HEALTH FILE

DO YOU REALLY NEED SUPPLEMENTS?

Increased nutritional demands during growth, pregnancy, illness, or ageing may not always be met through diet alone. Image credit: APARNA JOHRI on Unsplash.

By AAMINAH NAJMUS SAHAR

A balanced diet provides all the nutrients required for optimal health. However, modern lifestyles, dietary habits, environmental factors, and certain health conditions often make it difficult to meet nutritional requirements through food alone.

Highly processed foods and restrictive diets (such as vegan or gluten-free diets) can also result in nutrient deficiencies. Additionally, increased nutritional demands during growth, pregnancy, illness, or ageing may not always be met through diet alone.

Certain medical conditions can impair nutrient absorption or increase nutrient losses. Gastrointestinal disorders, Crohn’s disease, chronic kidney disease, and long-term medication use (such as proton pump inhibitors or metformin) can reduce the absorption of key vitamins and minerals from the digestive system.

In such situations, supplements are often necessary to maintain adequate nutritional status. When used appropriately, they can help bridge nutritional gaps, support physiological functions, and improve overall well-being. Supplements help provide essential nutrients and can prevent anemia, osteoporosis, weak muscles and bones, digestive issues, nerve problems, heart diseases, and low immunity.

Dietary supplements can help support immune function, improve energy levels, and promote healthy ageing. They may also help manage chronic conditions, improve bone and joint health, support cardiovascular health, and enhance cognitive function.

For individuals with specific nutritional needs, supplements can significantly improve quality of life. For example, iron supplements can reduce fatigue in individuals with iron-deficiency anemia, while calcium and vitamin D can help maintain bone strength and reduce fracture risk.

Supplements can include:

Vitamins. Vitamins are essential micronutrients required for numerous metabolic processes.

Vitamin D supports bone health, immune function, and muscle strength. It is essential to absorb the calcium present in the body and, in turn, strengthen the bones. Vitamin D also plays a role in supporting hormonal health, as low vitamin D levels can lead to low mood and seasonal depression.

Vitamin B12 is crucial for nerve function, red blood cell formation, and DNA synthesis. It helps in preventing and managing nerve pain and neuropathy.

Vitamin C acts as an antioxidant and supports immune health and wound healing. It also improves skin and increases the absorption of iron.

Folate (Vitamin B9) is especially important during pregnancy for fetal neural development. It is essential to start folate three months before trying to conceive.

Minerals. Calcium supports bone and teeth health. It is especially important in postmenopausal women and individuals over 50 years of age.

Iron is essential for oxygen transport and for preventing anemia.

Magnesium supports muscle function, nerve transmission, and energy metabolism. It plays an important role in preventing muscle cramps, improving sleep, increasing immunity, providing stress relief, improving energy and mood, heart health and muscle and bone health. Magnesium is especially important in winter as it improves mood and energy and prevents Seasonal Affective disorder / seasonal depression, increases immunity, and prevents viral infections, and restores the disrupted circadian rhythm due to shorter daylight hours.

Zinc aids immune function and wound healing.

Omega-3. Commonly obtained from fish oil, omega-3 fatty acids support heart health, reduce inflammation, improve brain function, and may benefit joint health.

Probiotics contain beneficial bacteria that support gut health, improve digestion, enhance immune response, and may help manage conditions such as Irritable bowel syndrome (IBS).

Herbal and botanical supplements such as ashwagandha, turmeric, and ginseng can help manage stress, reduce inflammation, and support overall health when used appropriately.

Protein and amino acid supplements. Often used by athletes, older adults, or individuals with increased protein needs, these support muscle maintenance, recovery and overall strength.

Certain groups are more likely to benefit from supplements.

• Pregnant, breast-feeding, and postpartum women, who have increased needs for folic acid, iron, iodine, and calcium.

• Older adults, who may require vitamin D, calcium, and vitamin B12 due to reduced absorption and dietary intake.

• Vegetarians and vegans, who may need vitamin B12, iron, omega-3 fatty acids, and zinc.

• Individuals with chronic illnesses or malabsorption disorders.

• Individuals trying to conceive.

• People with restrictive diets or food allergies.

• Athletes, who may have higher requirements for protein, electrolytes, and certain micronutrients.

While supplements can be beneficial, they are not risk-free. Always consult your doctor before starting any supplements and take them as directed by your doctor. Excessive intake of certain vitamins and minerals can lead to toxicity.

Supplements may also interact with prescription medications and cause side effects. Herbal supplements like St. John’s wort can interfere with many medicines such as antidepressants and oral contraceptives.

In addition, supplements are not regulated like prescription medications. Thus, it is important to choose supplements from reputable manufacturers to ensure quality and purity, follow recommended dosages, and avoid unsafe combinations.

Supplements can play a valuable role in supporting health and preventing nutrient deficiencies. While not a substitute for a healthy, balanced diet, they can be used as an additional source for nutrients when nutritional needs cannot be met through food alone. Using supplements in the right manner (individualized, guided by healthcare professionals based on dietary intake, health conditions, and laboratory tests when required) can help achieve optimal health outcomes and improve overall health and quality of life.

• Please consult your family physician before following any of the suggested remedies/steps above.

Aaminah Najmus Sahar is a medical writer and reviewer with a Pharm.D. In her blog Medscetera, she posts about healthcare topics. She is passionate about helping people make informed health choices.