Has the question of, “Do I really need a diet supplement”, actually occurred in your mind? A multivitamin is one great, easy way to make up for your nutritional shortfalls, but it has never been medically and scientifically and will never be considered as a replacement of a good nutritious meal.
However, many people expect too much from their multivitamins. Supplements do offer an easy, just-in-case form of health assurance that you get what is required and necessary for the day. In a nutshell, it is truly wise to make sure your diet is complete with the amount of nutrients you need to enjoy a better health and quality of life.
In their quest to stay healthy and live well, and most importantly, reduce health care costs, Americans exercise, eat right, and take more than $25 billion worth of dietary health supplements every year. This is amazing, right?
Some people perceived taking a multivitamin as a matter of staying a youthful beauty longer or becoming a wrinkled beast in an instant. Some added them to their diet to maintain and boost the immune system or their overall health and wellbeing.
The food you ate may lack the essential nutrients your body needs to function efficiently. The reason to supplement comes from the fact that people never eat a balanced diet. Have you thought about when was the last time you ate even one nutritious, balanced meal throughout the whole day?
Your body needs an array of vitamins and nutrients in order to function properly. In truth, nutritional supplements are just that – a supplement to your diet. They come in many forms, such as pill, capsule, tablet, or liquid forms.
Before starting any supplements, it is best to consult a doctor so you know what you really need to supplement. It is recommended that adults over the age of 50 take a supplement of B12, either separately or in a multivitamin.
Can you do with only one vitamin supplement? How much of a dietary vitamin supplement should you take? To help you understand about what is enough for you, you can refer to the minimum and maximum doses recommended by the Recommended Dietary Allowance (RDA).
The RDA published the recommended amounts of vitamin and mineral supplements you need to stay healthy. As you already know, vitamin supplements are never a substitute of a healthy diet.
They are just supplements. You should still prepare a healthy diet meal plan that is nutritious enough to keep you healthy.
So, if you eat a fairly well-balanced diet, chances are that taking dietary supplements may not be worth the added expense. Whole foods like the fruits and vegetables, contain a multitude of micronutrients that your body needs.
Along with the dietary fiber, you already have something that can help prevent certain diseases and promote healthy weight loss and maintenance. Plus, the fruits and vegetables, are a rich source of beneficial and naturally occurring phytochemicals that may prevent and protect you against cancer, heart disease and other chronic diseases.
Role of multivitamins
Most people do not follow good eating habits and may lack the nutrients needed by the body. The best alternative is to take the multivitamins as a nutritional insurance for a healthy body functioning.
If you cannot eat all the nutrients you need to help your body function, it is best to take your daily healthy dietary supplement. If your diet is terrible or you do not eat from all of the food groups, you should not depend on a multivitamin as your primary source of essential vitamins and minerals.
Vitamins and supplements are not intended to be a food substitute. The nutrients and benefits you get from whole foods is your power to good health.
The best way to get your nutrients is on your plate. However, as you already know, it is not sufficient to get all the vitamins and minerals you need from food, but a multivitamin is a supplement at best, and absolutely not a magical drug!
If you are going to weigh all the food you need to eat in a day, you may not have the right appetite and stomach capacity to eat all the required of nutrients in a day. A daily multivitamin may help you meet your recommended daily needs.
With your present lifestyle of not eating well and sometimes, skipping meals, taking a multivitamin is necessary to maintain your health, prevent damage from the free radicals, and avoid the effects of the toxic chemicals you get from the environment.
If you cannot eat right and stop your wrong habits, you need a supplement to supply the nutrients you need. For many, the best assurance you get all of the essential vitamins is to take the daily multivitamin.
Yes, you do need to take supplements in this modern age. The following reasons can help you understand why
- You get stressed from time to time. Your worry burns up valuable nutrients in your body and it is essential to replace them so you can handle stress and maintain your wellbeing.
- Toxins and pollutants. It doesn’t matter where you live, the modern world is so full of toxins and pollutants nowadays. The only way to stop these contaminants from clogging up your body is to give your liver the right nutrients in the right amounts to detoxify the toxins and get these chemicals out of your body.
Vitamins and supplements are truly lifesaving because we cannot get all of our nutrients from food alone. When the food on the plate falls short or may not provide the essential nutrients, a supplement can surely help fill in the nutritional slack.
Most food labels feature a % daily value based on a 2,000 calories a day diet. It is impossible to eat this much every day without weight gain.
Although experts agree that the best way to get your nutrients is through food, it is just not possible to eat enough to take in the recommended nutrients where sometimes, food availability is a bit of a problem.
Eating foods not organically grown is putting your health at risk. By complementing your diet with the right food supplements, you counter the negative environmental influences.
These vitamins and minerals possess specific detoxifying and protective properties that can help your body fight the environmental pollution and poison. If you take them with the right combination, then you have found the fountain of youth that continuously delays the signs of aging while keeping you healthy.
Let us discuss some multivitamins and nutrients you may want to take to keep you beautiful and healthy. Remember, beauty comes from within
Carotenoids are the yellow and orange pigments found in mangoes, corn, sweet potatoes, carrots, squash, yellow and orange fruits, tomatoes, and the dark leafy green vegetables known to help prevent cancer. If you lack this nutrient, then you may want to take supplements with at least 10,000 to 20,000 IU of carotenoids per day.
It is best that you take beta and alpha carotene, lutein, and lycopene supplements. One capsule a day would be appropriate. Eating carotenoid rich foods helps maintain your health and well-being.
Warning: Taking large amounts of beta carotene foods may produce orange like skin pigmentations, but may disappear whenever the beta carotene intake is reduced.
Selenium trace mineral
The selenium is an antioxidant that provides significant anticancer effects. When taken in high doses, this substance is classified as toxic. The recommended dosage is at least 100 to 200 micrograms a day.
CoQ10 is a mitochondrial energizer that has shown remarkable effects against common heart ailments and neurological disorders. New studies have shown CoQ10 role in fighting certain cancers and a wide array of common age related disorders.
This is required for proper red blood cell formation, neurological function and DNA synthesis. The Vitamin B12 exists in several forms and contains the mineral cobalt. Since your body does not make Vitamin B12, you have to get it from animal based foods or from supplements. You should do this on a regular basis, because your body doesn’t store Vitamin B12 for a long time.
The GNC Resveratrol
The resveratrol prepared by GNC is pure youth activating and boost of its powerful antioxidant protection including cellular energy production.
It is believed that youth can lie dormant deep inside the cells. To look younger, you can reawaken this youthful activity by taking the resveratrol.
A 500 mg of resveratrol delivers the benefits of a 2,000 glasses of red wine. This powerful antioxidant derived from 100% organic red wine grapes provides nutritive support for heart and cardiovascular health, curbs harmful effects of free radicals, reduce age related cellular damage, lowers your risks of diseases, supports the immune system, and maintains a healthy defense against infections.
This is highly recommended for individuals in their 40s and above, especially individuals leading a stressful, busy lifestyle whose diets consist of little antioxidant rich fruits and vegetables.
Too much vitamins taken is unhealthy
In today’s world, everything from bottled water to bread have small levels of vitamins and minerals. It may sound good to cover the nutritional requirements for the day, but an overload of it may hurt you.
As you grab mega doses of vitamins and minerals from taking the daily health dietary supplements to eating a fortified cereal breakfast, you can easily get over the recommended amount of nutrients for the day.
You may not have known yet, but there is no real advantage in taking more than what is recommended. Too much of anything could harm you!
Do not take more than what is required
Getting too much fat or water soluble nutrients is dangerous. Healthy dietary supplementation is a serious business, and if taken without any professional medical help, could result in bad health because they potentially cause toxicity.
They are essential in maintaining good health, but must be consumed in the proper amounts. One study revealed that obsessively controlling of the intake of any one nutrient would not result in long-term health.
Today, everything from bottled water to orange juice seems to have souped up levels of vitamins and minerals in it to help cover nutritional bases. But, routinely getting an overload of vitamins and minerals can hurt you.
Too much Vitamin C or zinc can cause nausea, diarrhea, and stomach cramps.
Too much selenium can lead to hair loss, gastrointestinal upset, fatigue, and mild nerve damage.
Too much Vitamin A can increase the likelihood of developing lung cancer among smokers.
Excessive amounts of Vitamin A can increase the risk of heart failure.
Too much calcium increases the risk of hip fracture and death from cardiovascular disease.
Taking more than what you need is expensive and may increase your risks. Some dietary supplements can increase your risk of bleeding and some also interact with certain prescription drugs in ways that might cause problems.
Keep in mind that some ingredients found in dietary supplements are added to a growing number of foods, including breakfast cereals and beverages. So, better be smart in choosing your food.
If you want to take a dietary supplement singly, please consult your health care provider. Dietary supplements are products intended to supplement the diet and they are not drugs. In fact, the FDA regulations for dietary supplements are different from those for prescription or over the counter drugs.
Just do it – eat right
We need to redefine your definition for good nutrition and understand that eating the right food can greatly make a difference by boosting the immune system and improving your quality of life.
The best way to solve chronic killer diseases like cancer, heart disease, obesity, diabetes, stroke, autoimmune problems, and Alzheimers is making the right food choices and the right amount of exercise in a day.
Taking too much Vitamin A may lead to serious liver problems and nervous system disorders. Vitamin A is linked to an increased lung cancer among smokers.
Too much Vitamin C can cause kidney stones, stomach cramps, nausea, and diarrhea.
Long term excessive use of manganese is linked to muscle and nerve disorders among older individuals.
Excess of niacin is linked to cell damage.
The best strategy is to develop your healthy diet meal plan and use the Choose My Plate method of the US Department of Agriculture as a food guide. Eat more fruits and vegetables and just take enough dosage of your multivitamins.
Supplements can be beneficial, but foods provide many bioactive compounds and dietary fiber. It is never a substitute for a balanced, nutritious diet.
If you don’t eat a healthy diet or eat a less optimal diet, your chosen multivitamin can fill in the gap. Just stick close to the recommended doses and you will be fine.
The process of aging affect a person’s nutrient needs. Most diseases suffered by older people are the result of dietary factors, which are usually compounded by changes that occur with the ageing process.
The potential effect of nutrition can influence a number of factors, such as dementia and cognitive decline.
Thoughts from the author:
Shirley Chio has been taking multivitamins for many years now. And they helped her a lot. The vitamins and supplements she is taking came up from her research and she selected them well. If you are not sure you have been eating smartly, please consult your doctor about taking supplements. This blog has been edited today May 11 2017 and the picture here without makeup is how she looks at 49 nearly 50.
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Tulleken, C. V. (2013). The problem with taking too many vitamins. Website: http://www.bbc.com/news/magazine-24563590
USDA Choose My Plate website: http://www.choosemyplate.gov/