Take supplements, is it necessary or not? : function, dosage, side effects, how to use

Do you often take supplements? Maybe for most people, taking vitamin or mineral supplementation is beneficial for the health of the body. But does the body really need supplementation?

Are supplements good for consumption?

If you are one of those people who thinks that everyone needs supplements to improve or maintain their health, then your assumption is not entirely correct. Consumption of inappropriate supplements will actually be harmful to health.

Research conducted on 38 thousand women aged over 50 years, shows that consumption of iron supplementation can increase the risk of death in this group. From the results of these studies, it does not mean that iron or other mineral supplementation has a bad impact on the body. However, a healthy body actually only needs iron from food, and if we are already consuming foods that are high in iron, then this is enough to meet our daily needs.

Another study conducted by the Mayo Clinic looked at the relationship of vitamin E supplements to heart health. The results of these studies indicate that consuming vitamin E can increase the risk of heart failure and preterm birth, if consumed in excess by pregnant women.

In addition, according to the Mayo Clinic, consuming more than 200 mg of vitamin B6 can result in disorders of the nervous system and heart attacks. While National Institute of Health also states that consuming excessive vitamin A is bad for bone health.

A supplement or multivitamin is not a "magic" pill or drug that can easily meet all your vitamin and mineral needs. Supplementation actually cannot replace the vitamins or minerals that we get from food. Therefore, supplementation or multivitamins are no more "powerful" in nutrition than nutrients from food.

Excess food compared to vitamin and mineral supplements

Food has a variety of benefits that are more than supplements, namely:

Has richer nutrients. Healthy and diverse foods, containing various macro and micro nutrients, not just one type of nutrition such as supplements. For example, citrus fruit contains vitamin C, beta-carotene which is good for the eyes, calcium which is good for bones and teeth, and various other nutrients.

Contains fiber. Apart from being rich in nutrients, many foods contain high fiber, such as wheat, various kinds of vegetables and fruit. From these foods, our bodies can get fiber intake which is useful for helping digestion and smooth bowel movements, as well as preventing the occurrence of type 2 diabetes mellitus and various kinds of heart disease.

Consists of other chemical substances. Antioxidants are found in various vegetables and fruits such as oranges, various types of berries, wheat, and many more. Various studies have shown that antioxidants are useful for preventing damage to cells and tissues that can lead to various diseases such as Alzheimer's, cancer and heart disease. In addition, vegetables usually contain substances, namely phytochemicals, which are useful for preventing the body from developing high blood pressure, diabetes mellitus, cancer, and coronary heart disease.

Who needs supplements?

If you often eat healthy foods, which are low in fat, salt or sugar, high in fiber, such as vegetables and fruits, then you no longer need to take any vitamin supplements or pills. However, people who experience some physiological conditions or special diseases, may even need supplementation to support their nutrition.

• Pregnant women and nursing mothers. Usually requires supplementation of iron, folic acid, and various other minerals to support this condition.
• Elderly (people aged 50 years or more). At that age it is advisable to consume more vitamin B12, to prevent rapid cognitive decline.
• People who experience chronic diarrhea, food allergies, or diseases of the liver, digestion, and pancreas, and cancer, which make them unable to eat certain foods, and thus suffer from nutrient deficiencies.
• Women who experience heavy bleeding or are menstruating, usually experience iron deficiency. Therefore they need additional iron from supplements.
• People who don't eat well, or have a habit of eating fewer than 1600 calories per day.
• People on a vegan and vegetarian diet.

If you belong to the group mentioned above, then consult your doctor what supplements are needed to support and help maintain your health. But if you don't have any history and feel healthy, then what you need is healthy food, not supplements. Even taking excessive supplements or multivitamins can lead to various complications for your health.