Food is the best way to get all the nutrients you need. But if you think your diet might miss the mark, supplements could help.
Not sure if you’re on track or running low on any vitamins or minerals? Your doctor or a registered dietitian can help you find out. In some cases, they may give you a blood test, like to see if your vitamin D level is OK. But they will probably just need to hear about your typical eating habits. To help out, jot down what you eat and drink for a couple of days.
Step 1: Find Out What You Need
Your healthful needs rely on upon:
Your age
The sorts of sustenances you eat
Any medicinal conditions you have
What medical issues you’re at hazard for
For example, in case you’re at hazard for osteoporosis, your specialist may suggest calcium and vitamin D. Or, on the other hand on the off chance that you are a lady who may get pregnant, it’s vital for you to take folic corrosive, which averts birth absconds. Or, on the other hand in the event that you are chipping away at better heart wellbeing, your arrangement may incorporate omega-3s.
Step 2: Shop Smart
Use these tips to help you choose your supplements wisely.
do your homework done: Look up what each supplement does, and its dangers and advantages. “Many individuals are simply snatching stuff off the rack since they caught wind of it on TV or in light of the fact that individuals are discussing it,” says Jim White, RD, a representative for the Academy of Nutrition and Dietetics. If all else fails, ask your specialist. On the off chance that something sounds pipe dream …
Check for seals of endorsement: ConsumerLab.com, NSF Internationals, and U.S. Pharmacopeia are free associations that do tests to check whether the fixings on the name are in the holder and the item is up to their benchmarks. Yet, they don’t test to check whether the supplement has a specific wellbeing impact or is protected.
Pose these 4 inquiries:
What are the advantages?
Does this have any dangers?
What amount of this do I take?
To what extent would it be a good idea for me to take it?
Questions? Call the creator. They can answer inquiries regarding fixings and the amount to take, for example.
Step 3: Update Your Doctor
Tell your doctor what you take. She will check on:
Possible side effects: Some may affect other medicines you take. For instance, if you take a blood thinner, you shouldn’t take too much vitamin K, which causes blood to clot, says Kelly Pritchett, PhD, assistant professor of clinical nutrition at Central Washington University. If you are going to have surgery, you may need to stop taking omega-3s because of the risk of bleeding. Your doctor can help you find the right balance.
How it fits into your diet: Some vitamins need to be taken with food, others without. “You wouldn’t take your iron supplement with milk because iron and calcium compete for absorption,” Pritchett says.
How much is OK: Your daily recommended intake (DRI) for many vitamins and minerals depends in part on your age and gender. It may change if you’re pregnant, nursing, have a health condition, or are low on that nutrient.
“Some people get 10 times the DRI,” White says. “It might be too much. You really have to assess the total diet,” which includes what you eat and drink.
Your expectations: You still need to eat healthy and keep up with your usual medical care. It’s also a good idea to keep a record of what you take and any results or side effects.