Dietary Supplements
Dietary supplements are food supplement which supplement the nutrient in the diet and are taken orally. They are in form of pill, capsule, table, or liquid. Role of dietary supplements is to provide adequate amounts of nutrients which we are not able to get from our diet. Supplements provide nutrients either extracted from sources or synthetic, individually or in combination.
This class of nutrient compounds includes vitamins, minerals, fiber, fatty acids and amino acids. We eat food to get energy and nutrition so that our body remains the way it should be ideally but in real world we are not getting enough of nutrition and energy form foods.There are gaps between nutrition we get from our food and actual nutrition requirements of our body.
To fill this gap with nutrition we need Dietary Supplements.
reason to take Dietary Supplements
Below are few reasons to mention why we need dietary supplements
- Everyone has different Nutrition requirements
- Bridge the nutritional gap
- Nutrient Absorption Declines with Age
- Exercise Increases Nutrient Needs
- Unhealthy Eating Habits
- Prevent Health Issues
- Soil Depletion
- Unhealthy Lifestyle habit
- Long distance food transportation
- Stress
Dietary Supplements Side effects.
Apart from losing money Dietary supplements have other major or minor side effects.
Dietary supplement includes vitamins, minerals, fiber, fatty acids and amino acids and each has different side effects may not be the same for example too much vitamin A can cause headaches where as too much protein leads to weight gain.
Some Dietary supplement examples are vitamins, minerals, fiber, fatty acids and amino acids.
Examples of Side effects .
- Increased heart rate.
- High blood pressure.
- Agitation.
- Diarrhea.
- Sleeplessness.
- Kidney problems.
- Liver damage.
Types Of Dietary Supplements.
Below are the list of some of the Dietary supplements which are communally used
Best Whey Protein Powder and Best Whey Protein Isolates.
Whey protein and Isolate is the protein contained in whey, the watery portion of milk that separates from the curds when making cheese.It is commonly marketed as a dietary supplement, and various health claims have been attributed to it. For muscle growth, it is considered to show better result compared to other types of protein.
Best Multivitamins for Men and Women
Multivitamins are combinations of various vitamins, dietary minerals, and other nutritional elements.These multivitamins are available in forms of tablets, capsules, powders and some other forms.The most commonly used ans available are tables and capsules.These multivitamins gaining importance and more and more peoples are intending to use it or already using it because we are not getting enough of vitamins and minerals form our regular food sources. Lack of these vitamins and minerals are causing illness and many other medical conditions.
Best Mass Gainer and Best Weight Gainer
For people who struggle to eat enough to gain weight, mass gainer supplements are an effective way to increase your calorie intake. It provides excellent assistance to change your physique and build your muscles. Along with your regular workout, the mass gainer can do wonders for you. The weight gainer or mass gainers supplement help you to offer the right amount of nutrients and high-quality calories for hitting hard at the gym and multiply your muscle mass.
Best Fat Burner in India
Fat burner Weight loss can help enhance fat loss, but they’re only going to do so if a proper diet is in place. Fat burners work in a variety of ways. They can boost energy, help curb appetite, promote fat to be used for energy, and even increase your metabolism and core temperature so you burn more calories throughout the day.
Best Creatine in India
Creatine Monohydrate Supplements has gains significant popularity among the fitness enthusiast and athlete as creatine helps to boost performance. These supplement are found naturally in our body and produce energy when we lift heavy or do high intensity exercise. More and more athletic are being benefited by use of these creatine as it helps to gain muscles, enhance strength and increase athletic performance.
Best BCAA in India
BCAA supplement also know was Branched Chain Amino Acid Supplement.These are grroup of three essential amino acids – Leucine, Isoleucine and Laline.BCAA supplement helps in mucsle growth and boost performance.
These supplements also helps in weight loss and remarkablly reduse the exersize fatiuge.These supplements are easily avalable online.
Best Probiotic and Prebiotic in India
Probiotics are beneficial bacteria found in certain foods or supplements. Prebiotics are types of fiber that feed the friendly bacteria in the digestive system.
Learn more about these prebiotic and probiotics which will improve your health.
We have listed out some of the best product available for you.
How Much Of Each Dietary Supplements I Need ?
We can categories essential nutrients in 6 groups namely – Water, Carbohydrate, fat, Protein, minerals and vitamins.These also know as micro nutrient as we need in very small quantity. Mirco Nutrients are very important for our health as they support vital functions, including growth, the immune, the central nervous system, and preventing disease.
We need to be consume all these 6 micro nutrient for maintaining our health.
Below is list of some of micro nutrient daily intake.
| Nutrient | Daily requirements (Male) | Daily requirements (Female) |
| Protein | 64 g/day* | 46 g/day* |
| Fluids | 2.6 L/day** | 2.1 L/day** |
| (Including plain water, milk and other drinks) | ||
| Fibre | 30 g/day** | 25 g/day** |
| Vitamin A | 900 μg/day of retinol equivalents | 700 μg/day of retinol equivalents |
| Thiamin | 1.2 mg/day* | 1.1 mg/day* |
| Riboflavin | 1.3 mg/day* | 1.1 mg/day* |
| Niacin | 16 mg/day of niacin equivalents | 14 mg/day of niacin equivalents |
| Vitamin B6 | 1.3 mg/day* | 1.3 mg/day* |
| Vitamin B12 | 2.4 μg/day* | 2.4 μg/day* |
| Folate | 400 μg/day as dietary folate equivalents | 400 μg/day as dietary folate equivalents |
| Vitamin C | 45 mg/day* | 45 mg/day* |
| Calcium | 1000 mg/day* | 1000 mg/day* |
| Iodine | 150 μg/day* | 150 μg/day* |
| Iron | 8 mg/day* | 18 mg/day* |
| Magnesium | 420 mg/day* | 320 mg/day* |
| Potassium | 3800 mg/day* | 2800 mg/day* |
| Sodium | 460-920 mg/day* | 460-920 mg/day* |
| Zinc | 14 mg/day* | 8 mg/day* |
Please Note – The data above is for information only.You should speak to doctor or your nutritionist before you begin taking the supplements.The requirements vary form person to person depending on the age, weight, height and other factors.
Pregnant or Breastfeeding
Recommended Dietary Intake(RDI) and Adequate Intake (AI) requirements may vary if pregnant or breastfeeding. Please consult your health care professional for further advice.
*Recommended Dietary Intake (RDI): The average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97–98 per cent) healthy individuals in a particular life stage and gender group.
**Adequate Intake (AI) – used when an RDI cannot be determined: The average daily nutrient intake level based on observed or experimentally-determined approximations or estimates of nutrient intake by a group (or groups) of apparently healthy people that are assumed to be adequate..
Source : eatforhealth
How Much Calories Need per day?
Daily calorie requirement for males (Source: Health Canada):
| Age | Sedentary level | Low active level | Active level |
| 2-3 years | 1,100 | 1,350 | 1,500 |
| 4-5 years | 1,250 | 1,450 | 1,650 |
| 6-7 years | 1,400 | 1,600 | 1,800 |
| 8-9 years | 1,500 | 1,750 | 2,000 |
| 10-11 years | 1,700 | 2,000 | 2,300 |
| 12-13 years | 1,900 | 2,250 | 2,600 |
| 14-16 years | 2,300 | 2,700 | 3,100 |
| 17-18 years | 2,450 | 2,900 | 3,300 |
| 19-30 years | 2,500 | 2,700 | 3,000 |
| 31-50 years | 2,350 | 2,600 | 2,900 |
| 51-70 years | 2,150 | 2,350 | 2,650 |
| 71+ years | 2,000 | 2,200 | 2,500 |
Daily calorie requirement for females:
| Age | Sedentary level | Low active level | Active level |
| 2-3 years | 1,100 | 1,250 | 1,400 |
| 4-5 years | 1,200 | 1,350 | 1,500 |
| 6-7 years | 1,300 | 1,500 | 1,700 |
| 8-9 years | 1,400 | 1,600 | 1,850 |
| 10-11 years | 1,500 | 1,800 | 2,050 |
| 12-13 years | 1,700 | 2,000 | 2,250 |
| 14-16 years | 1,750 | 2,100 | 2,350 |
| 17-18 years | 1,750 | 2,100 | 2,400 |
| 19-30 years | 1,900 | 2,100 | 2,350 |
| 31-50 years | 1,800 | 2,000 | 2,250 |
| 51-70 years | 1,650 | 1,850 | 2,100 |
| 71+ years | 1,550 | 1,750 | 2,000 |
People aiming for a healthy body weight will need to check the calorie content of the food they eat so that they can compare how much they are burning against their consumption.
5 key Points to check before Taking Dietary Supplements.
- Check Your Dosage
Make sure to check the dosage recommendations printed on the label, or take as suggested by your doctor,. Remember, supplements are for additional nutrients to those you’re already getting from your meals throughout the day. There are no additional advantage of more of a particular vitamin or mineral than you need; in fact, getting too much of certain vitamins or minerals can cause uncomfortable side effects, like vomiting or diarrhea, and more serious health problems, like liver damage. - Take as Directed
Read the label carefully. There are certain methods of taking some supplements such after meal,Before meal.In some case lots of water or some liquid intake is required.Certain vitamins and minerals can affect the absorption or efficacy of some medications. - Read the product label carefully
Certain supplements are not suitable for some people as for example whey protein are contain milk product and may cause allergic reaction if people are sensitive for lactose. - Dietary Supplements are never substitute for Food
These supplement provide addition nutrients to our body and it cannot be substitute for food.Food are very crucial for our well being as it provide many other essential for proper functioning of our system. - Proper Storage
It is very important is supplements properly stored to prevent accident ingestion, always be sure to store medicines and vitamins up and away and out of your child’s reach and sight
4 Points you Need to Know About Dietary Supplements.
- Supplements come in different forms
They come in pills, Liquid or powder forms.hey contain at least one dietary ingredient, such as vitamins, minerals, herbs, botanicals, amino acids or enzymes. - Not all Supplements is for you
There are supplements which can be helpful to you and some may not be helpful to you.Following otehrs without proper knowledge or advice may have side effects. - Dietary Supplements are not always safe
It is always better to take advice or consultant your doctor before take it. - Nothing is as good as a healthy Diet.
Vitamins and minerals are essential to helping your body develop and function as it should. While most people get all of what’s recommended by eating healthy, others need a little extra nutrient boost. That’s where supplements come in — providing you with the support your body needs to stay healthy.