplement.
1. Vitamin A
Vitamin A plays an important role in immune function, growth, reproduction, and cell development. Fun fact: it also enables the eyes to recover after exposure to bright light! Vitamin A is also essential for normal bone growth, and a deficiency can cause weaker bones. High intake of vitamin A could be toxic so a better option could be beta-carotene or provitamin A.
2. Arginine
Arginine stimulates muscle relax, pump nutrients into muscles and stimulate nitric oxide responsible for blood vessels dilation. A dose of 5 to 9 grams is needed to increase blood flow, and such high doses can cause significant stomach pain and discomfort. Peanuts, spinach and lentils are foods containing decent amounts of arginine.
3. B Complex Vitamins
The B-vitamins (1, 2, 3, 5, 6, 7, 9, and 12) are water-soluble and play important roles, ranging from immune function to cellular replication and energy metabolism. With the exception of B12, B vitamins are not readily stored in the body, and excess levels are excreted in urine. Since many of the B vitamins are readily found in foods (such as milk and dairy products), a well-rounded diet generally eliminates the need to supplement with a B complex vitamin.
4. Vitamin B1
Also known as thiamine, vitamin B1 breaks down carbs and proteins, and synthesizes certain neurotransmitters. B1 is added to many energy and sports drinks, though research has yet to show a benefit of B1 supplementation for those already eating a complete diet. Some good sources of thiamine are eggs, peas and legumes.
5. Vitamin B6
Also known as pyridoxine, vitamin B6 plays a key role in haemoglobin, which is needed for the delivery of oxygen throughout the body. Thus, pyridoxine often is used as a supplement to improve exercise performance, though there’s no clinical support for such benefits. High doses of B6 lead to neurological problems such as balance issues and loss of sensation in the arms and legs. B6 can be found in turkey, salmon and sunflower seeds.
6. Vitamin B12
Since vitamin B12 (cobalamin) is found exclusively in animal products such as meat, poultry, milk, and eggs. Vegetarians, vegans and people with inflammatory bowel disease or digestive problem need vitamin B12 supplementation as lower level is linked to anaemia.
7. Beta-Carotene
A precursor to vitamin A found in red, yellow, and orange fruits and vegetables such as carrots and coloured peppers, beta-carotene has been widely researched. It is thought to be effective in treatment of macular degeneration, some forms of arthritis, and exercise-induced asthma.
Beta-Carotene has been shown to be ineffective in the treatment of heart disease and most other cancers except for ovarian cancer in postmenopausal women. High doses of beta-carotene (either from supplements or foods) can cause skin to turn a yellow or orange colour.
8. Biotin
Originally called vitamin H, biotin is used in the metabolism of protein, carbs, and fats. You can get enough biotin from your diet and there is no need for supplements as they cannot boost metabolism and improve athletic performance. Food sources of biotin include mushrooms, avocados, wheat bran and cauliflower.
9. Black Cohosh
It may treat menopausal women symptoms but it should be avoided with people who have liver disease.
10. Vitamin C
Vitamin C is a water soluble vitamin that works as antioxidant and important for collagen.
Supplements of vitamin C thought to boost immunity and fight cold. Too much vitamin C (as a result of supplementation) can result in diarrhoea, nausea, and stomach cramps. Strawberries and oranges are great food sources of vitamin C.
11. Calcium
Calcium is the bone-forming mineral. Calcium supplementation is advisable for those who do not consume dairy products. Be careful not to overdo it, though, as too much calcium can contribute to kidney stone formation.
12. Chondroitin
As a supplement, chondroitin is traditionally combined with glucosamine to reduce the symptoms of osteoarthritis. Chondroitin may have effect similar to blood-thinning medications so it should not be used with them or with vitamin E supplements as it can lead to severe bleeding.
13. Chromium Picolinate
Chromium is a trace mineral found in broccoli, potatoes, cheeses, lean meats, beef, some spices, and whole grains. Most people get enough from their diets. But this supplement have been used for weight loss as it improve insulin sensitivity but studies failed to prove this mechanism.
14. Cod Liver Oil
It contains only omega-3 fatty acids EPA and DHA. In addition it contains vitamins A and D. High doses are not recommended due to vitamin A and D toxicity which can cause nausea and vomiting. Cod liver oil also can cause “fishy” burps, leading to bad breath.
15. Conjugated Linolenic Acid
Also known as CLA, conjugated linolenic acid is an omega-6 fat found in beef and dairy products. Research in animals has shown CLA to be a potential anti-inflammatory, anti-obesity, and even anti-cancer compound. More human’s research is needed to know about benefits and safety of CLA supplements.
16. CoQ10
Coenzyme Q10 is an antioxidant produced naturally by the body and also found in whole grains and oily fish such as tuna, salmon, and sardines.
The level of CoQ10 decreases with age so supplementation may be necessary. According to studies it plays a role in reducing the risk of heart disease and also that it may even play a role in healthy skin, sperm mobility levels, and the treatment of Alzheimer’s disease
17. Cranberry Extract
Cranberry extract is used to treat urinary tract infection as it prevents E.coli from sticking to the wall of urinary tract. It may show effects in preventing tooth decay and strokes.
18. Vitamin D
Vitamin D is a fat-soluble compound found in milk, egg yolks, and mushrooms grown under ultraviolet light. Having darker skin or low light exposure are linked to vitamin D deficiency. Vitamin D may protect against cancer, bone loss and weight gain.
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