Nutritional supplements are an expanding market and there’s a heap of information out there on which supplements you should be taking. But how much do you really know about them? How do they work and do you actually need them? I picked the brains of Sheila Zhou, expert Scientist at USANA Health Sciences and Susie Burrell, nutritionist and dietitian and D&X ambassador to find out.
RELATED: 3 things olive leaf extract can do for you
RELATED: Beauty buzzwords and their meanings
How do they work?
Supplements have two main purposes, the first of which is dietary. We’ve all heard of the national dietary guidelines, right? These guidelines are recommendations for our daily intake of nutrients (based on a balanced diet and regular exercise). Susie explains that supplements “can bridge the gap between dietary intake and ideal requirements”. For example, if you’re not getting the recommended intake of omega 3s through your diet, you can take a fish oil supplement like Blackmores Odourless Fish Oil Mini Caps which contains your daily dose of omega 3s.
The other function of supplements is therapeutic. Sheila tells me some supplements “can help relieve certain disease symptoms and can be used as an adjunct treatment in the management of certain medical conditions”. So, for example, if a woman has a history of urinary tract infections, a supplement like Swisse Ultiboost High Strength Cranberry can help to prevent further occurrences as it contains high-strength doses of the naturally nutrient-rich fruit.
Common misconceptions
#1 They’re useless – Sheila tells me she’s heard many times that supplementation is just “producing expensive urine” but in actual fact, many Aussie diets are lacking in the “recommended servings of vegetables and fruits and are not meeting the recommended intake level for long chain omega-3 polyunsaturated fatty acids”. Sheila adds that iodine and vitamin C deficiency is also very common. As such, supplements are a very useful way to reach the recommended amount of daily nutrients.
#2 More is better – On the other end of the scale, Sheila explains that some people “may find false security in believing that supplementation may replace a healthy, balanced diet”. Susie agrees, saying “supplementation should complement your diet, not replace it”. Supplements are meant to do just as their name suggests, supplement where a nutrient intake is deficient.
Which would benefit me?
Women – Susie recommends fish oil for omega 3 fats, cranberry for urinary health, probiotics for gut health and potentially evening primrose oil to help relieve menstrual pain. Sheila adds calcium, folate, iodine, iron, fish oil and soy isoflavone are particularly beneficial for women.
Men – Susie suggests fish oil for omega 3 fats, glucosamine for joint health and potentially a liver health complex if they are regular drinkers. Sheila also says zinc, coenzyme Q10, fish oil, lycopene and saw palmetto are great for men.
Stress – Susie explains that vitamin B is often prescribed to help manage blood glucose levels which can help ease the symptoms of stress. She adds, “There is also some suggestion that evening primrose oil can help to ease the experience of anxiety.”
Low immunity – Sheila suggests taking immunity-boosting supplements like vitamins C, D and E, zinc, selenium, yeast beta glucan and reishi mushroom. Susie recommends taking probiotics and also encourages drinking “a veggie-rich green juice” every day!
RELATED: A nutritionist’s day on a plate
Do you take supplements? Were you aware of how they work?
Reported spam – 1 count.
BH, please remove.
They work but it is really important to have a good eating habit.