Part One

Since we all want to live a healthy lifestyle, most of us designed a daily beauty, fitness and health routines to ensure optimum health. From the very basicdrinking at least eight glasses of water, a lot of people also rely on taking supplements to make sure that they are getting the necessary nutrients they need. But do we really need to take food and health supplements?

The webmd.com shares in its web site some of the most common supplements that people take.

It helps keep your bones strong. People who have healthy levels of it may be less likely to get certain conditions, but more research is needed. Your body makes vitamin D when youre in sunshine. Its also in salmon, tuna and fortified foods. If youre low on vitamin D, your doctor may suggest a supplement. But several large studies show no benefits to otherwise healthy adults. And taking too much is bad for you.

Also called good bacteria, probiotics are found in fermented foods like yogurt, kombucha, miso, and sauerkraut. They can change the balance of good and bad bacteria in your body and may help improve digestion, soothe skin irritation, lower cholesterol, support your immune system, and more. But its not yet clear if probiotics in supplements help treat conditions, and most people dont need to take them every day.

If you know your diet isnt that healthy, can a multivitamin help you fill in the nutritional gaps? Not necessarily. Many studies have found that multivitamins dont fight memory loss, heart disease, or cancer. Meanwhile, getting too many nutrients in pill form can cause harm. Experts usually recommend food as the best source for vitamins and minerals.

Heres a vitamin you definitely want to make sure you have enough of if youre a woman whos planning to get pregnant. Getting enough folic acid can help prevent birth defects in a babys brain and spine. You need 400 micrograms (mcg) per day, and the CDC recommends taking that much in a supplement, along with whatever you get from your diet.

Fiber is in veggies, fruits, whole grains, seeds, nuts, and legumes like beans. It helps cut cholesterol, control blood sugar, and improve digestion. Women under 50 should get 25 grams a day, and men should get 38 grams. But only 5% of us hit those numbers. Taking a fiber supplement is usually safe, but ask your doctor, especially if you take medicines like aspirin. Start slowly to avoid gas and bloating, and be sure to get enough water.

Fish like salmon and sardines have healthy fats called omega-3s that can lower your risk of heart disease. If you dont eat fish, there are fish oil supplements with omega-3s, like EPA and DHA, and there are algae-based supplements. But more research is needed, because omega-3s in pills may work differently than the ones in fish. If you take a pill, the FDA says to keep the dosage to less than 2 grams per day of EPA and DHA combined.

Unless your doctor recommends it, you probably dont need a calcium supplement. Some research has linked them to a greater risk of heart disease and prostate cancer, but that link isnt clear. You can strengthen your bones with exercise like walking, tennis, dancing, and lifting weights. And fill your plate with calcium-rich foods like yogurt, almonds, dark leafy greens (for vitamin K), and fish or fortified foods for vitamin D.

Glucosamine and chondroitin, two types of arthritis supplements, are among the most popular supplements sold in the U.S. They are found naturally in human cartilage. Research on whether they can ease arthritis pain or prevent arthritis is mixed. Still, most experts say theres no harm in trying them, in case youre one of the people who gets relief from them. As with all supplements, its best to check with your doctor first. (To be continued)

Source:www.webmd.com

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