Having our nutrients from a pill may sound easy and fun, but supplements do not always fulfill the promise of improved health. Some can also be harmful, especially when taken in higher than recommended doses.

The majority of people have used dietary supplements at some point in their lives. Few people have taken them to complement or improve the benefits of their food consumption, and others take them to supplement or increase the benefits of their food intake, and many others take them because their doctor suggests it.

Consulting with the medical before choosing whether you need to take any specific supplement or not. Healthcare providers will assist you and help maintain a balanced diet, rather than taking whatever you want.

 So, what exactly are dietary supplements? Is it safe, and do they benefit as claimed?

What is a Supplements Nutrition

  • Dietary supplements
  • food or Health supplements
  • Nutritional supplements

Dietary supplements are substances that are used to complement your diet or to help reduce different health risks, such as osteoporosis or inflammation of a joint. Dietary supplements are available in different kinds of forms,(tablet, capsule, gummy, powder, extract, energy bar, or liquid form).

The beginning of supplements

Daily supplements started appearing back in the mid-twentieth century. After extracting and isolating all types of minerals and vitamins that our body needs to survive, doctors started searching for ways to treat health problems with single vitamin supplements. Over time, scientists have discovered a total of 13 vitamins considered essential for personal wellbeing. These tablets were the forerunners of what we now call multivitamins. Following the discovery of the value of vitamins for biological functions and physical wellbeing, the general population started to recognize their fundamental importance of health.

 In the 1970s and 1990s supplements, and growing globalization of agriculture slowly increased, as well as the increase of commercial grocery stores selling packaged meals, resulting in a drastic shift in people’s diets, leading to a shortage of nutrients. To fill the need, a growing number of people began to depend on dietary supplements. To this point, the pharmaceutical industry started to capitalize on vitamin knowledge for advertising and marketing purposes.

In 1994, Dietary Supplement passed into Health and Education Act law, where it officially defines dietary supplements as a product other than drug or tobacco. After entering the Dietary Supplement Health and Education Act of 1994, which is still claimed to protect customers from supplement manufacturers’ dietary. This Act states that consumers have the right to know all nutritional information found in every food supplement before purchasing it, which is why labels today are so detailed and precise.


Some supplements may help ensure that you get enough of the essential substances that your body missed to help it function properly, while others can help reduce the risk of disease (as they claimed). However, supplements can not be used to substitute whole meals, which are fundamental for a healthy diet and lifestyle

  • Maintain their general health.
  • Support mental and sports-related performance.
  • Provide immune system support.

Supplements have been encouraging people to purchase them because of their amazing benefits. Vitamin D has been praised as potential protection against a long list of illnesses, including cancer, diabetes, anxiety, and even the common cold, according to many reports. Omega-3 fatty acids have been promoted for their ability to prevent strokes and other cardiac diseases. Antioxidants such as vitamins C and E, as well as beta carotene, were believed to be potential treatments for cardiovascular disease, cancer, and even Alzheimer’s. 

6 Reasons people want to take supplementary diet 

1) Intensive body movement increase nutrient needs

Athletes need a huge amount of energy and nutrition to keep them fit. When you exercise, the body expends the energies and nutrients that have been stored. Following an intensive exercise, it is important to refill these vital nutrients to fuel the energy reserves, and encourage healing. That is why athletes’ diets are rich in carbohydrates and protein.Taking whey protein is one of the supplements that is a fast and simple way to get the calories you need without having to eat a huge bowl of food.

2) Adding missing nutrition 

Majority of people struggle to follow food recommendations due to restricting their own dieting, lack of appetite, or changing nutritional needs. Supplementation is meant to fill the diet that your body needs, allowing them to achieve the correct balance of nutrients from food and supplementation. This would increase the nutritional value of your food and ensure you are getting the correct balance of nutrients for your dietary requirements.

3) Aging, nutrient absorption decreases. 

Malabsorption becomes a challenge as you age and your body no longer has the same capacity to decompose and digest nutrients as it once did. The generation of digestive enzymes, which break down and absorb nutrients from food, normally declines as you grow older. You might still be taking more medicine than you have in the past. The majority of current medications are likely to reduce the important nutrients. Supplements will help in rebalancing the nutrien.

4) Unhealthy Eating Habits 

Weak digestion is caused by erratic dietary habits, the consumption of packaged fast food, and anxiety, making it impossible for our bodies to absorb all of the nutrients they need from food.  While supplements cannot replace a poor diet, they will help avoid harm that poor eating habits might cause.

5) Unhealthy Eating Habits 

Weak digestion is caused by erratic dietary habits, the consumption of packaged fast food, and anxiety, making it impossible for our bodies to absorb all of the nutrients they need from food.  While supplements cannot replace a poor diet, they will help avoid harm that poor eating habits might cause.

6) Depletion of Soil 

Fertilizers used in modern cultivation deplete the soil and get nutrients from pants. Fertile soil is an important agricultural component for mineral absorption. The plant cannot produce essential vitamins if this is not present.

Negative effects

Several negative incidents happened and forced the government to expand its regulatory position in the production, sale, and use of dietary supplements. Thousands of people have been hospitalized and hundreds of deaths were reported in a handful of the worst accidents, as well as thousands of complaints about adverse reactions to dietary supplements.

The FDA( Food and Drug Administration) investigated these incidents and found out that several dietary supplements did not reach any agency’s standards for safety and effectiveness.

False food supplements:

  • products do not contain the active ingredients specified on their packaging
  •  contain toxic amounts of hazardous compounds. 
  •  gain statements that are inflated or unsubstantiated 
  • simple scam
  • Falsely labeled
  • Supplement marketplace is not as safe as people thought

Some supplements that have been found to have health benefits in observational trials have turned out to be not only unreliable but also dangerous when subjected to more comprehensive testing. Vitamin E, which was and still is in many supplements was believed to protect the heart at first, was later found to increase the risk of bleeding strokes. Folic acid and other B vitamins were once thought to reduce heart failure and strokes until later tests not only failed to support the advantage but also sparked fears that large doses of these supplements could increase the risk of cancer. 

Simply because it was labeled as “natural” does not imply that it is safe or helpful to your health. It could have adverse implications. It can make your prescription recommended by your doctor became either weaker or overly stronger. 

These incidents had a significant impact on the lives of many people, prompting governments from many countries to step up their enforcement and regulation positions in the dietary supplement industry.

How to get your nutrients without supplements 

To remain healthy, we need enough quantities of substances each day, be physically active, and include calcium and vitamin D to support our bones, folic acid to grow and sustain fresh cells, and vitamin A to maintain a healthy immune system and sight. However, the source of these nutrients is crucial. “It’s generally easier to try to get these vitamins, minerals, and nutrients from our daily diet rather than processed non-natural supplements. Fresh fruits, vegetables, meat, fish, and other organic foods contain ingredients and other compounds that cannot be contained and found in pills. A supplement will never be comparable to the real fresh nutrition from nature. Taking certain vitamins and minerals in higher than recommended doses can also impair nutrient uptake or cause side effects.

Getting nutrition from fresh food

The easiest and safest way to get the required nutrition that your body needs is to consume enough and different varieties of food rich in nutrients. However, some people may not receive enough minerals or vitamins from their regular diet, so that’s when doctors will step up and recommend a supplement that will help target the problem. 

Food sources that contain nutrients

Nutrient; Food sources

  • Calcium – Milk, yogurt, sardines, tofu, fortified orange juice
  • Folic acid – Fortified cereal, spinach, lentils, beef liver
  • ron – Oysters, chicken liver, turkey
  • Omega-3 fatty acids- Salmon, sardines, flaxseed, walnuts, soybeans
  • Vitamin A – Sweet potato, spinach, carrots, cantaloupe, tomatoes
  • Vitamin B6 – Chickpeas, salmon, chicken breast
  • Vitamin B12 – Clams, beef liver, trout, fortified breakfast cereals
  • Vitamin D – Salmon, tuna, yogurt, fortified milk
  • itamin E – Wheat germ oil, almonds, sunflower seeds, peanut butter

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