Dietary Supplements: The Health Benefits of Pumping Up Your Diet

posted on: Friday March 27, 2015

With the popularity of fast and inexpensive processed food, many of us struggle to get all the nutrients we need out of our diets. As a result, dietary supplements are growing in popularity and are now a multi-billion dollar industry. Still, many of us remain either confused by what to take or skeptical of what the actual benefits of these supplements might be.

“There are six essential nutrients that we need to get each day,” explains Kelli M. Ward, DO, an osteopathic family physician from Lake Havasu City, Ariz. “These are proteins, carbohydrates, fats, vitamins, minerals and water.”

The best source of these nutrients is a healthy, balanced diet, comprised of fresh, whole foods and an abundance of fruits and vegetables.

Dr. Ward notes, however, that even people who strive to eat a healthy diet can sometimes miss essential nutrients. Therefore, nutritional supplements, when taken appropriately, can be beneficial to almost anyone’s diet.

Multivitamins

“The first supplement to consider adding to your diet is the multivitamin,” says Dr. Ward.

There are many essential vitamins and minerals found in multivitamins that can be difficult to attain solely through one’s diet. The health benefits of these nutrients are hard to ignore.Calcium makes your bones stronger. Vitamin B12 gives you more energy. Vitamin Dboosts your immune system.

“Overall, the multivitamin is the single most diverse supplement you can add to your diet,” says Dr. Ward.

However, not all multivitamins are made equal. “Many multivitamins contain synthetic nutrients instead of natural ones, which are harder for the body to absorb,” explains Dr. Ward.  She recommends taking an all-natural multivitamin derived from actual food sources so the body can absorb a much larger percentage of its nutrients.

Healthy Fats

Another important nutrient we should be supplementing our diets with is fat. According to Dr. Ward, it is a common misconception that fat is bad for us when, actually, quite the opposite is true. The body uses fat to do everything from building cell membranes to performing key functions in the brain, eyes, and lungs. Fats also play a vital role in our cardiovascular health as well as in the maintenance of our skin and hair.

“The problem with fat is that people eat too many trans fats, often found in processed food, that not only raise cholesterol, but also increase the risk of heart disease,” says Dr. Ward.

Dr. Ward points out that healthy fats, such as monounsaturated fat, polyunsaturated fat, and the super-healthy fats omega 3 fatty acids, can actually improve the overall health of the heart.

“When combined with exercise, taking an omega 3 supplement can also combat the problem of high triglycerides and low, good (HDL) cholesterol – another common medical problem caused by diets high in trans fat,” says Dr. Ward. Therefore, it is important to make sure our diets include a good amount of these healthy fats.

“Fish oil, which contains concentrated omega 3 fatty acids, is perhaps the best nutritional supplement for healthy fats,” adds Dr. Ward.

Protein

Another good dietary supplement to consider is protein. “Protein is one of the body’s main building blocks for muscle, bone, skin, and other tissues,” says Dr. Ward. Often found in the form of powders or shakes, protein supplements repair muscles and help the body recover from exercise. If your diet is low in protein-rich foods, such as fish, poultry, beans, nuts and whole grains, then you may want to consider adding a protein supplement.

Dr. Ward warns, however, that protein supplementation can be harmful to certain populations, especially those with diminished kidney function.

“Before adding protein, or any other nutritional supplement to your diet, you should check with your doctor to make sure it is safe for you.”