Shelves are lined with supplements promising miracle cures and disease relief, but many do not work. While some provide health benefits, some supplements can do more harm than good and actually make you sick. So how do you know which ones to take? Eat this, not that! Health spoke with experts revealing which supplements are healthy and improve overall health, but as always, consult your doctor for medical advice. Read on and to ensure your health and the health of others, don’t miss these Sure signs you’ve already had COVID.
Dr. Nikhil Kapoor, MD, FACC, FSCAI, cardiologist at Dignity Health St. Mary explains: “In fact, nutritional deficiencies are very common and Centers for Disease Control estimates that nearly 10% of the US population has a nutritional deficiency. These deficiencies vary widely based on race/ethnicity, age, and gender. For example: Non-Hispanic black people (31%) and Mexican American people (12%) were more likely to be vitamin D deficient compared to non-Hispanic white people (3%).”
Dr. Suzanna Wong. A licensed doctor of chiropractic and health expert at Twin Waves Wellness adds: “Depending on where you live, the color of your skin and your diet will depend on whether you need supplements. There are so many factors that go into whether we have all the vitamins and nutrients that we need, so don’t just take it all.Vitamin D is the only supplement that maybe should be taken all the time, this is because it has such a huge impact on how our body works, but around 50% of The population is deficient, and much of the world can’t get enough from natural sources like the sun.”
Dr. Kapoor explains, “As for questions related to taking vitamins and supplements, I think they need to be individualized, which makes them more scientific and objective. This could be done depending on a person’s vitamin levels and addressing any issues. deficiency. For example, a person with vitamin D or vitamin B12 deficiency should receive specific therapy to treat the actual deficiency. For most people, without any deficiency, one multivitamin tablet a day should suffice, since it consists in appropriate vitamins and supplements. We all must also remember “too much” Too many fat-soluble vitamins (Vitamin A, D, E and K) can lead to toxicities. considered by many to be “safer” can cause harmful effects and unwanted toxicities”.
Dr. Wong states, “More supplements are not always better! It’s entirely possible to have too high a level of a vitamin in your body through supplementation, which can cause harm. Calcium and high doses of vitamin D in particular can build up to toxic levels and can make you very sick.
Dr. Rene Armentaboard certified general and bariatric surgeon with Renew Bariatric says: “While supplements can be a great way to add additional nutrients to your diet, they should not be taken as a meal replacement. When you rely on supplements as your sole source of nutrition, you can miss out on important vitamins and minerals that are essential to your health. Before taking any supplement, it is important to consult with a healthcare professional to ensure that the supplement is safe and does not interact with any other medications or supplements a person may be taking. Additionally, it is important to be aware of the potential side effects of any supplement. Some supplements can cause side effects such as nausea, diarrhea, and headaches.
According to Dr. Wong, “Omega 3 plays a role in brain health, joint health, eye function, and the central nervous system. If you lack this vitamin, you likely have dry skin, but you also have the risk of depression, joint pain, and eye problems. Taking 1,000 mg to 3,000 mg a day is the recommended dose.”
Dr. Armenta explains: “Probiotics are live microorganisms that are believed to provide health benefits when consumed. The most common probiotics are bacteria and can be found in fermented foods such as yogurt and kimchi, but they are also offered in the form of dietary supplements and medication. There is a growing body of evidence that suggests probiotics may improve gut health. Probiotics are beneficial bacteria that reside in the gut and help keep it healthy. They can help fight bad bacteria, promote nutrient absorption, and support the immune system.
Rachel Fine, Registered Dietitian Nutritionist with To the Pointe Nutrition adds: “Probiotics, the emerging research behind the gut microbiome is getting some good publicity, and for good reason! A thriving microbiome arms our immune systems and may even play a role in our metabolism! While I’m a foodie, Probiotic supplements may be beneficial Some research suggests that it may be more effective to take a probiotic supplement that contains a mixture of bacterial strains rather than a single bacterial strain Conversely, some combinations of strains may not work well together , which affects the ability of organisms to remain viable. It is important to note that some companies list a number of “at the time of manufacture” strains, which should be taken with caution because it is natural that at least 50% of the cultures die before they are eaten it is best to choose products that have been labeled with the amount of organism viable cells that are expected to be present until a expiration date or expiration date… also, try to buy cts products that are within their expiration date to ensure a higher number of viable cells. The recommended intake of probiotic supplements varies by strain and specificity of use, but tends to be around 1 billion to 10 billion cells (or CFU) per day. They must be taken continuously for overall benefits. It is quite difficult to choose a solid superior option for probiotics because different strains have been shown to help different clinical problems. However, my favorite is Garden of Life Dr. Formulate Probiotics Once Daily Women’s with 50 billion strains. To get the probiotic benefits of yogurt and other dairy products, choose a product that says “contains live cultures” or “active cultures” rather than “made with live/active cultures,” which may indicate that the cultures were later killed with heat treatment when processing.
Fine emphasizes: “In general, multivitamins aren’t technically necessary if one has a diet rich in a variety of minimally processed, plant-based foods. However, given our busy schedules and tendency to unintentionally restrict food intake (yes, this is common despite overabundance of food), it may be beneficial for some to consider multivitamins as a means of filling nutrient gaps.The most common deficiencies in women are calcium, vitamin D, and iron. there is no standard formula for multivitamins, the composition can vary a lot It is important to make sure your tablet does not go overboard on some nutrients For example, I suggest choosing a tablet with no more than 1000 IU of vitamin D and no more than 500 mg If you are getting 2-3 servings of calcium-containing foods (such as dairy) in your diet, then you may want to choose a tablet with a larger amount. Calcium odesta (100-400 mg). An advantage of taking a multi with a lower amount of calcium (such as 200 mg) is that there is less chance of calcium interfering with iron absorption. If you tend to be iron deficient (which is quite common in menstruating women), it’s best to take your multi separately (at least 2 hours apart) from your iron supplement.”
Dr. Armenta says: “Turmeric is full of antioxidants and anti-inflammatory properties that help build the immune system to fight viral diseases. It also improves memory, reduces joint pain, and reduces the risk of heart disease. Furthermore, according to new researchCurcumin’s antioxidant properties may help improve liver health by functioning as a detoxification agent in the body.
Dr. Armenta explains: “Finally, there is ginger root. Ginger is a health powerhouse, with many amazing health benefits that can help rid the body of nasty toxins. For example, ginger is known for its anti-inflammatory properties, which can help reduce pain and inflammation in the body. Additionally, ginger helps treat nausea and vomiting, as well as helping to improve digestion. Ginger is also a great source of antioxidants, which can help protect the body from free radical damage.”
