7 Common Dietary Supplements | Benefits & Risks

Do you know that approximately 75% of Americans take a dietary supplement? The reason behind varies from supporting general health to enhancing immune and digestive functions. But what are some common dietary supplements? Do they have any risks associated? What’s the right age to start these supplements? Let’s find out the answer to all these questions!

Common Dietary Supplements to Know

Compared to traditional food, dietary supplements add to or supplement the diet. It helps cure and prevent individuals from diseases, which also puts them in the drug category. Here are some common dietary supplements one can explore:

Ashwagandha

Ashwagandha has become a significant social media sensation in recent years, as many people and businesses have started exploring its benefits. It’s a small shrub with yellow flowers that’s native to India and other parts of Southeast Asia. It has a botanical name, Withania somnifera, while the actual word is derived from Sanskrit and means “Smell of the Horse.”

People now use it as a dietary supplement to reduce stress and anxiety as well as to improve athletic performance. Studies show that Ashwagandha can regulate the mediators of stress, including heat shock proteins (Hsp70), cortisol, and stress-activated c-Jun N-terminal protein kinase (JNK-1). The overall activity of the hypothalamic-pituitary-adrenal (HPA) axis is also regulated to help cope with stress.

It also boosts maximum oxygen consumption (VO2 max) in adult athletes, which is important for their intense workouts. However, if someone has autoimmune diseases or cancer, they need to talk to their clinician before taking Ashwagandha as one of the common dietary supplements. It’s primarily because it can impact hormones, which can result in the development of cancerous cells.

Calcium

Unfortunately, many people don’t get enough calcium through their diet to maintain healthy bones and teeth. An estimated 3.5 billion people around the world are at risk of calcium deficiency because of inadequate dietary intake.

There’s no particular age group; people of all ages, including children, fall victim to it. That’s why one of the common dietary supplements that many people include in their routine is calcium.

It helps in the continuous development and maintenance of bones, especially in women approaching menopause, as it’s needed to avoid osteoporosis. In pregnant women, it can lower blood pressure and the risk of preeclampsia.

Collagen

Collagen is a type of protein naturally available in animal skin and ligaments. However, it’s also available as a dietary supplement for people who want to improve their skin, joints, and hair.

A review of nearly 19 studies, which included 1,125 participants aged 20 to 70, found that taking hydrolyzed collagen improved their skin texture.

They saw improved skin elasticity, hydration, and fewer wrinkles compared to placebo treatments. Taking it is quite convenient as people can simply add collagen powder to their daily tea or coffee and drink it.

Iron

Having low iron levels can lead to fatigue, headaches, and, in the worst-case scenario, anemia. Therefore, one of the common dietary supplements that many people incorporate into their routine is iron.

Typically, iron is a mineral that’s important for making red blood cells that carry oxygen. Different types of iron supplements that are available in the market include:

• Ferrous Sulfate: The most common iron supplement that contains good iron levels in each tablet. Doctors recommend taking each with vitamin C to aid in absorption.
• Ferrous Gluconate: It does the same thing as ferrous sulfate; however, it contains a lower quantity of iron in each tablet, which leads many people to assume that it’s better absorbed in the body.

Magnesium

Looking at the increasing mood dysregulation, magnesium is becoming quite popular among people. The human body requires magnesium for more than 300 enzymatic reactions. That’s why its deficiency can have severe effects on one’s health, ranging from insomnia to poor blood pressure.

Nonetheless, a review of 3 studies among adults found that providing 320 to 720 mg of magnesium daily for up to 8 weeks significantly decreased the time it requires for them to fall asleep. Another study found that magnesium supplements reduce symptoms of depression in adults, improving their overall mood.

Vitamins

Many people take multivitamins such as vitamin A, B, C, B12, K, and biotin as dietary supplements. For instance, taking vitamin A improves the immune system and overall skin health. Vitamin C, as mentioned earlier, is useful for iron absorption and collagen formation.

On top of all this, vitamin D is important for strong bones and muscles. They are part of a typical diet, ranging from eggs to fruits and vegetables; however, for individuals with vitamin deficiencies, taking supplements is essential.

Probiotics

Probiotics are actually good bacteria and yeasts that are available in dietary supplements. They are available in a variety of forms such as capsules, powders, and liquids. These microbes add to your supply of important microbes and help you fight pathogens and less friendly bacteria. What truly makes them stand out is their ability to release antimicrobial substances and reinforce gut barriers. Some common probiotic strains include:

• Lactobacillus.
• Bifidobacterium.
• Saccharomyces boulardii.

They offer a variety of unique health benefits, like balancing neurotransmitter production and regulating energy breakdown. However, when choosing the right probiotics, don’t forget to overlook the quality. Make sure they have “live and active cultures” mentioned with a colony-forming unit (CFU) of 1 billion or more.

What are the Common Forms of Dietary Supplements?

Now that you are well aware of the common dietary supplements available, let’s discuss the different forms they are in:

• Tablets: Most common dietary supplements come in tablet form because they are compact, easy to carry, and have a long shelf life. Depending upon its formulation, you can either swallow, chew, or dissolve it.
• Capsules: Capsules contain powdered or liquid supplements in a plant-based or gelatin shell. They are easier to swallow than traditional tablets and are absorbed more quickly.
• Gummies: For children or individuals who dislike the bitter or metallic taste of tablets, supplements are available in a gummy form. They have added sugar that makes the taste pleasant and comparatively enjoyable.
• Powders: Protein, collagen, and green supplements are available in powder form, and people take them by mixing them into liquids, such as tea or smoothies.

What are the Benefits of Common Dietary Supplements?

The global dietary supplements market is growing and expected to hit USD 414.52 billion by 2033. This huge growth is particularly driven by the following benefits:

• Provide essential vitamins and minerals that are essential for regulating various body functions and reactions.
• Folic acid eliminates the risk of neural tube defects in newborns when taken by pregnant women.
• Strengthen the immune system to help fight various diseases and infections, thereby keeping people healthy.

Are There Any Risks with Taking Dietary Supplements?

While dietary supplements might seem completely safe, they aren’t. If not taken with proper care, they can result in the following risks:

• High doses of many common dietary supplements, like minerals and vitamins, can lead to toxicity, which damages the liver and other organs, along with reducing bone strength.
• Some supplements can cause side effects like high blood pressure, dizziness, nausea, and digestive issues.

Considering these risks, children, pregnant women, and people with health conditions are advised to consult their doctors before taking any supplements.

FAQs

Are dietary supplements regulated?

Yes, dietary supplements are regulated by the US Food and Drug Administration (FDA), but they aren’t the same as drugs. The manufacturer is responsible for ensuring the overall safety and labeling of the supplements.

Can supplements replace a balanced diet?

No, supplements cannot replace a balanced diet because traditional whole foods contain fibers and phytochemicals that are essential for the body, but aren’t present in dietary supplements.

How to know which dietary supplements are right for a person?

To determine which dietary supplements are right for a person, individuals should consult their healthcare professionals. They can help identify potential health gaps and recommend the right supplements.

Conclusion

It’s essential for people to incorporate some common dietary supplements into their daily routine to maintain good health. Nonetheless, if you are a supplement manufacturer seeking certified and top-notch manufacturing equipment, get in touch with Finetech today. Explore our range of supplement production and packaging machinery to get the one that best suits your needs and budget!

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