Many people around the world take supplements to meet their nutritional needs. But are they actually useful?
Dr. Kathryn Basford of Asda Online Doctor has discussed whether commonly used supplements such as iron, vitamin B12, vitamin D and creatine actually work and whether it is worth including them in your daily care regimen.
She explained: “People often take nutritional supplements in addition to their regular diet to fill nutritional gaps, boost immunity and support overall health. More than two-thirds of Brits say they take supplements to improve their health, but the evidence supporting their effectiveness is often mixed.”
“Supplements are not an adequate substitute for a healthy and balanced diet and the best way to meet your body’s nutritional needs is to eat plenty of fruits, vegetables, dairy, whole grains, lean proteins and healthy fats and limit processed products,” advised Dr. Kathryn.
Vitamin B12
Dr. Kathryn explained: “Vitamin B12 is needed to produce red blood cells, release energy from food and support a healthy nervous system. The body needs 1.5 micrograms of B12 per day.”
“While most people who eat dairy, meat and/or fish can usually get all the B12 they need from their diet, people on a plant-based diet may not get enough,” she said, adding: “Signs of a B12 deficiency include fatigue, tingling, ulcers, muscle weakness, vision problems and cognitive changes such as low mood or memory loss. If you notice any of these symptoms, contact your GP.”
Iron
“Iron is also important for the production of red blood cells, which are necessary for the transport of oxygen throughout your body. A lack of iron can lead to anemia, which often causes fatigue, headaches, shortness of breath and palpitations,” said the expert.
“Although men only need 8.7 mg of iron per day, women need an average of 14.8 mg of iron per day because they lose iron when they bleed during menstruation. Women with heavy periods are likely to lose even more iron and may benefit from iron supplements, but most people can get enough iron from the food they eat,” Dr. Kathryn, feel free.
She also warned: “If you want to try iron supplements, make sure you don’t take more than the recommended daily dose as this can cause constipation, nausea, vomiting and stomach pain.”
Vitamin D
Dr. Kathryn said: “Everyone in the UK can benefit from taking vitamin D during the dark months because although you can get some vitamin D from what you eat, it’s difficult to get enough through diet alone. Vitamin D is essential for keeping your bones healthy and strong, and is mainly produced by the skin when exposed to sunlight.”
“A lack of vitamin D can lead to, among other things, fatigue, bone or muscle pain and recurring infections. Some people need to take a daily vitamin D supplement all year round, this includes people who are housebound or in care homes or who do not go outside often; people who wear clothing outdoors to cover their skin; people with dark skin, because they do not produce as much vitamin D from sunlight; children aged one to four years and babies under one who are breastfed or who receive less than 500 ml of formula day (formula is fortified with vitamin D) and pregnant and lactating women,” she advised.
“If you are taking vitamin D supplements, with 10 micrograms (400 IU) per day being sufficient for most people, do not take more than 100 micrograms (4,000 IU) per day as this may be harmful unless advised to do so by a doctor,” explained Dr. Kathryn further out.
Creatine
“Creatine is popular for improving exercise performance and reducing muscle fatigue. When taken in recommended amounts, it is generally considered safe for most healthy people, but when taken in doses higher than recommended, creatine may increase the risk of kidney damage,” she said of creatine supplements.
“If you are generally healthy and don’t exercise intensively, you probably don’t need creatine, but athletes and healthy adults who want to maximize muscle growth may benefit from it,” Dr. concluded. Kathryn Basford.
