Dietary supplements are over-the-counter products that contain vitamins, minerals, herbs, or other substances. They are intended to supplement the diet. They are available in various forms, such as tablets, capsules, powders, liquids, and bars.
What types of dietary supplements are there?
There is a wide variety of dietary supplements that contain different nutrients or active ingredients.
The most common types include:
Vitamins and minerals:
These are important for many bodily functions, such as energy production, the immune system, and bone and dental health.
Herbs and plant extracts:
They have been used in traditional medicine for centuries. They are said to offer a variety of health benefits, such as:
- Stress relief
- Improved digestion, and
- Strengthening the immune system
Omega-3 fatty acids:
They are important for heart and brain health. They are found in fatty fish such as salmon and mackerel. Many people also take them as dietary supplements.
Probiotics:
These are live bacteria found in the gut that support gut health.
Exogenous ketones:
These are a type of ketone body that the body uses as an energy source. People following a ketogenic diet often use them.
When Are Dietary Supplements Useful?
In some cases, dietary supplements can be helpful for correcting a nutrient deficiency or supporting health.
This may be the case, for example, for:
People who follow a vegan or vegetarian diet:
These individuals may be at increased risk of vitamin B12, iron, or zinc deficiency.
Pregnant and breastfeeding women:
These women have increased needs for certain nutrients, such as folic acid, iron, and calcium.
Older adults:
Nutrient absorption may decrease with age, so dietary supplements can help meet their needs.
People with certain medical conditions:
People with certain medical conditions, such as Crohn’s disease or celiac disease, have difficulty absorbing certain nutrients from food. In these cases, dietary supplements can help meet nutritional needs.
People on a ketogenic diet:
Exogenous ketones are a relatively new type of dietary supplement. People following a ketogenic diet often use them.
The ketogenic diet is a very low-carbohydrate, high-fat diet. When the body can no longer use carbohydrates as an energy source, it begins to produce ketones from fat instead. The brain and other tissues use ketones as an energy source.
Exogenous ketones can speed up the onset of ketosis and reduce the side effects associated with the keto diet. They can also improve mental performance and athletic performance.
However, it’s important to note that research on exogenous ketones is still in its early stages. Further studies are needed to determine the long-term effects and safety of these supplements.
In general, you should not use supplements as a substitute for a healthy diet.
The best way to ensure you’re getting all the nutrients your body needs is to eat a balanced diet that includes:
- Plenty of fruit
- vegetables
- whole grains, and
- Lean protein
You should always consult your doctor before taking dietary supplements. This is especially important if you are pregnant, breastfeeding, or taking other medications.