Top seven best dietary supplements

 

Supplements are the best option to fulfill the nutrient requirements in malnourished individuals or those having any illnesses. As with every other synthetic product, the excess usage can cause more damage to health than benefits. It is now justified through research that overuse of dietary supplements could be detrimental to health and general well-being.

Given below is a list of top 7 best supplements that are widely used;

1.       Vitamin A and beta carotene

2.       Vitamin E

3.       Vitamin B6

4.       Multi vitamins

5.       Vitamin D

6.       Calcium

7.       Fish oil supplements

 The details of these supplements, their sources, usage and side effects are as follows:

Vitamin A and beta carotene

Source:

Vitamin A or retinol is present in diet in two forms. Performed vitamin A is found mainly in animal products such as meat, fish, chicken and dairy products. The second form known as the pro vitamin A is found mainly in plant derived foods such as fruits and vegetables. The most well-known pro vitamin is Beta carotene.

Use:

The major functions of vitamin A are as follows:

Maintenance of tooth, bone and skin health.

Maintenance of skeletal tissues, soft tissues and mucous membranes.

Maintenance of good eyesight.

Plays important role in promoting health in pregnant and nursing women.

Side effects:

Excess intake of beta carotene can cause carotenodermia, an orange yellow, displeasing coloration of skin.

At a level of more than 4500 micro-grams per day, vitamin A intake can cause liver toxicity.

Substantial damages could be caused in people with kidney failure.

Excess dietary intake of vitamin A can cause nausea, vomiting, reduced appetite (anorexia), blurred vision, headache, hair loss, fatigue, drowsiness and altered psychological state.

Chronic intake of preformed vitamin A can cause osteoporosis.

 Vitamin E

Source:

vitamin E or Alpha tocopherol is found mainly in plant based products, oils originated from plant and vegetable sources, seeds, and nuts. Following are the sources having the highest amount of Vitamin E;

Sunflower oil

Safflower oil

Soybean oil

Sunflower seeds

Peanut oil

Peanut butter

Beet greens

Collard greens

Wheat germ oil

Spinach

Red and green bell pepper

Asparagus

Mango

Avocado

Use:

It has antioxidant activity. It protects the body tissues from the harmful effects of free radicals. This allows it to prevent aging of body cells.

It helps in boosting the immune system and protects the body from pathogenic infiltration.

It is important for the formation of blood cells particularly RBCs.

It helps in the absorption of vitamin K.

It prevents the clotting of blood and keeps the blood vessels wide.

It helps in the intracellular interaction during body processes.

It allows prevention of cancer, cardio vascular diseases, hepatic diseases and memory loss.

Side effects:

The various side effects of vitamin E are as follows:

It can cause nausea, vomiting, diarrhea, abdominal and intestinal cramps, rashes, blurred vision, increased amount of creatine in urine.

Excessive use of dietary vitamin E can increase the risk of prostate cancer.

It can worsen the condition of patients with the following problems;

Vitamin K deficiency

Retinitis pignemtosa

Bleeding disorders

Diabetic patients

Patients with history of heart attack and stroke

Patients with head and neck cancer

Patients with hepatic diseases.

Vitamin B6 

Source;

Vitamin B6 or pyridoxine is found in a wide variety of foods which include

Pork

Chicken

Turkey

Fish

Meat

Bread

 Oatmeal

Wheat germ

Brown rice

Eggs

Fruits

Vegetables

Soy beans

Peanuts

Milk

Potatoes

Breakfast cereals

Use:

Vitamin B6 is important for the metabolism of fat, protein and carbohydrates.

It helps in the synthesis of RBCs and neurotransmitters.

It plays important role in mood regulation and reduction of symptoms of depression.

It helps in reducing the risk of Alzheimer's disease.

It is used to treat the symptoms of premenstrual syndrome or PMS.

Decreases nausea in pregnant women.

Prevents blocking of arteries and ultimately reduces risk of cardiovascular diseases.

Side effects:

Commonly observed side effects of pyridoxine include decreased folic acid in the body, headache, anorexia, nausea, vomiting, tingling, numbness, loss of sensations and damage to sensory nerves.

Vitamin D

Source:

Vitamin D is found very rarely in nature. The best sources are tuna, salmon and mackerel fish. Minute quantity is present in beef, liver, cheese and other dairy products. Traces are found in carrots, almonds, rice, bread, sunflower seeds and lentils.

Use:

It is important in the absorption of calcium and thus helps in the maintenance of bone density and levels of calcium in the body.

Side effects:

Vitamin D overdose can cause increase in calcium levels in the body. It also causes weakness, drowsiness, headache, anorexia, xerostomia, metallic taste etc.

Calcium

Source:

Calcium is abundantly found in dairy products (milk, cheese, and yogurt), green vegetables, soy beans, tofu, nuts, fortified flour bread and cereals and fish.

Use:

It helps in the formation of bones and teeth.

It helps in preventing osteoporosis.

It allows normal nerve transmission.

It allows release of hormones.

Maintains normal heartbeat.

Side effects:

Excessive use of calcium supplements can cause digestive symptoms such as flatulence, constipation and bloated stomach. 

  Multi vitamins

Source:

Multivitamins are obtained from food combinations of fruits, vegetables, meat, fish, poultry and dairy products.

Use:

Multivitamins are used to supply the body with the vitamins that are not taken in the diet.  Multivitamin supplements also fulfill the deficiency of vitamins caused by illnesses, digestive disorders, pregnancy, malnutrition, kidney disorders etc.

Side effects:

Multivitamins have a variety of adverse effects ranging from rashes to stomach upset. Overdose may also cause allergic reactions. Due to the presence of a number of active ingredients, adverse effects profile could be wide, advice from the doctor or pharmacist is necessary before using the product.

 Fish oil supplements

 Source:

Fish oil supplements are originated from fish like salmon, sardines, herring and cod liver.

Use:

Fish oil supplements are widely used for lowering blood pressure, cholesterol, preventing the development of plaque in the blood vessels, reducing the risk of developing arrhythmias, heart attack and stroke and decrease the chances of death in people with cardiac disorders.

Side effects:

High intake of fish oil supplements can cause bad breath, heart burn, acidity, loose motion, rashes, nausea, vomiting and bleeding from nose.