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Dietary Supplements: Safe or Risky

The trend of taking Supplements has become a common way for all the people around the world because its easier to take a pill that focuses on particular nutrients and provide a greater effect on our body.

We all care about our health and there are many reasons for taking supplements like weight loss,nutrition deficiency,preventive care from diseases.

There are many supplements you may find on store but are all of these safe for your body and your health, How you may know they are safe? , Do you really need Supplements for your healthy life?,How will you judge the safety of the Supplements you are using?


Let's try to answer all of these in this post.So, the next time you buy Supplements you know Why?



First Let's Understand What are Dietary Supplements.??

Dietary supplements are substances that are taken to add nutrients to your body or to lower the risk of diseases or health problems like arthritis.

These come in the form of capsules,powders,gel tabs,extracts or liquids,energy bar and drinks.

Dietary supplements can contain minerals, herbs or other botanicals, amino acids, enzymes, and many other ingredients.

The Popular Supplements are Vitamin B12 and D or minerals like calcium and iron; herbs such as echinacea and garlic; and products like probiotics, and fish oils.


Do I need to take Supplements??

Ask yourself are you healthy?You may not be able to answer that properly.

But a healthy person who eats healthy food doesn't really need to take Supplements because you are getting the essential nutrient you need from the food.


A person taking medication may need to take supplements for extra care to the body or a person suffering from nutrient deficiency or diseases which allow less absorption of nutrients like Celiac disease,Cystic fibrosis,Liver disease


It’s harder to get some nutrients, like vitamin B12 or calcium, if you leave out certain food groups

then you may need to take supplements.

It's not necessary to take Supplements if you don't need one.

Because of the times we are living in and the kind of lifestyle most of us are leading, supplementing the diet has become a mandate for many. The reasons are many: poor diet, environmental pollution, stress, calorie-restrictive diets, scarcity of local or fresh produce, and the need meet nutritional deficiencies.


Are Supplements Safe?

Some Supplements are safe or risky and scientist are still trying to figure out the answer but there are supplements that pose risks to the person taking it.

Some supplements that may pose risks include:

  • Vitamin K, which can reduce the effectiveness of blood thinners

  • Gingko, which can increase blood thinning

  • Herbal supplements comfrey and kava, that can damage the liver

  • Beta-carotene and vitamin A, which has a possibility of increasing the rsik of lung cancer for those who smoke.

But there are supplements that is beneficial for your Health:

  • Vitamin D, which can strengthen bones

  • Calcium, which can promote bone health

  • Vitamins C and E, which can prevent cell damage

  • Fish oil, which can support heart health

  • Vitamin A, which can slow down vision loss from age-related macular degeneration

  • Zinc, which can promote skin health and slow down vision loss from age-related macular degeneration

Speak to your healthcare Provider before taking supplements but don't take more than the recommended daily intake for that nutrient unless your health care provider advises it.

So,The Question is still Is it safe or risky?


Things to consider before buying a Dietary Supplements?

To know if supplements are safe for you, You must do the following things:


  • Learn:Collect information regarding the Supplements your are going to buy, Know its reviews and always check the label for the ingredients and nutrients in the supplements, it's important to know whether the potential benefits outweigh the risks and check what the nutritionist are saying about it.Don't trust blindly what others say because a supplement that seemed to help your neighbor might not work for you.

  • Read:There are many websites or influencer promoting supplements but you may not know if that supplement is good for you.So you must check on some websites which are trustworthy. Like: FDA ,NIH, FEDERAL TRADE COMMISSION.Read the label, including ingredients, drug interactions, and percent daily value (% DV),Beware when someone claims "Completely safe",Remember that the term “natural” doesn’t necessarily equal “safe.”

  • Talk to Doctor: Taking advises from doctors or dietitian would be great before taking any supplements as they will guide you to take the right supplements for you.

  • Report problems: If you think that a dietary supplement may have caused you to have a serious reaction or illness, stop taking it and talk with your doctor. Your doctor may suggest that you go online and submit a safety report to the FDA.


Food is better


No matter what your goal is when taking supplements, Always remember one thing: They aren’t a replacement for a nutrient-dense, healthy diet.


Calcium: Milk, yogurt, sardines, tofu,fortified orange juice

Folic acid: Fortified cereal, spinach, lentils, beef liver

Iron :Oysters, chicken liver, turkey

Omega-3 fatty acids :Salmon, sardines, flax seed, 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

Vitamin E; Wheat germ oil, almonds, sunflower seeds, peanut butter


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