In an ideal world, a balanced diet provides all the nutrients we need. But our crazy obsession with healthy eating has led us to believe supplements are vital for our health. Taking supplements will not correct a poor diet. We get a lot more from foods than just one or two vitamins or minerals; we also get energy, protein, fibre and other natural compounds that can have beneficial effects on our health. It’s the combination of nutrients working together in food that keeps us healthy. Here are five things you need to know about supplements before you start popping pills and making protein shakes. 1. Supplements do not replace food Food contains a complex combination of nutrients working together to support our health. In a balanced diet, each food complements another to provide our bodies with the right combination of good stuff. Although supplements contain many of the same nutrients as food, dont make the mistake of thinking you dont need to eat your recommended daily intake of fruit and veg because you had a multivitamin in the morning. Its more effective to get goodness from wholesome fruit and veg, lean meats, fish and low fat dairy. 2. You can overdo it Nutrients are good for us, so the more the better, right? Wrong. Our bodies can only tolerate certain levels of some nutrients and excessive doses can lead to toxicity. Keep this in mind if youre taking a supplement cocktail every morning. For instance, fat-soluble vitamin A can accumulate to toxic levels in your body if taken in doses that significantly exceed the recommended daily intake. In the short term, this can cause headaches and dry skin. Looking ahead, it can lead to joint pain and poor bone health. 3. There can be side effects Supplements can lead to a variety of side effects - anything from stomach cramps to weight gain. They can also react with other medications. It is well known that increasing levels of vitamin K in your diet can counteract the treatment of blood thinners such as warfarin. Its really important to let your doctor know about any dietary supplements youre taking before you start any medical treatment. 4. Dont be sucked in by big claims Many supplement manufacturers market their products by making sketchy health claims based on dubious evidence. This doesnt mean what theyre saying isnt true. However, youre probably buying a product that wont be of any benefit if youre already eating a good diet. An example of this is the promotion of glucosamine to improve joint health when the evidence for its true effect is inconclusive. Scientific studies have not shown conclusively that glucosamine helps repair or grow new cartilage, or stops cartilage from being further damaged. Glucosamine is often taken with chondroitin, another supplement thought to be effective in treating osteoarthritis OA. Like glucosamine, chondroitin also has conflicting results in studies. (Source: University of Maryland Medical Center) Consider this, if what manufacturers say is true - then why arent these supplements being used by every person in every house, hospital and rest home around he world? Its because more often than not, they dont work. 5. Who should take supplements then? If youre not sure if you need supplements to boost your diet, talk to your local GP. Here are a few situations when you should consider taking a supplement: • Your doctor has said you have a deficiency. • Youre pregnant or trying to be. • Youre having trouble putting on, or maintaining, your weight. • Youre following a restrictive diet or cutting out food groups. • Youre at risk of osteoporosis • Youre following a vegan diet. • You have heavy bleeding during menstrual periods. • You regularly donate blood. • You have a medical condition that affects your absorption of nutrients. • You struggle to meet nutrient requirements through diet alone If you are thinking about trying a supplement, here are a couple of important points to bear in mind: • Do watch out for unreasonable health claims • If a claim seems too good to be true then it probably is. Look at the bigger picture – if it was true how come everyone in the world isn’t taking it! • Don’t mix food supplements and medicines. Some food supplements can interact with medicines. So if you are taking any medication, seek advice from your GP • Don’t take more than the recommended daily dose • Taking too much of a supplement can be harmful, or even toxic. If the manufacturerrecommends just one a day, two are unlikely to be any better for you, and may evenbe harmful.
Posted on: Thu, 22 Jan 2015 09:26:32 +0000
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