If you’ve ever perused the supplement aisle in a pharmacy, you’ve likely been overwhelmed by the sheer number of options available. According to a recent survey, 75% of Americans regularly use dietary supplements. While these products can be helpful in providing additional nutrients, it is important to remember that they are not meant to replace a healthy diet.
Kara Burnstine, a nutrition educator, emphasizes that supplements should be viewed as a complement to a nutritious diet, not a replacement. She states, “Supplements will never give you what actual, real food will. They simply aid you along.” However, there are situations where supplements can be beneficial, especially when dietary intake is insufficient or when the quality of the food is questionable.
As we age, our bodies undergo changes, and certain nutrients may become more difficult to absorb. This is where supplements can play a role in bridging the gap. Burnstine points out that calcium is particularly important for maintaining bone strength, especially for women who are past menopause and are at a higher risk of osteoporosis. While calcium supplements can be useful, she also advises incorporating dairy products or green leafy vegetables into the diet and engaging in resistance training to protect bone health.
Vitamin D is another key nutrient that becomes increasingly important as we age. Not only does it support immune health and brain cell activity, but it also aids in calcium absorption. Burnstine notes that vitamin D absorption may decrease as we get older, especially for those who live in areas with limited sun exposure or regularly use sunscreen. Thus, supplementing with vitamin D might be necessary.
Probiotics, which are beneficial bacteria that live in our digestive system, have gained attention for their potential to improve gut health and aid in healthy digestion. Studies suggest that probiotics might counteract age-related changes in gut microbiota and have positive effects on immune health. While it is ideal to obtain probiotics through fermented foods, taking a supplement can also be beneficial.
Mood stabilization is another important aspect of overall health, and magnesium plays a significant role in this area. Low magnesium levels have been linked to increased depression, high blood pressure, heart disease, type 2 diabetes, and osteoporosis. As we age, our bodies may require more magnesium to maintain optimal mental health.
Lastly, a general multivitamin can provide an overall boost of essential nutrients. Although it is not a panacea, Burnstine suggests considering a multivitamin as an “insurance policy” to ensure we are receiving a variety of nutrients. Look for brands with the USP symbol, which signifies consistent quality and accurate labeling of ingredients and potency.
In conclusion, while supplements can be helpful in certain situations, they should never replace a balanced diet. Nutrients obtained from whole foods are the best way to achieve optimal health. However, there are instances where supplements can provide additional support, especially as we age and our bodies undergo changes. It is always important to consult with a healthcare professional before starting any new supplement regimen to ensure it won’t interact with medications or pose any risks.
