Supplements are used to “supplement” the body when dietary alone does not provide vitamins and minerals. A variety of supplements are available at pharmacies, health food stores and supermarkets. When supplementing your diet, it is important to first ask yourself, “What do you want to achieve by supplementing your diet?”
Many foods and beverages in supermarkets can be fortified or fortified with additional vitamins and minerals that are not naturally present in the product. That is, the nutrients lost during processing are added again. These include milk, yogurt, alternative vegetables, bread and cereals. This information can be found on the nutrition label below the ingredients.
Below is a list of different categories of population that may benefit from optimizing health or considering supplements to achieve your goals.
Vitamin D, known as sunshine vitamin, affects not only calcium absorption, but also immune function and bone health. It is found in fatty fish such as mackerel and fortified foods such as milk and grains. In Ireland, from autumn to winter, it is recommended that the general public be supplemented with 10 (g (400 IU) of vitamin D to reduce sunlight levels. When choosing a brand to buy, it is important to look at the label to confirm the dosage. It’s also important to note that common supplement brands are often just as effective and often save money.
Over 65 years
Calcium plays an important role in bone health and is found in dairy products such as milk, cheese, yogurt and fish. People over the age of 65 may be advised to supplement with calcium if diet alone cannot meet their needs. Many supplements on the market contain calcium and vitamin D to improve absorption. For the elderly, FSAI recommends slightly higher doses of vitamin D (15 µg) daily throughout the year.
Vegetarian or vegan
If you follow a vegetarian or vegan diet, supplementing your diet with omega 3, which plays a role in brain development, may be beneficial. Plant-based sauces include flaxseed and soybeans, and seaweed-based supplements.
Premises and pregnancy
Folic acid is needed to make DNA and other genetic material and can prevent neural tube defects in early pregnancy. In addition to a balanced diet to obtain folic acid in this way, it is recommended that all females take a supplemental dose of 400 micrograms of folic acid. We also recommend taking 10 micrograms of vitamin D.
Protein and calories (energy) are important for people who exercise. Energy and protein requirements are often increased for post-activity muscle recovery and growth. If you are practicing a high level of sports and are unable to meet nutritional requirements such as protein and calories (energy) from food alone, you may need supplements.
It is important that these supplements are approved and it may be beneficial to consult a registered dietitian or dietitian to learn more about your individual needs. During or after illness
If you have just taken a blood sample and have low levels of certain vitamins and minerals, your doctor may recommend taking supplements.
Supplementing their diet may also be important for other people with medical conditions that affect their intake of nutrients and minerals. It should be discussed with your doctor, pharmacist or nutritionist who makes personal recommendations for you.
Finally, a healthy and balanced diet should provide the body with the vitamins and minerals it needs, but supplements can help if diet alone cannot meet nutritional requirements.
Vitamin D supplementation is recommended for the general public, and other supplements may be beneficial to different categories of the population in different situations. When choosing a supplement, it is important to choose a safe supplement. Talk to your pharmacist, dietitian, or family doctor for supplement advice. The information provided is general advice only.