Choosing between different dietary supplements varies not only because of different brands but also sometimes due to not knowing which best dietary supplement specifically suits you.
For instance, iron supplements primarily suit those with anemia, protein supplements are for those wishing to build muscle and support muscle mass, and probiotic supplements are more suitable for those looking to improve digestive health.
Thus, dietary supplements differ in their benefits and purpose of use. So, how do you choose the best dietary supplements for you? And when do you truly need dietary supplements?
What are Dietary Supplements and When Do You Need Them?
A dietary supplement is a product you take to add nutritional value to your diet. A dietary supplement may contain a single ingredient or a blend of the following:
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Vitamins.
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Minerals.
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Herbs or other botanicals.
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Amino acids.
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Concentrates, metabolites, constituents, or extracts.
Dietary supplements can come in various forms, including:
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Tablets.
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Capsules.
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Softgels.
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Liquids.
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Powders.
Types of Dietary Supplements
Dietary supplements are not of a single type; rather, they are divided into several categories as follows:
1. Micronutrients: Vitamins and Minerals
The body needs vitamins and minerals to function properly; in fact, a deficiency in vitamins and minerals can weaken your body's ability to heal and protect itself from diseases.
However, as the name suggests, dietary supplements are a supplement to a healthy diet, not a solution for an unhealthy one.
Therefore, eating a balanced and diverse diet rich in fresh fruits, vegetables, whole grains, lean proteins, and healthy fats is the best way to ensure you get the vitamins and minerals your body needs.
Examples of vitamins and minerals your body needs:
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Vitamin A.
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Vitamin B12.
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Vitamin D.
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Vitamin E.
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Vitamin C.
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Calcium.
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Iron.
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Magnesium.
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Zinc.
2. Herbal and Botanical Supplements
Herbal and botanical supplements are made from plants or plant parts and are used for medicinal or therapeutic purposes.
They differ from vitamins and minerals in that they possess medicinal value. Before modern Western medicine, traditional remedies relied on herbs to prevent and treat certain diseases.
Common herbs used in supplements include:
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Ashwagandha: Helps improve sleep quality and reduce stress.
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Ginkgo Biloba: Supports brain function.
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Turmeric: Contains curcumin, which helps reduce inflammation and support joint health.
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Ginseng: Supports brain function.
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St. John's Wort: Supports mental health.
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Saw Palmetto: Supports prostate health.
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Ginger: Contributes to digestion and reduces nausea.
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Green Tea: Supports immunity and brain function.
3. Whole Food Supplements
These supplements are made from whole food sources and typically provide the same nutrients that their whole food sources provide (vitamins, minerals, antioxidants, phytonutrients, or bioactive compounds).
Unlike traditional synthetic vitamin and mineral supplements, they are non-synthetic, made from concentrated whole foods, and have undergone minimal processing.
Examples of this type of supplement include:
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Green powders containing ingredients like spirulina, chlorella, or barley grass.
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Probiotics.
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Fruit and vegetable powders.
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Omega-3-rich fish oils.
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Protein powders (both animal and plant-based).
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Fiber supplements.
Some researchers believe that the nutrients in these supplements are better absorbed and used more efficiently in the body compared to traditional synthetic dietary supplements, although evidence for this is still needed.
Why Do You Need to Take Dietary Supplements?
The importance of taking dietary supplements lies in supporting health, especially at certain times. For example, you might benefit from supplements in the following cases:
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Women of childbearing age.
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Pregnant or breastfeeding women, or those seeking to become pregnant.
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Postmenopausal women.
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Children or adolescents who do not get enough nutrients from food.
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The elderly.
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Highly physically active individuals.
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Following a restrictive diet, such as a vegan diet.
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Eating disorders.
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Limited exposure to sunlight.
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Suffering from a chronic medical condition, injury, or recovering from surgery.
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Taking medications that deplete nutrients, such as corticosteroids.
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Chronic stress.
While dietary supplements compensate for nutrient deficiencies and cover nutritional gaps, they are not a substitute for a diverse and balanced diet.
The Most Important Dietary Supplements Your Body Needs
The most important dietary supplements or vitamins and minerals your body needs include:
1. Multivitamins
Multivitamin supplements may be beneficial in cases of:
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Following a restrictive or strict diet.
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Deficiency in certain nutrients.
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Pregnancy or planning for pregnancy.
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Suffering from certain health problems, such as anemia or osteoporosis.
It is unlikely that you will need multivitamins if you eat a diverse and balanced diet or do not suffer from a chronic health problem.
Also, ensure not to overconsume multivitamins, as they can interact with certain medications or become toxic in high doses.
2. Vitamin B12
Vitamin B12 is found naturally in animal products. You may need B12 supplements in cases of:
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Vitamin B12 deficiency.
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Following a vegan diet.
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Pernicious anemia.
Be sure to consult a doctor or nutritionist to determine the appropriate dose, as excessive B12 intake can lead to headaches, nausea, vomiting, or diarrhea.
3. Vitamin C
Vitamin C is found in many fruits and vegetables, including oranges, tomatoes, bell peppers, and broccoli. You may need it in cases of:
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Not eating a variety of fruits and vegetables.
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Smoking.
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Weak immunity.
Although Vitamin C supplements do not prevent the common cold, they may reduce its duration. It is safe when taken in prescribed doses.
However, if you are taking statins (for high cholesterol) or undergoing chemotherapy, you should avoid taking Vitamin C supplements.
4. Vitamin D
Vitamin D is essential for bone health and immune function. Sunlight is its primary source, and it can also be obtained from fish and fortified dairy products. You may benefit from Vitamin D supplements specifically in cases of:
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Not spending much time outdoors.
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Old age.
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Fragile bones or fractures.
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Vitamin D deficiency.
It is essential not to overconsume Vitamin D, as very high doses can lead to toxicity.
5. Calcium
Calcium is available in dairy products, dark leafy greens, nuts, and seeds. Calcium supplements may be more beneficial in cases of:
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Postmenopausal women.
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Osteoporosis.
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Recovery from bone fractures.
Avoid taking calcium supplements if you already have high calcium levels, are prone to kidney stones, or are taking blood thinners, certain heart medications, or cancer treatments.
6. Iron
Iron is available in meat, legumes, nuts, and dark leafy greens. You may have a greater need for iron supplements in cases of:
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Anemia.
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Low iron stores.
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Pre-natal, pregnancy, or breastfeeding stages.
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Heavy menstrual periods.
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Frequent blood donation.
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Suffering from certain digestive disorders.
Consuming Vitamin C-rich foods or Vitamin C supplements with iron can enhance iron absorption.
If you take iron supplements, you should consume calcium-containing foods or supplements two hours before or after taking the iron.
7. Magnesium
Magnesium is found in whole grains, legumes, dark leafy greens, and dark chocolate. Magnesium supplements may be useful for relieving:
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Muscle cramps.
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Migraines.
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Constipation.
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Improving sleep. Avoid magnesium supplements in cases of kidney disease or if taking antibiotics, antacids containing magnesium, blood thinners, or certain diuretics.
8. Zinc
Zinc is found in meat, legumes, nuts, and shellfish. It plays a role in supporting immunity and wound healing.
Some people are more prone to zinc deficiency, such as in cases of Celiac disease or Inflammatory Bowel Disease (IBD).
Avoid zinc supplements if you are taking blood pressure medications, antibiotics, or diuretics.
9. Folic Acid (Vitamin B9)
Folic acid is found in green vegetables and legumes. Folic acid supplements are essential during pregnancy or when trying to conceive; they help prevent neural tube defects in infants, such as spina bifida.
Folic acid supplements are generally safe, but high doses may mask a Vitamin B12 deficiency, so stick to the doses prescribed by your doctor.
10. Probiotics
Probiotics are live microorganisms or beneficial bacteria naturally present in the gut. Sources include yogurt, kefir, kombucha, kimchi, and sauerkraut.
Probiotics contribute to gut health, immunity, and mental health. Probiotic supplements can be effective if a symptom-targeted approach is followed, meaning taking a supplement with the correct bacterial strain to overcome your specific symptoms.
Probiotics should only be taken under the supervision of a doctor or nutritionist.
11. Fiber Supplements
Fiber is a type of carbohydrate found in whole grains, legumes, fruits, vegetables, nuts, and seeds. It is essential for digestive and heart health and contributes to the prevention of diabetes and cancer.
Fiber supplements may help improve bowel movements and require adequate fluid intake. Avoid taking them with certain medications, such as antidepressants, cholesterol medications, or blood thinners.
12. Omega-3 Supplements
Fish oils are rich in Omega-3 fatty acids. Omega-3 is also available in salmon, olives, avocados, nuts, and seeds. It helps:
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Reduce the risk of heart disease.
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Improve brain health.
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Relieve joint pain and inflammation.
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Support fetal brain development during pregnancy.
13. Protein Supplements
Protein is available in many plant and animal foods, such as legumes, eggs, meat, and poultry.
Protein supplements usually come in bar or powder form and may be made from whey, casein, soy, pea, or brown rice protein.
Protein supplements are generally safe for consumption and are highly effective in building and maintaining muscle mass when paired with an appropriate diet and resistance training.
It is one of the most important dietary supplements for athletes. However, abstain from protein supplements if you suffer from kidney disease.
Best Dietary Supplement from the Pharmacy to Improve Health
AlJawaher Almotamyza Pharmacies provide a range of diverse dietary supplements that suit your health needs, such as:
1. GP Vitalife Multivitamins
GP Vitalife contains most vitamins and minerals the body needs to support immunity, promote health, and support energy and vitality.
2. Centrum 30 Tablets for Men
Centrum is a dietary supplement containing all vitamins for men, enhancing health, strengthening immunity, and maintaining bone and organ health.
3. Ferrobiotron
Ferrobiotrin is a dietary supplement containing iron and other minerals and vitamins. It is used to treat anemia caused by iron deficiency, malnutrition, or to compensate for mineral and vitamin deficiencies.
4. Lodaat Zinc Tablets (30 mg)
Lodaat tablets contain 30 mg of zinc (100 tablets). It supports immunity, promotes wound healing, and maintains the senses of smell and taste.
5. Marnys Salmon Oil Omega-3 1000 mg
Marnys Salmon oil contains 1000 mg of Omega-3, which maintains heart health, enhances memory, focus, and brain function, and aids fetal brain development.
6. Vitamin D-3 5000 IU Essential
Vitamin D-3 Essential provides 5000 IU of Vitamin D, which enhances calcium absorption, maintains bone health, and supports immunity.
7. Jamieson Calcium 500 mg + Vitamin D-3 1000 IU
Jamieson contains 500 mg of calcium plus 1000 IU of Vitamin D3, ensuring bone health and prevention of osteoporosis and fractures.
8. Mothernest Iron, Folic Acid, and Vitamin B12
Mothernest is a dietary supplement for treating anemia and compensating for iron, B12, or folic acid deficiency. It has a natural blackcurrant flavor.
9. Ferromed Iron Capsules
Ferromed capsules contain iron, Vitamin C (which enhances iron absorption), and folic acid. It supports red blood cell production and treats iron-deficiency anemia.
10. Jamieson Vitamin C 1000 mg
Jamieson Vitamin C contains 1000 mg of Vitamin C, supporting immunity and reducing cold duration, while also enhancing iron absorption.
11. Magnesium 100 mg Jamieson
Magnesium Jamieson contains 100 mg of magnesium, maintaining muscle function and helping improve sleep and reduce anxiety and migraines.
12. Dicoflor Probiotic Supplement
Dicoflor Probiotic supports digestive health by restoring bacterial balance in the gut, providing beneficial bacteria that enhance digestion and immunity.
13. Super Fiber Supplement
Super Fiber supplement improves digestive health by providing fiber, which helps regulate bowel movements, prevent constipation, and improve digestion.
14. Ensure Max Protein Nutrition (French Vanilla)
Ensure Max Protein French Vanilla supports muscle mass and nutritional needs; provides 30 grams of protein per bottle, plus all essential minerals and vitamins.
15. Sawpro Dietary Supplement
Sawpro maintains prostate health in men and helps reduce symptoms of prostate enlargement. It contains pumpkin seed oil, nettle leaf extract, and other natural ingredients.
How to Choose the Best Dietary Supplement for You?
Below are some tips to help you choose the best dietary supplements for you:
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Professional Consultation: You must consult a doctor or nutritionist to know your needs and whether dietary supplements are suitable for you or if you truly need them.
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Safety and Efficacy: Identify reputable brands that produce safe dietary supplements.
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Dosage: Know the recommended and safe doses to take, and do not increase the dose without referring to a doctor.
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Know Your Health Issue: Choose the supplement appropriate for your specific condition according to your doctor's guidance.
