DO SUPPLEMENTS HELP ?
For good health, we must provide the body with the necessary nutrients to function correctly. Historical accounts of illnesses and symptoms caused by vitamin deficiencies date back to ancient times. Within science, we have seen a shift in focus from the previous emphasis on deficiency diseases, such as scurvy and other diseases caused by vitamin deficiencies, to more recent times, where the focus has been on the importance of vitamins in strengthening the immune system, promoting normal fetal development, and perhaps helping to prevent cancer.
Dietary supplements are nutrients in concentrated form that many people take, whether to improve health, fitness, and/or general well-being.
Dietary supplements definition
The regulations on dietary supplements define dietary supplements as “foodstuffs that a) are intended to supplement the diet, b) are concentrated sources of vitamins and minerals or other substances with a nutritional or physiological effect or in combination, and c) are marketed in pre-packaged and dosed form intended to be taken in small measured quantities, such as capsules, lozenges, tablets, pills, powder sachets, ampoules, dropper bottles and similar forms of liquids and powders”. Recently, we have seen an increased interest in vitamin sprays, also known as oral sprays and mouth sprays. This is a newer form of dietary supplement that has become increasingly popular and which we will discuss in more detail later in this article.
In this article, we take a closer look at different types of supplements, their benefits, what you should be aware of and how to choose the right products. However, it is essential to note that supplements should not replace a balanced diet.
What is the function of vitamins?
Vitamins are organic substances that are necessary for the metabolism of carbohydrates, fats, proteins and minerals. We divide vitamins into water-soluble vitamins (B vitamins and vitamin C) and fat-soluble vitamins (vitamins A, D, E and K). This division is mainly due to the properties of vitamins and their solubility in liquid, which determines a number of the properties of the vitamins.
Why are minerals necessary?
While vitamins are complex molecules consisting of several substances, minerals are each a specific element. If the intake of essential minerals is too low, we will experience biochemical or physiological changes. The minerals that occur in the largest quantities in the body are calcium, phosphorus, potassium, sulfur, sodium, chlorine and magnesium.
Do dietary supplements have any effect?
It is quite clear that the food we eat has changed dramatically over time. Almost all the food we eat is a product of agriculture and industry, where the content of minerals and trace elements in the food depends on the soil, fertilizer, and feed composition. This means, for example, that if the soil is low in selenium, the grain grown there will also be low in selenium. Industrial processing of food also often leads to reduced levels of minerals and trace elements.
In recent years, we have seen a large increase in people choosing to supplement their diet with dietary supplements. Dietary supplements can have a beneficial effect on the body if, for various reasons, you do not get enough important nutrients from your diet. Others use dietary supplements to support specific health goals, such as muscle growth, weight loss or joint health.
According to the Norwegian Directorate of Health's advice, we should all eat 500 g, but preferably 800 g, of fruit and vegetables every day to ensure sufficient amounts of certain nutrients. However, the latest survey shows that Norwegians eat 330 g of fruit and vegetables every day, which is far below the recommended amount.
Benefits of taking supplements
Dietary supplements are associated with several benefits, including:
1. Filling nutritional gaps
Many people have diets that lack essential nutrients. This can be due to various reasons. The Healthy Eating Council from the Directorate of Health recommends eating at least 500 grams, preferably 800 grams, of fruit, berries and vegetables every day. However, studies show that only 2% of the population consumes 800 grams or more daily, while around 14% consume at least 500 grams. Other reasons may be due to specific dietary restrictions (such as vegetarianism or gluten intolerance). Nutritional supplements help fill these gaps and ensure the intake of the vitamins and minerals we all need to maintain optimal health.
2. Supporting health goals
Dietary supplements can help achieve various health goals such as weight loss, building muscle or improving mental clarity. Vitamin D supplementation plays a vital role in muscle growth and function, especially in connection with training and recovery. Vitamin D supplements also help stabilize hormones and regulate insulin sensitivity, which can be beneficial for those who are overweight. Mineral supplements with magnesium and selenium can help support brain signal transmission, dampen stress responses, and protect against oxidative damage.
3. Improve performance and recovery
Many of us experience periods of feeling tired and fatigued. Essential vitamins and minerals that help reduce tiredness and fatigue include vitamin C and B vitamins, such as folate, niacin, pantothenic acid, riboflavin, B6, and B12, as well as iron and magnesium.
4. Support for the immune system
Vitamins and minerals are essential components of a well-functioning immune system, which helps protect us from diseases. Dietary supplements containing vitamin C, vitamin D, and zinc play a crucial role in supporting the immune system.
While supplements can offer several benefits, there are also some other essential factors to consider before incorporating supplements into your routine:
Do not overuse
It is essential not to exceed the recommended dose of a supplement. Be sure to store the supplement out of reach of children and give supplements to children only under adult supervision.
Choose quality
It is essential to select supplements that undergo third-party testing to ensure high quality. Many supplements are high in sugar and fillers. Choose quality and review the ingredient list carefully before selecting the type of supplement.
Avoid drug interactions
Some supplements can interfere with the absorption of prescription medications, leading to reduced effectiveness or unwanted side effects. Always consult a healthcare professional before starting a new supplement if you are taking medication.
Summary
As we have highlighted in this article, dietary supplements can play a crucial role in maintaining good health, but they should always be used judiciously and as part of a balanced lifestyle. Remember that nutritional supplements are not a substitute for a healthy diet but rather a tool to supplement it.
The dietary guidelines referred to in this article, which promote public health and prevent chronic diseases in Norway, are known as the Norwegian nutritional guidelines. These guidelines are intended for healthy adults to help prevent chronic diseases. These systematic dietary guidelines are based on several comprehensive reviews of knowledge, drawing on a substantial body of nutritional epidemiological scientific articles.
