We see a bevy of health supplements dotting the shelves at our local supermarket
and even at medical stores. These include vitamins, minerals, probiotics, herbs, fish
oil and much more. They are available in a variety of forms such as tablets, capsules,
gummies, powders, drinks and energy bars. No wonder, people have starting buying
them a lot as over-the-counter medication. However, before consuming them, we
need to know their actual benefits for promoting good health. Also, will consuming
them lead to any health hazards?

Nothing to beat a wholesome diet
Almost all dieticians and nutritionists agree that such supplements cannot substitute
the richness and health benefits of a nutritious diet that is complete with a good-
quality lifestyle involving optimal exercise and rest. They are, after all,
“supplements”, as the name suggests! For instance, food provides many bioactive
compounds and dietary fibers which cannot be replicated by these supplements.
While some of them often disallow the full absorption of vitamins, there are others
wherein the fat-soluble nutrients will not be absorbed if consumed on an empty
stomach.
Let’s take cognizance of the 2020-2025 Dietary Guidelines for Americans that
“recognizes that for some people, dietary supplements are useful when it is not
possible otherwise to meet the needs for one or more nutrients, for example, during
specific life stages such as pregnancy”. It also states that “foods provide an array of
nutrients that benefit health, so nutritional needs should be met primarily through
food”.
However, our bodies require certain amounts of nutrients at different times of our
lives. For instance, the ability to absorb and process some vital nutrients decreases as
we grow older. This increased need of critical vitamins and minerals such as Vitamin
D, Vitamin D12 and Calcium can be met through supplements only after they have
been endorsed by our healthcare provider.
So, while these supplements can definitely augment the nutritional needs of our body
in case they are required, what is the mantra to remaining hale and hearty?

• A balanced diet is a must: Avoid excess calories, sugar, saturated fat and
  sodium. A wholesome diet must include a wide range of fresh fruits and
  veggies, whole grains, lean protein such as plant proteins, fish, chicken, eggs,
  low-fat dairy products, nuts and legumes.
• For non-vegetarians, consuming fish is essential: Consuming a variety of fish,
  especially those that are rich in Omega-3, has been associated with decreasedrisk of heart disease. Examples of such fish that are readily available nowadays include salmon, hilsa, sardines, mackerel, oysters and tuna.
• Maintain a healthy and active lifestyle: Exercise regularly, eat nourishing food
  (while avoiding junk food) and grab at least 7-8 hours of sleep every night. In
  today’s times, stress management has also become a vital aspect of our lives
  when it comes to our holistic well-being.

Cheers to good living!