Dietary supplements have both benefits and risks. THE food supplements are products designed to increase your daily intake of nutrients, including vitamins and minerals. Many of them are safe and provide important health benefits, but some pose health risks.
Dietary supplements can add missing nutrients to your diet or increase those you get in whole foods. You may take them for a variety of reasons, such as to achieve a health or fitness goal, to deal with an aversion to a nutrient-dense food, or simply to make sure you’re getting adequate overall nutrition. Dietary supplements can include products that add protein, vitamins and minerals, or calories to your diet, and all of these products have advantages and disadvantages.
Protein supplements
Protein is a macronutrient that you need to consume every day to support growth, tissue maintenance, and immune health. Protein supplements, available in powder, shake or bar form, provide high-quality protein to your diet and can boost your protein intake on days when you don’t eat enough whole food protein. They may also provide specific benefits to promote fitness. For example, whey supplements are rich in branched-chain amino acids, which can speed up muscle recovery after an intense workout. On the other hand, protein supplements can add an unnecessary expense to your budget because whole foods can provide you with all the protein you need. Additionally, if protein consumption exceeds your body’s capabilities, it is not harmful if you are healthy. If it adds extra calories to your diet, you risk gaining unwanted weight.
Vitamin and mineral supplements
Vitamins and minerals support a wide variety of functions in your body, and the amounts you need vary depending on your age and health. Supplements can help maintain a optimal health if your dietary intake is low, whether it’s because you’re on a reduced-calorie diet or because you don’t like eating certain foods containing a specific nutrient. However, excessive consumption of certain vitamins or minerals can harm your well-being. Fat-soluble vitamins can build up in your fatty tissue if you regularly take in more than you need; for example, excess vitamin A over time can lead to liver abnormalities and birth defects. Overconsumption of minerals can also lead to toxicity. Excess iron, magnesium, selenium or zinc can cause digestive problems, excess calcium can lead to kidney stones, and high manganese consumption can lead to neurotoxicity.
Calorie supplements
High-calorie supplements are beneficial for certain health conditions. Cancer, for example, can lead to nutritional deficiencies due to changes in the way your body metabolizes food and possible loss of appetite. AIDS and anorexia can also cause body wasting. Supplements that provide a combination of protein, carbohydrates, and healthy fats can provide both nutrients and calories to help combat weight loss during recovery. Picky eaters, children who are growing quickly, or extreme athletes may also benefit from high-calorie dietary supplements. However, in the absence of any of these conditions, consuming this type of dietary supplement may simply add extraneous calories to your diet, leading to accumulation of excess body fat.
Unless there are special circumstances, whole foods are the best choice for getting the nutrients you need daily. Occasional dietary supplements are unlikely to be harmful, but even the best of them can lack the fiber, phytochemicals, and other health-protecting nutrients naturally available in a complete, varied, and balanced diet.