The Truth About Supplements: Supplements You Should and Shouldn't Take

If you're among the millions of Americans who take vitamins and supplements on a daily basis, you're not alone if they're overflowing from your medicine cabinet or filling your bathroom countertop.

After taking a supplement that claims to boost your health, you may be attempting to treat a vitamin deficiency, reduce your chance of developing certain diseases, or simply feel more proactive about your well-being.

There are seemingly endless multivitamins available on the market, all of which make some sort of promise to enhance your health. Please understand that some supplements might be beneficial, particularly for elements that are difficult to obtain through food (e.g., iron or vitamin D if you are vegetarian or vegan). However, a few of them are not worth the money or the publicity. Here, I'll list the five supplements you should avoid and the ones you should definitely have in your regular diet.

What Vitamins Should I Take?

Iron

One mineral that aids in the formation of hemoglobin is iron. This protein transports oxygen throughout your body from your lungs. Women between the ages of 19 and 50 require 18 mg of iron per day, whereas males require roughly 8 mg. Individuals between the ages of 19 and 30 who are nursing or pregnant require 27 mg of iron per day.

Folic Acid

If you are a woman wanting to become pregnant, you need absolutely make sure you are getting enough of this vitamin. A baby's brain and spine can be protected against birth abnormalities by getting adequate folic acid. In addition to whatever you receive from your food, the CDC advises taking 400 micrograms (mcg) daily in the form of a supplement.

Calcium

To keep your bones and teeth strong, your body stores over 99 percent of its calcium in them. Calcium facilitates the contraction of muscles and blood as well as the transmission of impulses via the nervous system. Adults between the ages of 19 and 50 require 1,000 mg of calcium every day. Women over 51 require 1,200 mg.

Omega-3

According to the University of Texas Southwestern Medical Center, omega-3 fatty acids, that incredibly beneficial substance in fish, might not be as effective at preventing heart attacks as previously believed. It may reduce triglyceride levels and is among the most widely used health supplements available. Try the Bioglan Super Fish Oil Omega-3 if you want to add fish oil supplements to your diet.

Vitamin B12

Vitamin B12 assists your neurological system and aids in the formation of red blood cells. Adults should take 2.4 µg of vitamin B12 every day, according to experts. The daily need for vitamin B12 in pregnant women is 2.6 µg. Breastfeeding women require 2.8 µg.

The Supplements You Must Avoid

• Due to the frustration that comes with not reaching weight-loss objectives, a number of "quick fix" solutions, powders, and pills have emerged that promise immediate results. The truth is, however, that they are typically ineffective. Even if you were to lose weight, it would only last as long as you took the pill. Additionally, weight-loss supplements did not result in significant or any weight reduction. Moreover, they are usually expensive, so you may spend a lot of money, possibly consume something dangerous, and not even experience any effects—hard pass.
• Before attempting a new supplement, be sure to speak with your healthcare provider if you are currently using any medications.
• Easy to use, high-dose caffeine pills often provide two to three times the caffeine content of an 8-ounce cup of coffee. In addition to short-term jitters, anxiety, and shakiness, chronic caffeine abuse can harm your mental well-being, exacerbate some medical diseases like diabetes and heart disease, and interfere with your ability to sleep.
• There is a "tolerable upper limit" (UL) for a number of vitamins and minerals.  This is the highest amount that may be consumed each day without having a negative impact. Particularly for fat-soluble vitamins (like A, D, E, and K) or heavy metals (like iron, copper, and zinc), beyond these thresholds might result in an excessive concentration of the nutrient in our systems and have negative health effects.

Final Thought

Real food should never be substituted with supplements. Do not underestimate the benefits of a nutrient-dense salad over a manufactured medication. Minerals and vitamins are vital for the proper growth and operation of your body.

While eating a nutritious diet provides most individuals with all the nutrients they need, some people require a little more help. Supplements can help you maintain your health by giving your body the support it needs.