The consumption of dietary supplements is on the rise, a product destined to meet a growing and constantly evolving demand.
However, to find the best product for you, you need to understand your goals and needs. Are you looking to lose weight or gain muscle mass? Are you trying to boost your energy levels? Or perhaps you’re seeking a supplement to help with digestive issues like irritable bowel syndrome or constipation?
How do you choose your dietary supplements? Let’s take a comprehensive look together, and you’re sure to find the product that best suits your needs.
What is a dietary supplement?
A dietary supplement is a food product that contains one or more additional ingredients designed to add nutritional value to your diet.
Dietary supplements are commonly used by people looking to lose weight, build muscle, improve energy, or enhance their overall health and well-being.
The ingredients in a dietary supplement can include vitamins, minerals, amino acids, and others. They are generally taken in small doses and can help people dealing with specific health issues.
The main types of dietary supplements
Dietary supplements are not meant to replace your diet but to complement it. They can come in the form of capsules, tablets, lozenges, ampoules, and powdered packets. There are various types of dietary supplements, including:
Vitamins
Vitamins are organic compounds that the human body needs in small amounts to function properly. They can be obtained through food or synthesized by the body from other substances.
In general, vitamins are classified into two main categories: water-soluble and fat-soluble vitamins. Water-soluble vitamins include Vitamin C and the B-complex vitamins—B1, B2, B3, B5, B6, B12, and folic acid. Fat-soluble vitamins include Vitamin A (retinol), D (calciferol), E (d-alpha tocopherol), and K (phylloquinone).
Antioxidants
Antioxidants are nutrients that help protect cells from damage caused by free radicals.
Free radicals are produced by the body’s normal metabolism and exposure to environmental factors such as cigarette smoke and radiation. Antioxidants are also found in foods like fruits, vegetables, and whole grains.
Proteins
Proteins are made up of amino acids, the building blocks of muscle tissue. They are involved in nearly every aspect of your body’s functioning.
Proteins make up hair, skin, muscles, and organs; they form enzymes that help your body digest food; and they act as antibodies to fight infections.
Fats
Omega-3 fatty acids are a crucial part of your diet as they provide energy, help absorb vitamins, and supply the body with essential fatty acids. They also regulate numerous bodily functions.
What are the forms of dietary supplements?
Dietary supplements available in pharmacies or health stores come in various forms, including:
- Capsules
- Tablets
- Lozenges
- Powder
- Liquid
How to ensure the quality of dietary supplements? Key criteria to check!
To check the quality of dietary supplements, carefully read the product label, which will inform you about the form, composition, origin, and more.
Here are some key performance criteria to consider (this is a brief list):
- The supplement should be made from high-quality ingredients.
- It must contain ingredients whose effectiveness has been proven through studies.
- The manufacturer should list the exact ingredients on the packaging. If not, do not purchase it.
- A good supplement should contain at least one of the following ingredients: Vitamin D, Vitamin C, Vitamin E, B-complex vitamins, and omega-3 fatty acids. It may also contain other nutrients such as amino acids and minerals.
- The supplement should not contain toxic solvents.
- For effectiveness, the supplement must be in a form that is easily absorbed by the body.
- It should have undergone clinical trials to prove its effectiveness and safety for human use.
If you have doubts about the composition of a specific product, directly contact the manufacturer or search online to read reviews from other customers who have tried the product.