DIET SUPPLEMENTS: THE ULTIMATE GUIDE.

Why Just About Everyone Needs Diet Supplements.

As important as it is to eat a balanced diet, sometimes we just don’t have the wherewithal to get it. Still, proper nutrition is essential for health, fitness, and longevity of life. That’s where diet supplements come in.

The goal of this article is to provide you with evidence-based recommendations on the best dietary supplements. At the same time,  we look at a variety of factors that pertain to certain individuals and the US population as a whole.

What Are Diet Supplements?

“Dietary supplement” is a term relating to a myriad category of consumable products that aim to supplement your diet and support good health. Dietary supplements, which are also known as nutritional supplements, are not supposed to be replacements for a balanced diet food.

Moreover, they are not medicines, and manufacturers of dietary supplements are unable to claim their products cure, treat, or prevent diseases. They are, however, allowed to assert that their supplements support health and contribute to general well-being. 

Dietary supplements have existed for hundreds, if not thousands, of years. Throughout history, cultures have used herbal and mineral compounds to treat physical conditions and improve overall health. 

Nowadays, virtually every dietary component of your body is sold as a supplement. Supplements provide nutrients, individually or in combination, that have been extracted from food sources or that are synthetic. Ultimately, they help consumers reach recommended daily nutrient consumption levels.

Diet Supplements can also be used to increase the quantity of consumption based on a specific purpose (i.e. protein supplements for hypertrophy).

Types of Diet Supplements

Types of Dietary Supplements:

• Vitamins

• Minerals

• Enzymes

• Amino acids

• Essential Fatty Acids

• Proteins

• Probiotics

• Prebiotics 

• Herbs and Botanicals
  

The above is not an exhaustive list. Rather, it simply includes the most common types of diet supplements that people take.

Categories of Diet Supplements

Supplements are also categorized into groups based on their intended uses. This includes, but is not limited to gut, bone, skin, immune, and brain health, as well as the ever-popular sports nutrition and weight management categories.

There are far too many categories to list, but essentially every aspect of your diet, body, and health can be addressed through supplements. Moreover, the main supplement categories have sub-categories and a plethora of products to choose from.

Forms of Diet Supplements

The diverse range of dietary supplements come in a variety of forms. Supplements can be delivered in the form of powders, bars, gummies, liquids, capsules, tablets, and more.

No matter what form of supplement you take, the purposes are to fix deficiencies, keep you healthy, or support your health and fitness goals. The form of supplement that is right for you is generally based preference, as bioavailability is based on the nutrient rather than the form of the supplement.

What is Bioavailability?

Bioavailability refers to the degree to which nutrients are absorbed within the body. Just because a supplement has a specific dose of a nutrient doesn’t mean your body will receive the entire dose. Bioavailability differs between supplements and people.

Age, digestive system integrity, gender, overall health, whether your stomach is empty or full, and even the time a day can affect bioavailability. Because of this, you need to see what works for you.

If you get on a supplement regimen, you would ideally want to do blood tests every few months to see how it is working for you. You can also monitor how you feel for a general idea of the dietary supplements are affecting your health. 

What Do Diet Supplements Do?

Diet supplements are taken for a variety of reasons. But they’re most commonly used to supplement diets lacking essential nutrients. Additionally, they are useful for people who are unable to absorb all the nutrients they need from food.

Other common use of supplements include disease prevention, weight loss, and sports & fitness nutrition.

Let’s take a little closer look at the main reasons people take supplements. 

Diets That Lack Essential Nutrients

There are various reasons why someone may be lacking essential nutrients. Diseases, medications, and poor diets are the most common. Another reason some people require specific nutrients is that they are on specialized diets like ketogenic diets, vegan diets, and low carb diets. 

Disease Prevention

Normally, supplement makers can’t claim that their supplements help prevent diseases. However, there is some evidence that certain dietary supplements can lower the risk of developing heart disease, diabetes, and other health conditions. This is because nutritional deficiencies can be managed through supplementation.

Sports & Fitness

For decades, people have been using supplements to enhance their fitness. While there are still many unsubstantiated facts in the realm of fitness regarding supplements. However, there are a few proven supplements that people can take to boost their fitness and sports performance. 

For example, protein is great for those who want to build muscle. Most people can’t get enough protein from food to support muscle growth. This is where protein supplements prove to be effective.

On the whole, there are a few supplements that are ubiquitously recommended for athletes and bodybuilders. These include protein, beta-alanine, and creatine.

This is because it can be hard to get enough of these nutrients through healthy eating alone, especially when you are constantly putting yourself through rigorous training.

Weight Loss

This is easily the most speculative category of supplements and also the one to be the leeriest of, as health experts the world over agree that weight loss pills are ineffective for weight loss. Generally, weight loss supplements are chock full of caffeine and other stimulants and they can be dangerous for a certain percentage of the population.

And while caffeine is said to be beneficial for weight loss, there is no solid evidence that caffeine consumption leads to noticeable weight loss. Simply think of caffeine as a tool to help you lose weight, and don’t drink too much of it. Up to 400 milligrams (mg) of caffeine per day is shown to be safe for most healthy adults. 

Nevertheless, if you want to lose weight, and in the safest manner, the best thing you can do is eat a healthy diet at a slight daily calorie deficit and get around 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week. 

Digestion of Diet Supplements.

By taking a dietary supplement, your body will absorb the nutrients just as it would absorb nutrients from foods. Much of our nutrients are absorbed in the small intestine (although some are metabolized in the liver). From here, your circulatory passes them throughout your body to store or use.

Any dietary supplement that you swallow will work this way. However, some supplements use sublingual absorption (under the tongue). Sublingual supplements are rapidly absorbed via the blood vessels under the torque rather than the digestive tract.

The Effectiveness of Diet Supplements.

Science isn’t exactly clear on whether supplements actually work as claimed by the manufacturers. However, there are certain supplements with studies that show the benefits are appreciable.

For those who are lacking essential nutrients, diet supplements can surely help your body absorb the nutrients it needs. Health experts agree that Vitamin D3, Vitamin C, Calcium, Fish Oil, Probiotics, Magnesium, and Zinc, among some other supplements, are safe when taken at the proper daily doses.

So, as long as you are not exceeding RDA (recommended daily allowance), which includes the food you eat, the most well-known supplements can only be beneficial.

Benefits of Diet Supplements.

Ideally, you should be able to get all the nutrients your body needs from healthy eating. However, this is not always the case. If your diet is lacking nutrients or you have a certain health condition (such as cancer, diabetes, and chronic diarrhea) that trigger a deficiency, dietary supplements will provide you with all the micronutrients that you are missing or unable to absorb from your regular diet. 

Besides mineral and vitamin deficiencies, people take dietary supplements to support overall health in the following areas:

• Immune health

• Brain health

• Digestive health

• Bone health

• Sleep

• Fitness

• Pregnancy

• Cognitive function

• General wellness

That being said, not all dietary supplements are as efficacious as some makers claim them to be. Moreover, consuming higher amounts of a certain nutrient than the body needs is not always better. In fact, it can cause adverse effects. 

Are Diet Supplements Safe?

Generally, dietary supplements are safe, but they can involve health risks. Unlike medications, which are regulated by the FDA, dietary supplement manufacturers do not need to prove their safety to the FDA unless they are using new dietary ingredients.

However, if you are dealing with reputable companies and supplements that are proven to be safe, as well as only consuming your RDA, then your risks are minimal.  

To be sure you are getting good-quality diet supplements, check for a seal of approval from an organization that tests supplements. The three best organizations are the U.S. Pharmacopeia, ConsumerLab and NSF International.

Supplements that hold seals from these organizations are guaranteed to be manufactured appropriately. That means they have all ingredients listed on the label and contain no harmful contaminants.

What are the risks of taking supplements?

Even with good quality, proven supplements, there are some risks if you consume too much of a certain nutrient.

Here are a couple of examples:

• Megadoses of Vitamin C can cause diarrhea, nausea, and vomiting.

• Toxic levels of Vitamin D can cause hypercalcemia (calcium build up in your blood), which leads to nausea, vomiting, weakness, and frequent urination, and can even harm your bones.

• High intakes of Vitamin A can cause dizziness, nausea, headaches, coma, and even death. For pregnant women, it may also cause birth defects in their babies.

• Taking overly high doses of zinc for a long time can create problems such as low copper levels, lower immunity, and low levels of HDL cholesterol.

• Overuse of vitamin E may trigger tumor growth and interfere with cancer treatments.
  

The point is, taking too much of any supplement, even the ones that studies prove to be beneficial, can lead to toxicity in your body, which can cause various illnesses to occur. 

All things considered, even too much water can kill someone, so the appropriate thing to do is get your blood tested to see what deficiencies you have and take only the recommended RDA for any given dietary supplement.

Caveat

Regarding the most common diet supplements, people take and health experts recommend, many of the risks are based on mega doses. Take Vitamin D as an example. A young adult’s RDA for Vitamin D is 600 international units (IU) and toxicity occurs at 60,000 units. So, similar to water, it would require extremely high consumption to be harmful. But take note, this is not the case for all vitamins and diet supplements. Some can be harmful at much lower doses or prolonged use.

This is why we are going to address the best diet supplements on the market and how much of any given supplement is needed based on reliable studies and years of evidence.

Diet Supplements Vs. a Good Diet.

In theory, a healthy, balanced diet should provide us with all the nutrients we need. However, that’s is harder in today’s society, where much of our food is processed. Add that to the fact that food gets completely washed and cleaned of soil that provides essential nutrients. Thus, even the healthiest eaters may not be getting all the nutrients their bodies require.

Arguably, it’s best to get our vitamins, minerals, and other essential nutrients from food as opposed to supplements. However, it is simply not possible for many people. This is particularly true for those who have certain health issues that make absorbing adequate amounts of nutrients difficult.

This is where supplements come into play and make perfect sense to take. As humans, we need a wide variety of nutrients each day to keep healthy. While we can’t get the same synergistic effect from a supplement, they can effectively provide us with deficient nutrients. 

The best way to find out if you are not getting all the nutrients you need from your regular diet is by taking a blood test. Once you know if you have any nutrient deficiencies, you can either improve your diet or take dietary supplements.  

Note:

Supplements are by no means a way to supplement a bad diet. Getting your diet in check is of the utmost importance. Think of your body as a house. Your diet is everything that makes up the house, supplements are the furniture.

Key nutrients

Now, there are a few key nutrients to keep an eye on. Here are the optimal daily levels that you need for these nutrients:

Calcium: 1,000-12,000mg (don’t exceed 2,000mg).

Folate: 400mcg (don’t exceed 1,000mcg).

Iron: 8mg (don’t exceed 45mg).

Vitamins:

• A: 700mcg (don’t exceed 3,000mcg).
• B6: 1.5mg (don’t exceed 100mg).
• B12: 2.4mcg (no established upper limit).
• C: 75mg (don’t exceed 2,000mg).
• D: 600-800IU (don’t exceed 4,000IU).
• E: 15mg (don’t exceed 1,000mg).

Iron: 12-18mg (don’t exceed 45mg).

While exceeding these limits occasionally should not be harmful,  you don’t want to do it repeatedly. 

To sum it up, if you find you are deficient in any essential nutrient, first attempt to improve your diet. If that proves too difficult, you can take a diet supplement to help you reach the optimum level. And if you have specific fitness goals, then do your best to get your nutrients from food and supplement what you need on top of that. 

The Six Best Dietary Supplements.

1. VITAMIN D

The best way to get vitamin D is the old-fashion method, lots of sunshine. However, with how modern society is, getting vitamin D from the sun alone is more than challenging for most. Thus, we must find other ways to consume an adequate amount of vitamin D (i.e. food or supplements).

Benefits of Vitamin D

Vitamin D is needed for calcium absorption. That’s why vitamin D is crucial for healthy bones. Vitamin D also keeps blood pressure in check and reduces the risk of varying neuromuscular problems, prostate cancer, and autoimmune diseases. In general, it is promoted as one of the most important supplements for immune health and function. 

If you have a vitamin D deficiency, your immune system and respiratory system are at risk of suffering. It can also cause other health issues like heart disease, MS, diabetes, and even cancer. 

Risk of too much Vitamin D

While vitamin D is a vital component of life, there are some risks with consuming too much Vitamin D. If the consumption of vitamin D reaches toxic levels, it can elevate blood calcium levels. It may also cause nausea, vomiting, stomach pain, and in very serious cases, bone loss or kidney failure. 

As you can see, too much of a good thing can be bad. That said, it is difficult to reach toxic levels of Vitamin D, as that is around 60,000 IUs. You would need to almost purposely or accidentally take a mega dose (or many excessive doses), not to mention, do this consistently, before any serious long term side effects would occur.

Foods rich in Vitamin D:

It’s also difficult to get an adequate amount of vitamin D from food alone. The only important sources of vitamin D are oily fish and fortified dairy products. This is why vitamin D is one of the most common supplements people take.

Best Vitamin D Supplements – Vitamin D2 vs Vitamin D3?

There are two main types of dietary supplements for vitamin D. You have vitamin D2, which is a plant-based source, and vitamin D3, which is an animal-based source. 

Both Vitamin D2 and D3 are processed by the liver to 25-hydroxyvitamin D. However, vitamin D3 is thought to supply higher levels of 25D (i.e. it’s more bioavailable). 

Therefore, we recommend taking vitamin D3.

How much Vitamin D do I need per day?

To achieve an adequate blood level of vitamin D, you need a minimum of 600 IU per day. However, up to 2,000 IUs from a supplement is safe (some sources say even up to 4,000 IUs is safe).

IU stands for International Unit. To convert to mcg, divide the IUs by 3.33. So, 1000 IU = 300mcg.

Tablet, Capsule or Liquid?

If you have digestion issues, liquid vitamin D3 would be best. If not, a pill, either capsule or tablet, will be good. Tablets absorb slower than capsules. Interestingly, this may be ideal as it will be less overwhelming for the body’s absorption pathways.

When should you take Vitamin D3?

You can take a vitamin D3 supplement any time of the day. However, it’s best to take it with a meal, as some people may feel nauseous if taken on an empty stomach.

2. FISH OIL (OMEGA-3)

Because most Americans don’t eat fish regularly, fish oil is one of the essential supplements on our list. 

If your diet doesn’t include a sufficient amount of fish, you will benefit from an Omega-3 supplement. Omega-3 is a type of fatty acid, and fatty acids are an essential nutrient for the body.

Benefits of Omega-3 Fatty Acids:

According to the CDC, 30 million adults in the US have been diagnosed with heart disease, and AHA reported 121.5 million adults have some type of cardiovascular disease. This makes cardiovascular diseases the most serious health issue that our population faces.

Studies show that Omega-3 fatty acids provide substantial protection against heart disease and stroke.

Other science-based benefits of Omega-3 fatty acids are:

• Improves eye health.

• Promotes brain health and development during pregnancy and early childhood.

• Fights against depression and anxiety.

• Improves inflammatory response.

There are other benefits advertised, but not all have been thoroughly substantiated.

All in all, maintaining a healthy level of Omega-3 fatty acid (EPA and DHA) is shown to help people develop and function optimally in every stage of life.

Risk of too much Omega 3 Fatty Acid:

There is no established upper limit of omega 3 consumption, but experts advise against consistently exceeding the recommended daily allowance. Side effects may include high blood sugar and blood-thinning or excessive bleeding. Over time, too high of doses can also reduce your immune function and lower your body’s inflammatory response. 

Foods rich in Omega-3 Fatty Acids:

If you eat fish like salmon, mackerel, herring, trout, sardines, anchovies, and tuna at least twice a week, a fish oil supplement will not be needed as that should provide you with an adequate amount of Omega-3 fatty acid. Remember, your body stores nutrients, so you don’t necessarily need to eat fish every single day.

Other foods that are rich in Omega-3 fatty acids include nuts and seeds, like walnuts, chia seeds, and flax seeds.

How much Omega-3 Fatty Acid do I need?

Anywhere from 200 to 500mg per day is an effective dose of omega-3 fatty acids. However, most experts claim up to 4,000mg is still safe. If you have any negative symptoms, you can simply lower your daily dose.

When should you take a fish oil supplement?

You can take a fish oil omega-3 supplement any time of the day. It’s best to be taken with a meal as some people may feel nauseous if taken on an empty stomach.

Liquid or Capsule?

The liquid form is probably the best way to take fish oil. However, the taste can be a little too much for people. Capsules are a good alternative if you can’t stomach the liquid version.

3. FIBER

95% of Americans fail to meet the recommended daily target of fiber, which is 25 grams for women and 38 grams for men. This population-wide deficiency has lead to a phrase coined the “fiber gap”. 

On average, most people only get about 50% of the fiber they need through food. Because of this, fiber supplements are extremely popular these days. 

Benefits of Dietary Fiber Supplements

Fiber is important as it helps eliminate stools and toxins from your body. It keeps your colon working efficiently. If you are constipated, it means your fiber intake is too low. 

On the whole, fiber is essential for digestive health, which also plays a role in cardiovascular and immune system health.

Risk of too much fiber?

There is no evidence that fiber supplements cause any harm beyond bloating, gas, cramping, constipation, diarrhea, and reduction of appetite. However, none of those symptoms sound fun, do they? So, aim to keep your fiber levels at the recommended daily intake levels.

How much fiber do I need per day?

Men are recommended to get 38 grams of fiber per day.

Women are recommended to get 25 grams.

Foods rich in fiber:

Fruits, dark green vegetables, beans, legumes, and whole-grain bread are the best sources for fiber. 

Unfortunately, most people aren’t getting enough of these fiber-rich “superfoods”. This is why fiber supplements are so popular. 

Best Fiber Supplements

The three main types of fiber supplements are Psyllium (Metamucil), Methylcellulose (Citrucel), and Wheat dextrin (Benefiber). Each of these offers various benefits.

Metamucil – Helps increase fullness and slows down digestion. It’s good for people with IBS and Crohn’s disease.

Citrucel – The least likely to cause bloating and gas.

Benefiber – Gluten-free and comes in powder so it can be sprinkled on food when cooking. 

When should you take fiber supplements?

Take a fiber supplement two times or three times a day, depending on how much fiber you are getting from food. Be sure to drink plenty of water when taking a fiber supplement, as it will absorb water from your intensities to form softer, bulkier stools. This will allow your stools to flow easier through your digestive system and during bowel movements. 

4. Probiotics

Gut health is probably the biggest topic in the realm of supplements these days. And for good reason, they say 80% of your immune system is located in your gut. To have a strong gut, you need a healthy balance of good bacteria called probiotics.

So, what exactly are probiotics? 

Probiotic supplements are living microorganisms that promote gut health. They are the “good bacteria” your gut needs. 

Of course, you can get all the probiotics you need from food, yet most people don’t eat enough foods rich in these friendly little microorganisms. 

Benefits of probiotics:

Probiotics promote gut and immune health by giving you a good microbiome balance. They support a healthy GI tract, normal bowel patterns, overall well-being.

Foods rich in probiotics:

Yogurts, sauerkraut, kimchi, kefir, kombucha, and miso are some of the most common.

But, think about how often you eat those kinds of foods. We will go out on a limb and say, not that often. This is why probiotic supplements are one of the most popular and most used supplements out.

Best Probiotic Supplement 

Look for a broad-spectrum probiotic supplement that contains bacterial strains that are naturally found in your gut. 

Some probiotics promote constipation relief, while others protect against diarrhea and IBS symptoms. You can test various kinds of good quality probiotics over time to see what works for you.

How many probiotics do I need per day?

This might blow your mind, but you can take up to 20 billion CFUs of probiotics daily. The reason for such a wide range is because everyone’s microbiome is different. 

To make things simple, buy a good probiotic supplement with a seal of approval and take the recommended daily dose on the label. 

Risk of taking too many probiotics:

If you have a weak immune system or a serious illness, consult your doctor before taking probiotics. However, for healthy adults, there is no evidence that probiotics will cause any harm, even in extremely high doses. The only rare side effects are bloating, gas, and nausea. 

5. Magnesium

The World Health Organization released statistics that showed 75% of the US adult population do not meet their recommended daily intake of magnesium. 20% are which are well below the FDA’s recommended daily allowance. Research shows that the mineral content of magnesium in food sources is declining. In recent years, there has been an increased awareness of the importance of proper magnesium intake. This has lead to magnesium being one of the most common supplements people take.

If you happen to be one of the 75% of people who are lacking adequate magnesium intake, then it’s important that you start taking magnesium supplements. Either that or find another way to get more magnesium into your diet.

Benefits of Magnesium

Studies show magnesium is beneficial for bone health, type 2 diabetes prevention and management, cardiovascular health, migraines, blood pressure, and asthma. Additionally, other promising benefits include curing anxiety, depression and premenstrual syndrome. It may even boost exercise performance.  

As with many other supplements, some caution is necessary.

Risks of taking too much magnesium:

Magnesium is safe when taken at the appropriate dosages. However, it can cause adverse effects at high dosages, and even death in the most extreme cases. Furthermore, it should be used with caution for those with kidney diseases.

If you have any concerns, you should consult your doctor. For the vast majority of adults, magnesium is completely safe when taken at the appropriate dosage. It is truly a hero of a supplement, so if you are lacking magnesium and you are cleared to take it, definitely do so.

How much magnesium do I need per day?

The RDA for magnesium is 320-400mg per day.

Best Magnesium Supplements 

There are four kinds of magnesium supplements. Magnesium oxide, malate, citrate, and glycinate. Generally speaking, oral magnesium citrate and glycinate are the best and most common types of magnesium supplements to take. 

Magnesium Citrate vs Glycinate

Both magnesium citrate and glycinate absorb well, albeit glycinate is said to absorb better. Moreover, both are beneficial, but for different purposes.

Magnesium citrate is better for people suffering from constipation, while glycinate is more useful for anxiety, insomnia, chronic stress, sleep, and inflammatory conditions.

Note: Some supplements combine both kinds of magnesium!

In summary, choose the type of magnesium that makes sense for you. They will all provide you with elemental magnesium, but doses will vary.

Foods rich in magnesium:

Green leafy vegetables, nuts, legumes, and whole grains are the most common food sources that contain magnesium.

6. PROTEIN POWDER

While protein deficiency is far from a concern in the United States, we wanted to add this one in regards to fitness and bodybuilding. Protein is the best kind of dietary supplement in the fitness category. It is guaranteed to work, unlike many other bodybuilding supplements like testosterone boosters or even BCAAs. 

If you want to build muscle, protein is a must. It’s best to get your protein from foods like chicken and fish. But it can be somewhat difficult to reach your daily bodybuilding protein needs with food alone. That’s where protein supplements come into play. If you don’t eat enough protein on any given day, you can have a shake or two to reach the protein intake that is optimum for hypertrophy. 

That said, what you shouldn’t do is get the vast majority of your protein from protein supplements. Try your best to get your protein intake from food, using protein powder or protein bars only when needed. For example, once a day after you finish training or before bed, a protein supplement makes sense.

For vegan bodybuilders (and vegans in general), protein supplements are often even more important as it is challenging to build muscle on a vegan diet. Thankfully, there are high-quality vegan protein powders on the market.

How much protein do we need per day?

If you want to build muscle, aim to get 1 gram of protein per pound of bodyweight. So, if you are 200lbs, you would want to get 200 grams of protein. 

If you are not interested in building muscle, you should aim to get .5 grams per pound of body weight each day. 

Protein Powder vs Protein Bars?

Both protein powder and protein bars are equally as effective. However, it really comes down to the ingredients. While, on average, protein bars tend to have more sugar, these days there are many great low-sugar protein bars on the market. 

Therefore, as long as you look at the ingredients, you can choose based on your preference. Both can be great. Protein powder is the better bang for your buck, while protein bars are good on the go.

Is there such a thing as too much protein?

Typically speaking, people can take as much as 2 grams of protein per pound of body weight every day without any negative side effects. The worst thing that will happen is some intestinal discomfort and indigestion. All in all, good quality protein supplements are one of the safest kinds of supplements you can take. 

What About Multi-Vitamins?

You might be wondering why we left out multivitamins, the golden child of supplementing. While we don’t have any problems with multivitamins, they aren’t entirely necessary if you know exactly what vitamin deficiency you have. If you have a vitamin deficiency, you can simply take that specific vitamin and save yourself the money of buying multivitamins.

Be that as it may, we think multivitamins are a safe bet if you don’t want to get a blood test, and you feel you are lacking essential nutrients due to a diet lacking fruits and vegetables. Most health experts support multivitamins and the vast majority take a multipack themselves.

Now, let’s have a look at some of the best supplements based on common specialized diets. 

Best Diet Supplements for Vegans.

As a vegan, it can be very difficult to get all the essential nutrients you need because you are limited to certain kinds of foods. A lot of essential nutrients our bodies require come from animal products.

So, if you are on a vegan diet, you should consider the following supplements:

• Vitamin B12

• Vitamin D

• Long-Chain Omega-3s

• Iodine

• Iron

• Calcium

• Zinc

If you have been on a vegan diet for a while, it is recommended that you do a blood test to see if you are deficient in any of the above nutrients. If you are, you can take the specific dietary supplements to meet your RDA.

Best Dietary Supplements for Low Carb & Ketogenic Diets.

The keto diet has boomed in the US due to its effectiveness in losing fat. The benefits are controversial, but if you decide to go on a keto diet, you should make sure you are getting the essential nutrients you need via good-quality nutritional supplements. 

• Magnesium

• MCT Oil

• Electrolytes 

• Fiber

• Omega-3 Fatty Acids

• Digestive enzymes

• L-Theanine 

Unlike a vegan diet, keto diets are not necessarily meant to be long term. However, some people do well on keto and low carb diets for long periods. And by this, we mean years, as the keto diet is supposed to be a minimum of 3-6 months.

Whatever you decide to do, be sure to do health checks every few months to make sure your blood levels are clear. If you have any deficiencies, you want to nip them in the bud. 

Best Dietary Supplements for Weight Loss?

There really are no best supplements for weight loss. Many of the proven weight loss supplements have negative side effects that don’t outweigh the benefits. The best “supplements” for weight loss would be natural caffeine intake (coffee) and green tea extract, as these will boost your energy, allowing you to stay more active. They are also said to help your metabolism, but there is no proven evidence of this.

All in all, if you want to lose weight (or better yet, fat), you need to have a clean, healthy diet with a slight calorie deficit while also exercising regularly. 

Interesting Herbal and Botanical Supplements.

There are many interesting diet supplements on the market that have very promising benefits, many of which have been used for centuries. Here are a few interesting herbs and botanicals to consider.

Turmeric & Curcumin 

Turmeric is a yellow spice that contains curcumin, a phytochemical capable of fighting inflammation. As we all know, chronic inflammation is a serious problem for a lot of people, as it can lead to heart disease, stroke, diabetes, chronic headaches, and fatigue. 

Turmeric is also great for those who suffer from joint pain, like rheumatoid arthritis (an inflammatory autoimmune disease) and gout. 

Warning: Be careful of turmeric supplements as some regional brands have been found to contain high levels of lead due to how they are processed. It’s best to get your turmeric by the natural root itself, rather than already processed turmeric supplements. 

Lion’s Mane Mushroom

Lions Mane Mushroom is another kind of supplement that is all the rage these days. It is said to help protect against dementia, depression, anxiety, and ulcers of the digestive tract. It may also reduce the risk of heart disease and it could be advantageous for diabetes prevention and management. Some claims suggest its even good for recovery from nervous system injuries.

Super Greens

While there’s no better way to get your nutrition than through healthy foods, super greens are an effective and safe supplement if your diet is lacking fresh greens and other vegetables. Super greens are like a condensed version of a big bowl of salad and veggies. It is said to help boost immunity and reduce the risk of chronic diseases.

What Dietary Pills Should You Avoid?

Taking too much of any dietary supplement can cause negative side effects, so you need to make sure you stay within your recommended daily allowance. However, some supplements are best to avoid altogether. 

Here are some supplements that were touted as favorites in the 80s and 90s, but have since been proven not to be beneficial in supplement form and are not nutrients that many people are lacking from their diets. 

Note: If your doctor recommends one of these due to a nutritional deficiency, be sure to listen. The following is just general advice.

Antioxidants:

Vitamin E, Vitamin A, Vitamin C, and beta carotene supplements are not proven to have any real benefit against preventing cancers or other illnesses.

In fact, they can have some seriously negative effects on the body if taken in excess. For example, vitamin A can increase the risk of hip fractures and prostate cancer, beta carotene can increase the risk of lung cancer in smokers, and Vitamin E is linked to respiratory infections and heart failure.

All in all, it seems that any benefits that these diet supplements may provide do not out weight the negatives.

The only exception to this is people with moderate to advanced age-related macular degeneration. They may benefit from special antioxidant supplements that have zinc.

B Vitamins:

The vitamin B complex is made up of eight vitamins, all of which play a vital role in keeping our bodies healthy. Benefits of B vitamins include immunity, skin, hair, and brain health, so it can be tempting to take them in supplement form.

Even so, many foods contain B vitamins and the vast majority of people are not lacking any B vitamins. 

Selenium: 

Selenium is a mineral that was brought to the scene in 1996 when US researchers reported it could reduce the risk of prostate cancer. Many reports followed this, raising doubts about seleniums efficacy. Then, in 2009, a multinational trial was conducted, proving that both selenium and vitamin E had no benefit in prostate cancer protection.

Since then, selenium studies show it may increase the risk of diabetes. So, while selenium is an essential nutrient, it seems it is useless as a supplement. We get what we need from food quite easily and the potential negative consequences are not worth the risk.

Specific ingredients to avoid

Some dietary supplements should be avoided due to the ingredients that are within them.

 If you find any diet pills with the following ingredients, steer clear:

• Aconite (for joint inflammation): Risks include nausea, vomiting, weakness, paralysis, breathing and heart problems, possibly death.

• Chaparral (for weight loss): Risks include kidney problems, liver damage, possibly death

• Coltsfoot (for cough and sore throat): Risks include liver damage and possible carcinogen

• Germander (for weight loss): Risks include liver damage and possible carcinogen.

• Lobelia (for respiratory problems): Risks include nausea, vomiting, diarrhea, tremors, rapid heartbeat, confusion, seizures, hypothermia, coma, possibly death.

• Methylsynephrine (for weight loss): Risks include causes heart rate and rhythm abnormalities, cardiac arrest; particularly risky when taken with other stimulants.

• Usnic Acid (for weight loss): Risks include liver damage.

• Yohimbe (for low libido): Risks include raises blood pressure; causes rapid heart rate, headaches, seizures, liver and kidney problems, heart problems, panic attacks, possibly death.
  

Final Note

Should You Take Supplements?

It really depends. You should only take supplements if needed. For example, while most people don’t need a calcium supplement if you are not getting enough calcium from food, then you should take a calcium supplement. 

Another thing to consider is your age and demographic. Older people may need different supplements than younger people (i.e. people over 50 may benefit from melatonin, as it is common for the body to produce less melatonin naturally as we age, and melatonin is important for good sleep). And women who are pregnant may need supplements to support the baby growing in their body. 

Furthermore, certain geographical regions have common nutrient deficiencies to take into consideration. 

The best thing you can do is get your blood work done or take a close look at your diet to see what nutrients it is likely lacking. Then, fill in the gaps with food first, supplements second.

Having said all that, we can make some generalizations for certain population groups…

Supplements by Population Groups

Over 50: Vitamin D, Vitamin B12, folate Frail elderly may benefit from a low-dose multivitamin supplement.

Pregnant women: Folic acid and vitamin D, and potentially iron

Women who are breastfeeding: Vitamin D

People who don’t get enough sun exposure: Vitamin D

Vegans: Vitamin B12, Vitamin D2.

Children under 5 who are picky eaters: Vitamin A, vitamin C, and vitamin D.

Tips for Taking Diet Supplements.

1. Get your blood work done before you get on a supplement regiment if you can. If not, then take a careful look at your diet (and sun exposure) to determine what supplements you likely are lacking. 

2. Don’t go over the dial value for vitamins and minerals unless your doctor tells you to. 

3. Buy brands with USP, NSF, or another reputable third-party seal of approval. 

4. Store your supplements somewhere cool and dry. 

CAUTION:

If you are taking any medications for a medical condition or you have any concerns about a diet supplement, be sure to discuss any questions you have with your medical provider. Supplements can be harmful in large doses or when taken with certain medications.

Further reading:

• The best food for a strong immune system
• How to eat healthy: A foolproof diet cheat sheet