Written By: Vivian Benjamin The use of dietary supplements around the world has surged in the past 10 years. Presently, many people are consuming dietary supplements to compensate for nutritional deficiencies due to an unbalanced healthy diet. But do we need it?
Thanks to the advancement in technology, many foods are fortified with vitamins and minerals therefore; nutritional deficiencies can be treated. However, some common nutritional deficiencies might need the help of dietary supplements. Let’s find out what are some common nutritional deficiencies that an individual can be prone to: 1. Iron Iron deficiency is the most common nutritional deficiency among young children and women around the world. Having low haemoglobin in the blood gives rise to anaemic problems. Symptoms include fatigue, pale skin, weakness, light-headedness and cold hands and feet. 2. Zinc Zinc is a trace mineral that is responsible for cell metabolism. Since the human body cannot store zinc, food that contains zinc must be consumed all the time to keep bodily functions smooth. The absorption of zinc can be impaired due to fibre, phytates and lignins. Cereals contain a high amount of phytates therefore; consuming cereals every day can influence zinc absorption greatly. Symptoms of lack of zinc intake include infection, hair loss, low sperm count and slow wound healing. 3. Magnesium Several studies concluded that a lack of magnesium in the daily diet increases the risk of colorectal cancer, hypertension, diabetes and osteoporosis. Symptoms include loss of appetite, fatigue, muscle spasms, and irregular heartbeat. 4. Calcium Most individuals from developing countries suffer from calcium deficiency. It is linked with dental issues, cataracts, osteoporosis and brain alterations. 5. Vitamin D3 Vitamin D3 is crucial in the metabolism and absorption of calcium, phosphorus and magnesium. Nutrients also work together to maintain bodily function so; if there is inadequacy in one nutrient the other cannot perform its role in keeping the body healthy. Vitamin D3 is another common nutritional deficiency around the world. Although vitamin D3 can be acquired in most foods naturally or fortified, it needs food high in healthy fats to perform its role because this is a fat-soluble vitamin. Pros and Cons of Dietary Supplements Now let us find out what are the advantages and disadvantages of consuming dietary supplements. Pros 1. Disease prevention Most dietary supplements are manufactured to prevent certain chronic diseases. For instance, to prevent the risk of osteoporosis supplements of Vitamin D3 and calcium can be taken. 2. Nutritional balance Presently, many people are living a life called “busy”. No matter how they manage their time, people don’t seem to have sufficient time to buy fresh food and cook them. So, they seem to think that taking these dietary supplements can aid in balancing the nutrients they need to be nourished. Cons 1. Overdose Presently, foods are genetically modified to provide sufficient nutrients to humans. Thus, consuming dietary supplements may lead to overdosage. 2. Side-effects Certain dietary supplements may hinder the action of prescribed medication. Apart from that, many dietary supplements contain active ingredients that may damage your body in the long run. 3. May hinder real food consumption Once an individual is used to take multivitamins, that person may completely forget to nourish with real food. Swapping With Herbal Supplements The fact that food and health are closely related is not uncommon these days. Hippocrates, “the father of modern medicine”, has always been associated with these words “Let food be thy medicine and medicine be thy food”. These words are true and I have always mentioned them to my patients/clients. Food has the power to heal as well as to prevent diseases, just like dietary supplements. The issue is that people are not focusing on fresh food and cooking them to nourish their bodies; they simply want to have an easy life eating food that needs less preparation time. Let’s think again – why do we need to spend less time properly nourishing ourselves with fresh food and focus more on getting supplements through high cost? We tend to give more importance to other things than actually preparing food to nourish our minds and bodies. I would like to share with you that certain herbal supplements do work exactly as dietary supplements in balancing the nutrients in your body. 1. Iron supplements or Star Anise Instead of consuming iron tablets to increase your haemoglobin or red blood cell levels why not try incorporating star anise? Star anise is a medicinal spice that contains nearly 200% of iron according to the US Department of Agriculture. How to consume: cooked with meat dishes, made tea, used in cooking soups, broths & and curries, added into baked desserts such as pies, bread and muffins. (Check out my article for more info) medicinal-advantages-of-star-anise.html 2. Zinc supplements or Tulsi Although zinc sources are higher in animal products such as oysters, poultry and fish some herbs contain a high amount of zinc. Medicinal mushrooms and red algae can be a substitute for zinc for your body. Nevertheless, incorporating tulsi (medicinal herb) can be a greater option. Tulsi is one of the medicinal herbs that is notable for its therapeutic advantages in alternative medicine. It is also named “The Incomparable One” as it encompasses many health benefits. How to consume: eat the leaves raw, blend them into a juice or smoothie, and make tea. (Check out my article for more info) tulsi-holy-basil-the-queen-of-herbs.html 3. Magnesium supplements or Cardamom Cardamom is regarded as the oldest spice used in curing illness and as flavouring in food, thanks to its existence 4000 years ago. It is also known as the “Queen of Spice” since it is the third most expensive spice worldwide due to its various health benefits. Instead of using magnesium supplements why not swap into consuming cardamom in your daily diet? How to consume it: cooked in meat dishes, flavoured rice such as carrot or tomato rice, curries, pudding, baked food such as bread and cake and teas. (Check out my article for more info) cardamom-the-queen-of-spices.html 4. Calcium supplements or Sage Sage is an aromatic herb, which comes from the mint family. It is a perennial, evergreen shrub, with blue to purplish flowers and woody stems. This medicinal herb is rich in calcium. Numerous studies have concluded that sage inhibits bone resorption (destruction of bone tissues). How to consume it: Cook it along with other food, add it to a roast dinner, make tea or put it into a salad. (Check out my article for more info) sage-the-salvation-herb.html 5. Prebiotic supplements or Fresh Products Prebiotics are food consumed to enhance the activity of the microorganisms inside your body. Contrary to taking prebiotics dietary supplements, there are other ways you can nourish yourself with natural prebiotics that are found in fresh food. Examples of food include- garlic, onion, asparagus, wheat, honey, rye, barley, soybean, banana, peas, beans, seaweeds, and microalgae. 6. Probiotic supplements or Fermented Foods Probiotics are microorganism that provides health benefits to the body when consumed. They can be found in fermented foods. Examples of fermented foods – tempeh, miso, kimchi, sauerkraut, kombucha, nato and kefir. All in All The habit of taking dietary supplements to balance nutritional inadequacy has risen in the past decade. Multivitamins, probiotics and prebiotics supplements usage have been recorded in both developed and developing countries. On the other hand, there have been roughly 1300 reports of adverse reactions among individuals consuming dietary supplements. Although the side effects are mild, perhaps we need to think again about whether we need to consume dietary supplements. There is a variety of medicinal plants (flowers, spices & herbs) that are rich in multivitamins. Moreover, they are beneficial for overall health and well-being. Having a balanced diet from plant and animal resources is crucial in maintaining a healthy lifestyle. However, some people have food preferences or allergies that may hinder them from taking certain foods subsequently; they need to incorporate dietary supplements. Whatever might be your situation always consult with a doctor, dietician or nutritionist before taking supplements. Share in the comment section below if you would like to say anything about your supplement journey or other insights that are inspiring. Alternatively, you could get in touch with me in the contact section of the website. References 1. Lentjes M (2019); The Balance Between Food and Dietary Supplements in the General Populations; Journal of Nutrition; 78(1): 97-109. 2. Flora S.D et al. (2019); Taking Stock of Dietary Supplements' Harmful Effects on Children, Adolescents, and Young Adults; Journal of Adolescent Health; 65(4):455-461. 3. Prabhakar V et al (2023); A Review on current aspects of Nutraceuticals and Dietary Supplements; International Journal of Pharma Professionals Research; 14(1): 78-91. 4. Franz U et al. (2020); Regulatory landscape of dietary supplements and herbal medicines from a global perspective; Regulatory Toxicology and Pharmacology; 114:104647. 5. https://ods.od.nih.gov/factsheets/WYNTK-Consumer/#h3 6. Kevin D et al (2022); Main Nutritional Deficiencies; Journal of Preventive Medicine; 63(2): 93-101.
2 Comments
Philo
27/8/2023 10:10:07 am
A very useful article written by the author whereby we can save money by purchasing supplements. Instead we can consume the herbs and nourish ourselves by eating healthy foods. Thanks to the author for revealing the benefits and values of the herbs which is related to our supplements. God bless.
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Vivian Benjamin
27/8/2023 06:47:13 pm
Thank you for your comment, Philo. I hope I inspired you to journey in holistic approaches. Take care.
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