Many of us now have nutritional supplements, the so-called nutritional supplements, in the first aid kit or in the kitchen cupboard. People are becoming more and more concerned about their health and are paying more attention to their dietary choices. They try to eat healthy foods, try to improve their health and strive for longevity. And that’s why they increasingly resort to simple, in their opinion, natural and convenient ways. What’s simpler: I ate a dozen tablets – and I’m healthy! This is indeed the case from the point of view of medicine and science, the professor of medicine, president of the National Center for Healthy Nutrition, Dr. Almaz Sharman, helped us find out.
TengriMIX: Almaz Toregeldievich, is it enough to take nutritional supplements to provide your body with all the necessary vitamins and minerals?
Diamond Sharman: Under the right conditions and in the right doses, a dietary supplement can definitely help supply your body with the nutrients it needs. But there are several misconceptions here. I will try to dispel the five most common myths about dietary supplements and tell you how to reap the benefits of supplements and stay healthy.
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Myth 1: Almost everyone needs nutritional supplements.
This is not entirely true. For most adults, a well-balanced, healthy diet rich in fruits, vegetables, lean protein, and whole grains is enough. But when food alone can not cover a deficiency of vitamins or minerals, taking them can help fill in the gaps.
The choice of supplement depends on the blood test, the medical history of the patient and his entire family. For example, many cholesterol-lowering drugs also lower the levels of an incredibly important antioxidant known as CoQ10. Therefore, supplements with this or that substance should sometimes be offered to those taking medications that may cause nutrient deficiencies or reduce the body’s ability to absorb them.
Consult your doctor before taking any supplements. I recommend that you check the levels of vitamin B12, vitamin D, potassium, etc. But if the tests are normal, you should not spend money (sometimes quite tangible amounts) on supplements.
Myth 2: The more supplements you take, the better.
The expression “Too good is not good” applies to supplements. Some dietary supplements in certain doses may have toxic effects. Toxicity is possible in cases with water-soluble and fat-soluble vitamins and minerals. Fat-soluble vitamins, these are vitamins A, D, E and K, can actively accumulate in the body, so they are the most dangerous in terms of toxicity. Excess water-soluble vitamins B and C are usually excreted in the urine, but toxicity is still possible and therefore there are acceptable upper limits for them.
Toxicity usually comes from taking too many supplements and the body’s response depends on the supplement’s nutrient. For example, a poisonous amount of vitamin C can cause indigestion or diarrhea, while a toxic dose of vitamin B6 can cause neuropathy, nerve damage that leads to weakness, numbness and pain in the affected areas. Your doctor will need to determine how much of a particular vitamin or mineral you need. In general, patients do not need to take more than the recommended daily allowance of one nutrient.
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TengriMIX: Okay, so the recommended daily dose is the sweet spot that will help meet (but not replace) the need for nutrients and not lead to toxicity?
Diamond Sharman: Sometimes they may need more. And it is completely safe. For example, you may need more vitamin D than your recommended daily allowance. The fact is that many people, especially office workers, rarely receive sunlight and may experience vitamin D deficiency and even vitamin D deficiency. Laboratory data will show this. It is important to take supplements based on a blood test and re-check the levels of vitamins in your blood, for example, three months after starting the supplement and then twice a year.
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Myth 3: Supplements never interact with drugs
There are certain supplements, especially herbal, that can affect the medicines you take, making them more or less effective. Taking certain medications and supplements together can cause side effects.
For example, if you are taking a blood-thinning anticoagulant, vitamin K, which promotes blood clotting, may affect this medicine. Or another example: you should not take antibiotics along with probiotics, as antibiotics kill probiotics. Their actions are mutually exclusive. To avoid such side effects, it is important to always consult a doctor if you decide to take dietary supplements. In addition, you can read the instructions for the drug and learn about the possible consequences. However, complete information on drug interactions is not available for all supplements.
Myth 4: Supplements always contain what is written on the label.
Some people may think that a diet supplement says that it has 100 percent of your daily needs, but in reality it may contain only 10 percent. When choosing supplements, it is important to make sure they have been tested by a trusted and independent lab, such as NutriTest.
Such a laboratory should not be subject to the supplier, let alone the manufacturer of the product. Independent laboratory tests confirm or do not confirm that the dietary supplement contains everything listed on the label. Complete tests can also ensure that a product is free of hazardous substances that are not naturally listed on the label, such as heavy metals.
Myth 5: What it says on food labels is true.
This is not always the case. Some diet supplements do help people improve their health, but they do not have all the properties that their manufacturers claim. Dietary supplements are not drugs and can not reasonably claim to cure or prevent disease.
The claims that certain dietary supplements increase energy, improve the immune system, reduce weight and even resist the development of cancer sound very tempting. Who would not want that? Such information in leaflets or pill boxes, even from sellers’ lips, is not always true. We must always remember that there is no magic pill for health.
The NutriSteppe mobile app developed by the National Center for Healthy Nutrition will tell you how to choose personally healthy foods and dishes and you can get useful knowledge from Almaz Sharman’s book “Halthy Eating and NutriSteppe Technology: A Reliable Path to Sustainable Health” .
By using the TENGRI promo code when installing the app and purchasing useful articles on it, you will receive an additional one month free subscription. You can also use a promo code and receive a 10% discount when purchasing a book at Meloman Online Stores by following the TENGRI link after logging in to the store’s personal account. The book will help in everyday life in choosing healthy meals and foods, something that is extremely important for the prevention and recovery of diseases. Proper nutrition is a prerequisite for active and high quality longevity, a guarantee of health – the main reward for life.