Supplements can be utilized to fulfill the recommended daily intake of essential vitamins and minerals necessary for maintaining a healthy body. While obtaining these nutrients from a well-balanced diet is optimal, supplements can provide an additional boost to support bodily functions.
Registered dietitian Kate Patton, MEd, RD, CCSD, LD, explains, "Vitamins perform crucial roles within our bodies, enabling the breakdown of macronutrients such as carbohydrates, fat, and protein to facilitate proper bodily function."
We provide a breakdown of the recommended daily intake of vitamins and minerals, as well as the benefits they offer.
According to estimates, approximately half of American adults consume some type of vitamin and supplements.
Patton explains, "Individuals may choose to take supplements if they are aware of lacking certain food groups. Others may opt for supplements due to the antioxidant benefits or their inadequate intake of fruits and vegetables. Some individuals may have a genuine deficiency."
Since everyone's vitamin requirements vary, it is advisable to consult with your doctor or registered dietitian prior to initiating supplement intake. They can assist you in determining which products are suitable for you or if you even need supplements at all. It is also important to inform your doctor and pharmacist about any medications you are currently taking, as they can advise if any supplements may interact negatively and cause health issues.
The average daily intake required to prevent deficiencies and maintain good health is known as the recommended daily allowance (RDA) for vitamins and minerals. It's worth noting that men and women generally have distinct recommendations for various vitamins and minerals.
Measuring the RDA can be done in different ways. Vitamins and minerals that necessitate higher quantities are measured in milligrams, while those required in smaller amounts are measured in micrograms. It's important to remember that there are 1,000 micrograms in one milligram. Additionally, each vitamin and mineral has its own specific RDA.
Supplements are not regulated by the U.S. Food & Drug Administration (FDA) or USDA. So how do you know you’re getting safe supplements?
Patton suggests the following steps to take before making a purchase:
Consult your doctor: It is important to talk to your doctor before adding any supplements to your routine. This ensures that you actually need them and that they won't have any negative interactions with your current medications.
Look for third-party testing: Some companies go the extra mile by sending their products to an independent outside company for testing. This helps verify that the ingredients listed on the supplement are accurate.
Look for the USP seal: The United States Pharmacopeia (USP) is a nonprofit organization that aims to provide safe and high-quality products. Checking for their seal on a supplement can give you added confidence in its quality.
Consider ingredients: Stick to the basics when it comes to vitamins. Supplements with unnecessary added ingredients or excessive claims are not necessary and can even lead to unwanted side effects.
So, while supplements can be beneficial, it is crucial to prioritize a healthy diet and be mindful of what you eat. As Patton advises, supplements should not be used as a replacement for healthy eating.