Nutritional Supplements in the Diet

Nutritional supplements are an important part of many people's diets. Because we often struggle to get the right nutrients we need from our diets, it may be necessary to add what we miss through supplementation. The most common supplements can be divided into four categories: vitamins, minerals, oils and proteins.

Vitamin Supplements in the Diet

• Vitamins are essential to bodily function, and we obtain many of the vitamins we need from a healthy and balanced diet. However, for many people, it can be difficult to obtain the proper balance of meat, fruits and vegetables needed to provide the recommended quantities of vitamins required for health. This quantity is called the Recommended Daily Allowance (RDA) and is set by the Food and Drug Administration (FDA). This recommended quantities should not be exceeded, as it can have an adverse effect on health. Vitamins are either water-soluble or fat-soluble and so should be consumed at mealtimes for maximum absorption. Vitamins are classified by letters of the alphabet and numbers, e.g. C, A, E, B12, K.

Mineral Supplementation in the Diet

• Many people's diets can also be deficient in certain minerals. Minerals such as zinc, magnesium, cobalt, selenium, calcium and phosphate are all required by the body for essential functions, but a modern diet can sometimes not include sufficient amounts of these compounds; so it is necessary to supplement. People with restricted diets, such as vegetarian/vegan or coeliac, can have mineral deficiencies that should be rectified through supplementation. Very active persons are also encouraged to supplement minerals, as exercise can cause the body to lose some of these compounds.

Supplementing Oils in the Diet

• Many health professionals recommend supplementing with oils. UK nutritional guidelines suggest three portions of oily fish per week. This is due to the perceived health benefits of Omega-3 fatty acids, which are found in abundance in oily fish such as mackerel and sardines. However, supplementing with fish oil or vegetable-based Omega 3 capsules is a convenient alternative to eating fish. Health benefits are said to include reduced cholesterol levels, improved fat metabolism and even better skin.

Protein Supplementation in the Diet

• Protein supplementation is not just for the hardcore bodybuilder. Many people do not get enough protein in their diet and supplementing is a convenient way to increase protein intake. Common protein supplementation is through whey, casein, egg and soy proteins, as these have the highest biological value (BV), meaning they are the most use to the body. Supplementing with protein can increase energy levels and has been shown to improve fat burning in the body by some studies. Whey protein is the most common and can be taken in a convenient shake.