Breakdown of vitamins, probiotics, and other dietary supplements

By The Health Corner, IndoUs Tribune

Choosing from the vast array of dietary supplements available today can be overwhelming. There are different types of supplements, including vitamins, minerals, herbs, and probiotics, each tailored for specific age ranges and genders. However, taking supplements without proper guidance can upset the balance of good and bad bacteria in your gut, potentially leaving you feeling unwell. So, where should you begin?

Get What You Need Naturally
“Focus on food,” advises Blaine Harbourne, ND, a naturopathic medicine clinician with Endeavor Health. “Getting the vitamins and nutrients your body needs should primarily come from the foods you eat; supplements should be just that — supplemental.” A healthy, balanced diet can often eliminate the need for additional supplements.

While a multivitamin can provide the basic, essential vitamins and minerals, the food you consume does a better job of delivering these nutrients for most healthy adults. Before starting any supplement, talk to your doctor after analyzing your daily diet. Dietitians can also help you restructure your diet to ensure you’re getting the necessary vitamins and minerals from your food.

Know What’s Right for You
Supplements aren’t intended to treat or cure diseases. However, there are times when a vitamin or other supplement can be beneficial. Supplements can fill nutritional gaps where your diet may be lacking. In some cases, a probiotic may be needed to improve gut health, such as when excessive bacteria growth leads to irritable bowel syndrome (IBS).

Your primary care doctor is the best place to start. Through an annual exam and bloodwork, your doctor can determine if a dietary supplement would be helpful for you.

“There are many variables that can affect how supplements work in your body, such as your gender, age, whether you’re preparing for surgery, the medication you’re taking, whether you’re pregnant or breastfeeding, and what you eat,” Harbourne says. “Don’t start taking something without asking your primary care physician whether it would be harmful or beneficial in your unique situation.”

Supplement Recommendations for Specific Groups
4Women: Women mainly need supplements during pregnancy.
4Iron: Sometimes needed during pregnancy to support increased blood volume and fetal development.
4Folic Acid: 400 micrograms daily, whether from supplements or fortified food, is crucial for all women of childbearing age to prevent neural tube defects in the developing fetus. It should be taken before and during pregnancy.
4Men: Generally, men under age 50 don’t need dietary supplements if they maintain a healthy diet. Men should focus on ensuring their diets provide all necessary vitamins and minerals.
4Kids: The American Academy of Pediatrics recommends breastfed infants receive a vitamin D supplement, as breast milk may not provide sufficient amounts. Beyond infancy, most children don’t need supplements if they consume a well-rounded diet. However, supplements may be necessary for children with erratic diets or medical conditions that affect nutrient absorption. Consult your pediatrician if you’re considering supplements for your child.
4Adults Over 50: Individuals aged 50 to 70 may need specific supplements due to changes in nutrient absorption and health needs.
4Vitamin D: Important for calcium and phosphorus absorption, and may be less efficiently produced as we age.
4Vitamin B6: Supports immune function and metabolism.
4Vitamin B12: Maintains healthy blood and nerve cells.
4Folate: Prevents anemia.
4Calcium: Essential for bone health, especially in those at risk for osteoporosis. It’s important not to exceed 2,000 mg of calcium per day.

Probiotics for Gut Health
Probiotics are live microorganisms that promote a healthy balance of gut bacteria. While everyone needs probiotics, not everyone requires a supplement. Even when taking antibiotics, most people can maintain gut health without a probiotic supplement. Here’s how you can support your gut bacteria:
4Eat Fermented Foods: Foods like pickles, sauerkraut, some types of yogurt, and miso contain good bacteria.
4Use Antibiotics Sparingly: Overuse of antibiotics can reduce the number of good bacteria in your body.
4Focus on Fiber: Fiber is crucial for gut health as it fuels gut cells and promotes diverse bacteria.
4Include Prebiotics in Your Diet: Prebiotics, found in fruits, vegetables, and whole grains, feed the good bacteria in your gut.
4Consider Probiotic Supplements: Sometimes, a probiotic supplement can help balance gut bacteria, especially for conditions like IBS or Crohn’s disease. Consult your doctor to determine if probiotics are right for you.

Final Thoughts
If you’re experiencing symptoms of a nutrient deficiency or gut imbalance, consult your healthcare provider. They can help you determine whether dietary supplements are necessary and beneficial for your specific needs. By focusing on a healthy diet and making informed choices about supplements, you can support your overall health and well-being.
For more information and tips on managing diabetes, consult your healthcare provider and stay tuned to Health Corner, IndoUs Tribune.