Chances are at some point in your life you’ve heard someone tell you “Take your vitamins!” But what do you really know about vitamins? Why should you take your vitamins?
You may know the basics—vitamins and supplements can help you get the essentials your body needs and may help your diet. But what about everything else and the science behind supplements?
Keep reading for your guide to supplements and know what to look for in quality supplements.
Supplements are just that—a product intended to supplement the diet. They contain “dietary ingredients” that can help fill the gaps in your diet or put in place a consistent intake of certain nutrients. But what are dietary ingredients?
Dietary ingredients include:
Supplements can be found in various forms, including powders, capsules, pills, tablets, soft gels, gummies, and liquids.[1]
The FDA defines dietary supplements as something intended to add or supplement the diet and are different from conventional food.[8] Supplements come in many different forms, such as capsules, soft gels, tablets, powders, and more.
To get more specific, there are two types of vitamins:
Water-Soluble Vitamins
These supplements are exactly what you think—vitamins that dissolve in water. In total, there are nine water-soluble vitamins: Vitamin C and eight B Vitamins which include vitamins B1, B2, B3, B5, B6, B7, B9, and B12.
Fat-Soluble Vitamins
Fat-soluble vitamins, on the other hand, rely on fat for absorption. These vitamins include vitamins A, D, E, and K.
To make sure you’re getting all the vitamins and minerals you need, eating a healthy diet is the best way to go. Different foods can contain varying amounts and can contain combinations of nutrients you need.
Additionally, food can contain other essentials, like healthy fats, protein, fibre, antioxidants, and phytochemicals. All of these are needed for optimal health and wellness.[9,10,11,12,13]
Supplements, on the other hand, are meant to supplement rather than replace.[14] And there are individuals who could benefit from supplements more than others.
While you can get the majority of nutrients from a healthy diet, some people fall a little short if they have a poor diet. This is especially true if you follow a restricted diet, exclude entire food groups, or have certain health goals.
However, there are a few categories of people who may benefit from adding supplements to their regimen[2]:
If you’re unsure if you could benefit from supplements, talk with your doctor before starting.
Yes—supplements can be effective and can help get sufficient amounts of the essential nutrients your body needs. However, you should never replace foods that are important to a healthy diet.
Some of the more popular supplements that help improve overall health and can help some health conditions include[3]:
While there are plenty of supplements that are considered safe or have low chances of side effects, there are still many that contain active ingredients that can affect your body.
Supplements with high doses, or if you take many different supplements at a time, you are more likely to experience some side effects. It is important to be aware of the number of certain supplements you are taking.
Taking more than you need can increase your risk of side effects. For example, too much iron can cause nausea, and vomiting, and can damage organs. Therefore, it is important to check the labels—What are the active ingredients? What nutrients are included? What’s the serving size? What’s the amount of nutrients in each serving?[2,3]
Another worry when it comes to doses is that many foods, like breakfast cereals and beverages, are now including vitamins and minerals in their formulas. So if you’re eating those foods or drinking those drinks while also taking supplements, you are probably getting more than you realize.
Additionally, some supplements can cause interactions with some medications and it is important to be cautious taking supplements if you’re pregnant, nursing, or trying to get pregnant.[3]
Safety and risks are huge reasons to discuss these things with your doctor before implementing any supplements into your routine.
This answer can involve many different factors. For a complete overview, check out our blog discussing all the ins and outs of taking supplements.
Generally speaking, it is suggested to take your supplements during your morning routine rather than at night because your digestive system slows down at night. This results in insufficient absorption and certain vitamins, like multivitamins and B vitamins, stimulate the brain too much making it difficult to relax sometimes.[4,5,6]
However, it truly depends on what works best for you and when you’ll remember to take them. Consistency is key.
It is also recommended, in many cases, to take your supplements with a meal and also a glass of water. This is to help disperse the ingredients, improve absorption, and decrease the chance of stomach upset.[7]
Suggested: What’s the Best Time to Take Your Supplements
Finding quality supplements that actually work can be overwhelming. But we’re here to help guide you. Look for the following factors when choosing your supplements:
And you don’t need to look much further than here. At HeyNutrition, we know that high-quality ingredients make all the difference. We pride ourselves on producing premium supplements made from superior ingredients to help you become the healthiest and happiest version of yourself.
All of our products are made with ingredients that have been studied and clinically proven to provide you with real health benefits, and nothing that you don’t need. Our products are free of artificial additives and other nasties, and they are delivered in optimal doses to ensure maximum potency and real results, so you can get back to feeling your absolute best.
Ready to check out our line of premium products for yourself and get started on your journey to a happier, healthier you? Click here to get started!
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