While herbs, vitamins and supplements have many health benefits, they can also be harmful to one’s health; therefore, it is important to possess adequate knowledge about them and always seek the advice of your primary care provider before starting any supplement. The table below outlines health benefits, risks of excessive use, and natural sources of some common herbs, vitamins, and supplements.
How do I know if I need to supplement my diet with extra vitamins, minerals, herbs, and other nutrients?
Unless you eat at least 4-5 servings of fruits and vegetables, adequate amounts of high-quality protein, and recommended daily amounts of healthy fats, such as cold-water fish and extra-virgin olive oil, you may need additional nutritional support. ¹⁴ This does not necessarily mean that you must take vitamins and supplements. Changing your diet to include the right kinds of foods in the right amounts is an ideal way to ensure you are supplying your body with the nutrition that it needs to function optimally.
Reasons why it is necessary to use supplements, at times, includes: ¹⁴
- Replacement of organic fertilizers with synthetics has reduced the nutritional value of plant food
- The aging process results in poorer digestion and inadequate absorption of nutrients
- Dieting results not only in loss of calories, but loss of nutrient intake
- Many medications decrease the amounts of vitamins and minerals in the blood
- Medications for acid reflux may lower calcium, chromium, folic acid, iron, and vitamin C
- Hectic lifestyles make it extremely challenging to eat healthy at every meal
The bottom line is that if you decide to take supplements you need to become as knowledgeable as possible and always seek the advice of your primary care provider before starting any supplement to gain optimal health benefits and prevent self-harm. The following tips will help to get you started: ¹⁵
- Supplements must be taken at least 2 hours before or after medications.
- Quit taking supplements 7-10 days before you plan to have surgery. Supplements may be resumed once you return home and are eating a normal diet.
- Always discuss the supplements you plan to take with your pharmacist or physician to ensure that there is no interaction. You can find physicians who are trained in integrative medicine (use of supplements) at this link: http://drweilhealthnetwork.com/listing/guide/all.
- Never share your supplements with other individuals.
- Never take more than the recommended dose.
- Most supplements should be taken with foods that contain fat, unless the instructions state otherwise.
- Supplements should be stored in a cool, dry area, but should not be refrigerated.
- Supplements must be used along with a well-balanced diet to achieve the best nutritional and health outcomes.
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