Most Americans have taken a vitamin/mineral supplement or bought nutritional drink-mix powders in an effort to boost health and vitality. The National Health and Nutrition Examination Survey (NHANES), a program of studies designed to assess the health and nutritional status of adults and children in the United States, indicates that over 50% of all adult-aged Americans take some sort of daily supplement. But which types of supplements, if any, make a difference in longevity and overall well being?
Experts at the United States Department of Agriculture (USDA) indicate that a healthy, well-balanced diet will offer proper nutrition for most healthy Americans. However, there are special recommendations for certain demographics:
- Many people over the age of 50 cannot absorb vitamin B12 from their foods as well as they once did. As a result, the USDA suggests a B12 supplement which has the vitamin in a crystalline form that can be more readily absorbed. Fortified foods, such as cereal, also contain B12 in this crystalline form.
- Adolescent females and women of childbearing age who may become pregnant should eat iron-rich foods. Meats, cooked dry beans and spinach or fortified cereals are all good sources of iron. This group should also be sure to get enough vitamin C and folic acid, also known as vitamin B9.
- Older adults, people who do not get daily exposure to sunlight or those with darker skin should also be aware of getting proper amounts of vitamin D from foods or supplements.
In addition to these recommendations, experts at the American Heart Association suggest that people talk to their doctors about either eating an omega-3 fatty acid containing fish source, such as salmon, several times a week, or taking omega-3 supplements.
While there is not much scientific evidence to prove the direct health benefits of many supplements, the recommendations above are supported by sound research and years of study. Both the USDA and the American Heart Association are quick to point out that supplements are not a substitution for proper eating and must be looked at with the guidance of a health professional on a case to case basis.
References:
http://nccam.nih.gov/health/supplements/wiseuse.htm
http://www.nutrition.gov/dietary-supplements/questions-ask-taking-vitamin-and-mineral-supplements
http://newsinhealth.nih.gov/issue/aug2013/feature1
http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/Vitamin-and-Mineral-Supplements_UCM_306033_Article.jsp
