Eating a well-balanced and healthy diet may not be easy for most people, as each diet regimen greatly depends on the needs of vitamins and minerals required for optimal physical and mental health. Though your diet is laden with nutritious food, several underlying reasons may impact the assimilation of vital nutrients. In such situations, dietary supplements serve as rescuers and form a crucial part of a healthy lifestyle and a good diet regimen.

Capsules, powder, liquid, or gummies form, and the critical goal of dietary supplements is almost the same: to complement your meal with adequate nutrients and boost overall health. They comprise at least one dietary element: vitamins, minerals, herbs, plant extracts, amino acids, or enzymes. The most common and popular supplements come in a multivitamin (which can help one avoid taking several pills each day) and they are also available as a standalone supplements.
Fruits and vitamin supplements

Marching stronger into another successful year, Netmeds.com is always committed to the health and wellbeing of our customers. With our wide portfolio of facilities delivering medicines, diagnostic, and doctor consultation services, we are always in the vanguard to serve our customers better daily. We have an extensive range of supplements available right from multivitamins, individual vitamins or minerals, herbs, plant compounds, antioxidants, amino acids, enzymes, and herbal extracts, to mention a few. Choose from our broad array of supplements per your healthcare provider's recommendation. These supplements are sure to augment your immune system, physical health, and overall wellness. Over and above, they are available at the best price and offer!

This week, as a part of our 7th Anniversary series, we bring you a curious article - the need for and importance of dietary supplements. 

Read to know more about 7 must-to add supplements into a diet regimen for good health.

What Are Dietary Supplements?

Dietary supplements are essential components one may use to add nutrients to the diet and are meant to cure or prevent diseases. They are readily available in pills, capsules, gels, tablets, powders, extracts, gummies, bars, or liquids. Dietary supplements mainly comprise vitamins, minerals, fibre, amino acids, herbs, plant extracts, phytonutrients, or enzymes. These ingredients are also fortified in foods and drinks.

Studies reveal that vitamin deficiencies are commonly associated with chronic diseases, and supplementation may be beneficial. At times even a wholesome diet may not be offering you the nutrients one needs, and that’s where a multivitamin plays a tremendous role in augmenting health.

A daily multivitamin can deliver a good foundation for your overall health and wellbeing. It can also shield you when you’re bothered by stress, poor sleep, or not getting regular exercise. Even a perfect diet can make it hard for you to completely absorb the nutrients.

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Who Needs Dietary Supplements?

You are or might get pregnant: You may be not getting adequate iron from food, especially if you suffer from morning sickness. Also, all pregnant women or trying to be should take folic acid. Prenatal vitamins offer you an extra boost of nutrients.

Infants: New-born and kids may need vitamin D and iron for proper growth and development

People on a restricted diet: Vegans and those with dairy allergies may have difficulty getting some nutrients like Vitamin B 12 or calcium.

Older Adults: As you age, the body starts to absorb less vitamin D and B12.

A person who has undergone gastric bypass surgery may not absorb nutrients well.

Certain genetic or health conditions:

You may have a problem absorbing nutrients if you have:

  • Inflammatory bowel disease (like ulcerative colitis or Crohn’s)
  • Celiac disease cystic fibrosis
  • Liver disease
  • Cancer
  • An autoimmune disorder (like pernicious anaemia)
  • Alcohol dependence 
  • A mutation in specific genes
  • Darker skin (may absorb less vitamin D)

Essential Supplements To Include

Vitamin D3

Vitamin D3 is fat-soluble and plays a vital role in supporting the system to absorb calcium, essential for maintaining bone health and remodelling bone. Not getting adequate vitamin D can increase the risk of:

  • Falling sick
  • Bone and back pain
  • Fragile bone
  • Hair loss

Though you should be able to get your daily dose of vitamin D by being in the sunlight for 15 minutes, some people don’t get it due to less sun exposure and applying sunscreen that blocks vitamin D synthesis. Also, vitamin D is tough to source from food, so you need to get it from supplements.

Also Read: COVID-19: Role Of Vitamin D In Boosting The Immune Health
Supplements

Food Sources Rich In Vitamin D 

  • Fatty fish
  • Eggs
  • Mushroom
  • Fortified cereals, milk, and juice

Pro Tip:

As per the Indian Council of Medical Research (ICMR), India, the recommended dietary allowance for adults 19 years and older is 600 IU for men and women daily, and for older adults > 70 years, it is 800 IU daily.

Vitamin C

Vitamin C is a water-soluble and potent antioxidant that holds a remarkable role in bolstering the immune system and keeping infections at bay. It is also valuable in preventing scurvy, common cold, healing wounds, and improving skin elasticity.

Deficiency of vitamin C can lead to:

  • Gingivitis
  • Nosebleed
  • Dry skin
  • Poor wound healing 
  • High risk of infections

Food Sources Rich In Vitamin C

  • Lemon
  • Orange
  • Amla
  • Cauliflower
  • Guava
  • Bell peppers

Pro Tip:

The recommended dietary allowance of vitamin C according to the Indian Council of Medical Research (ICMR) is 40 mcg.

Calcium

Calcium is that quintessential mineral required for the body to build stronger bones, teeth, and connective tissues, contract and relaxation of muscles, heart activity, and stabilize blood clotting processes.

Decreasing calcium levels can negatively impact bone rigidity, hormone balance, nerve signal transmission, and cardiac muscle functioning. Also, low calcium levels in adults can result in an increased risk of osteoporosis, arthritis, and fractures.

Food Sources Rich In Calcium

  • Dairy and dairy products
  • Spinach
  • Nuts and beans
  • Fortified cereals, juices, and bread

It is also available in the form of supplements, which can vastly augment calcium levels in the system.

Pro Tip:

The recommended dietary allowance of calcium for adult men and women as per the Indian Council of Medical Research (ICMR) is 600mg.

Vitamin B12

 Vitamin B12/ Cobalamin is a water-soluble vitamin that serves as a cofactor for DNA synthesis, amino acid metabolism, and fatty acids synthesis. It mainly maintains the development and functioning of the brain, bolstering the immune system and the maturation of red blood cells.

 Deficiency of vitamin B12 is uncommon in most healthy adults; however, people who are following a vegan diet have a decreased ability to absorb vitamin B12, and mostly cobalamin deficiency causes different types of anaemia and other neurodegenerative diseases.

 Food Sources Rich In Vitamin B12

  • Dairy and dairy products
  • Eggs
  • Fish 
  • Chicken
  • Fortified cereals

Pro Tip:

The recommended dietary allowance of cobalamin as per the Indian Council of Medical Research (ICMR) for adult men and women is 1 mcg.

Zinc

Zinc is a vital trace mineral that performs several critical bodily functions, including defence mechanisms, regulating DNA synthesis, wound healing, and average growth and development. The World Health Organisation enlists zinc in its List Of Essential Medicines, owing to the crucial functions facilitated by this mineral in the human body.

Zinc deficiency may impede the functioning of the immune system, cause sudden weight loss, delayed wound healing, poor appetite, diarrhoea, and a reduced sense of smell and taste.

Also Read: Zinc: Functions, Food Sources, Deficiency And Toxicity

Food Sources Rich In Zinc 

  • Legumes
  • Nuts and seeds
  • Dairy products
  • Whole grains like oats, quinoa
  • Mushroom
  • Spinach

Pro Tip:

The recommended dietary allowance of zinc as per the Indian Council of Medical Research (ICMR) for normal adults, both men, and women, is 10-12 mg/day.

Omega Fatty Acids

Omega 3 fatty acids comprise linoleic acid, Eicosapentaenoic Acid, and Docosahexaenoic Acid, which possess potent anti-inflammatory actions which reduce the risk of heart ailment, Alzheimer’s, good vision, and augment brain health. It also improves mood, eases anxiety and depression, and supports normal fetal growth.

Deficiency of omega 3 fatty acids includes fatigue, poor memory, dry skin, mood swings, and improper circulation.

 Food Sources Rich In Omega-3 Fatty Acids

  • Fish & fish oils
  • Eggs
  • Nuts and Seeds
  • Soybean
  • Sunflower

 Pro Tip: 

The recommended intake is 250-500 mg of combined EPA and DHA per day for healthy adults (as per the FDA).

Probiotics

Probiotics or good bacteria hold a significant role in promoting a healthy gut and robust immune system. And when administered in adequate amounts, these live microorganisms deliver a host of health benefits. They are known to augment heart health, ease depression and make your skin healthy and glowing. Probiotics are abundant in several healthy food sources and in the form of supplements, both of which have incredible effects on health and wellbeing.

Also Read: Probiotics: When And What

Food Sources Rich In Probiotics

  • Yoghurt
  • Sauerkraut
  • Tempeh
  • Pickles
  • Soy Milk