Folic acid, which can reduce congenital malformations when taken by pregnant women. Vitamin D, which can strengthen bones Evidence suggests that some supplements may improve health in different ways. The most popular nutrient supplements are multivitamins, calcium, and vitamins B, C, and D. Calcium promotes bone health, and vitamin D helps the body absorb calcium.
Vitamins C and E are antioxidant molecules that prevent cell damage and help maintain health. Whole grains, fruits, vegetables, nuts, and seeds are the best sources of fiber, but many people need supplements to meet these goals. On the other hand, it has also been claimed that garlic supplements can prevent cancer, but the evidence is conflicting. And while you're seeing your doctor for checkups, screenings, and treatments, be sure to tell him about all your supplements.
Therefore, the next step is to carry out randomized clinical trials, in which volunteers are randomly assigned the supplement or an identical-looking placebo (a fictitious pill) while researchers monitor their health status. Other research has shown that, in children, taking vitamin D supplements can reduce the likelihood of contracting the flu and that, in older adults, it can improve bone health and reduce the incidence of fractures. So it shouldn't surprise us that, if you take antibiotics, it might be a good idea to take a probiotic (either a supplement or a food naturally rich in bacteria, such as yogurt) to replace bacteria colonies in your gut. Information is Beautiful, a data visualization website, has a thought-provoking interactive space that shows supplements based on the strength of the evidence that they are beneficial.
Many people take supplements in the belief that they will preserve health or prevent diseases; many others use supplements to treat specific conditions that have already appeared. Fortification with folate has alleviated the problem of congenital malformations, but obstetricians continue to recommend supplements to women who are trying to conceive or who are already pregnant. The Dietary Supplement Health and Education Act restricts the FDA's ability to regulate products that are marketed as dietary supplements, even though most people buy them for health reasons, not nutrition. If you need fiber supplements, consider psyllium, which has the added benefit of lowering cholesterol levels.
A daily intake of 400 micrograms of folic acid, whether in the form of supplements or fortified foods, is important for all women of child-bearing age. For people with cardiovascular disease who don't eat fish regularly, it's reasonable to take a fish oil supplement. Because nearly all supplements are used without medical supervision or control, most of the 50,000 adverse reactions estimated to occur in the United States each year go unreported.
