Cellular Nutrition – Nutrians

Dietary Supplements: Do We Really Need Them?

nutrians — Sat, 05 Aug 2023 08:23:11 +0000

In today’s health-conscious world, the popularity of dietary supplements has skyrocketed. Walk into any pharmacy, supermarket or health food store, and you’ll find shelves filled with an array of these. Supplement recommendations are also found everywhere — on commercials, through social media influencers, and from your neighbors, friends, and family.

People take food supplements for all kinds of reasons, usually relating to their health. They hope for the boost in immunity, improved physical performance, anti-ageing, longevity, reduced risk of chronic disease, treatment of speciﬁc ailments such as arthritis or improved general health and wellbeing.

However, it’s important to question whether we truly need to rely on a multitude of daily supplements. Are they essential for everyone, or is it possible to obtain optimal nutrition through a well-balanced diet alone? Let’s explore the topic and shed light on whether supplementation is necessary or potentially harmful.

What is a Dietary Supplement?

As the name implies, dietary supplements include any consumed products that aim to supplement the diet and provide additional nutrients that may be missing or aren’t being consumed in sufﬁcient quantities. It can include vitamins, minerals, an amino acid, essential fatty acids, fiber or various plants and herbal extracts either singly or in combination. They also come in a variety of forms, including traditional tablets, capsules, powders, drinks, and supplement bars.

The Power of a Balanced Diet

It is crucial to understand that the foundation of good health lies in a well-balanced diet. A diet consisting of whole foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats, provides a wide range of nutrients essential for our body to function optimally. These nutrients include vitamins, minerals, fiber, and antioxidants that work synergistically to promote overall well-being and reduce the risk of chronic diseases.

Supplements as a Safety Net

While a balanced diet should be our primary source of nutrients, certain situations may warrant the need for supplements. For example, individuals with specific dietary restrictions, such as vegans, vegetarians or those with food allergies, may benefit from targeted supplementation to address potential nutrient deficiencies. Additionally, some populations, such as pregnant women or older adults may require supplements due to increased nutrient needs or impaired absorption. For example, women trying to conceive and those in the ﬁrst 12 weeks of their pregnancy are recommended to take folic acid supplement to reduce the risk of birth defects of brain and spine. Likewise, iron supplements during pregnancy can substantially reduce the risk of anemia and perinatal complications in mothers. People who are not exposed to much sun may require vitamin D supplement. Vegans and strict vegetarians should ensure adequate intake of vitamin B12 from supplements as it is found only in foods of animal origin. Physician-recommended treatment of disorders such as osteoporosis as well as other diseases, may require use of vitamin and /or mineral supplement. Those with health conditions that affect digestion, appetite, and limit nutrient absorption, may not be receiving adequate nutrients from diet alone and may need a multivitamin and/or multimineral supplement in consultation with a professional.

Nutrient Interaction

Certain nutrients (present in food / supplement) interact with one another and affect their absorption in a positive or negative way. For example, minerals like calcium can inhibit iron absorption and hence they should be dosed at different times of the day. Vit C helps in the absorption of iron and should be taken together. Taking a vitamin B12 supplement with a vitamin C supplement can reduce the amount of vitamin B12 in the body. It’s best to take the vitamin C supplement two or more hours after taking a vitamin B12 supplement.

Taking More Isn’t Necessarily Better

When it comes to vitamins and minerals, some people subscribe to the notion that if little is good, then more is better. Over-supplementation can lead to nutrient imbalances or toxicities. No doubt, calcium is important for bone health, but taking excess calcium supplement can increase the risk of buildup of plaque in your arteries. High doses of iron can lead to stomach upset, constipation, vomiting, and fainting. Iron can also limit the body’s ability to absorb zinc. Very high doses of vitamins A, D, C, and B6 supplement can cause serious health problems, if taken regularly. Smokers should avoid multivitamins with large amounts of beta carotene or vitamin A, as these excess nutrients may increase the risk of lung cancer. Water-soluble vitamins are commonly thought of as harmless, however, research shows that high doses of vitamin B-6 supplement can cause loss of feeling in the arms and legs due to nerve damage. High intakes of folic acid can mask or worsen the symptoms associated with a vitamin B-12 deficiency. Taking black tea or green tea with lemon (rich in vitamin C) to boost immunity may have an adverse effect on the kidney, in people with kidney stones. The body converts vitamin C into oxalates which is normally thrown out of kidneys. But in people who have a tendency to form kidney stones, oxalates get deposited in the kidney and thus may affect its functioning.

Interference with Certain Medications

Supplements may interact with other medications you’re taking or pose risks if you have certain medical condition, such as liver disease, or are going in for a surgery. For example, Vitamin K & E can interfere with warfarin, a blood thinning medication. Omega-3 supplements may interact with some medicines that control high blood pressure. Iron and calcium supplements can interfere with the absorption of medicine for hypothyroidism. People taking iron supplements or multivitamins that contain iron should avoid taking their supplement within two hours of a dose of tetracycline or fluoroquinolone antibiotic.

Quality Control

Another important consideration when it comes to supplements is quality control. The supplement industry is not as strictly regulated as the pharmaceutical industry, and the quality and effectiveness of products can vary significantly. Some supplements may not contain the ingredients they claim, or they may be contaminated with harmful substances. Also, just because some supplements are marketed as “natural”, they may not be safe.

The Role of Individualization

One size does not fit all when it comes to nutritional needs. Each person’s physiology, lifestyle, and health status are unique. Therefore, blanket recommendations for supplements may not be appropriate for everyone. Consultation with a dietitian or doctor can help assess your specific needs, considering factors such as age, gender, medical conditions and dietary habits. They can provide personalized guidance on whether supplementation is necessary and which supplement would be most beneficial.

While dietary supplements can have a place in supporting overall health, they should not be seen as a substitute for a well-balanced diet. Supplements lack the synergistic effect of whole foods, which provide a wide range of nutrients, fiber, and other beneficial compounds that work together to promote health. However, there are instances where targeted supplementation may be necessary or beneficial, such as in the case of specific dietary restrictions or increased nutrient requirement. Ultimately, the decision to take supplements should be made on an individual basis, with guidance from qualified professionals, to ensure safety and efficacy. Remember, when it comes to nutrition, balance and individualization are key.

Takeaways

Before starting any supplement regimen, it’s crucial to talk to a professional. They can assess your individual health status, review your medical and diet history, and advise you on whether the supplement is needed.
They would check the natural food sources of the nutrient/s needed. In case sufficient quantities of the same cannot be obtained from the diet, then supplement may be suggested.
Understand its intended benefits, potential risks, side effects, and recommended dosage.
Choose the supplement from a reputable brand or manufacturer.
Follow the recommended dosage instructions provided on the supplement’s packaging or by the professional. Avoid taking more than the recommended dose, as it can lead to adverse effects.
Some supplements may interact with prescription medications you are currently taking, reducing their effectiveness or causing harmful effects. Inform your healthcare provider about all medications and supplements you are using to prevent potential interactions.
Certain health conditions may be worsened by taking specific supplements. For example, some supplements may negatively impact liver or kidney function. Inform your healthcare provider about any pre-existing medical conditions you have to avoid potential complications.
If you are pregnant or breastfeeding, consult with your healthcare provider before taking any supplements, as some may not be safe during these periods.
Consider whether the supplement is intended for short-term or long-term use. Some supplements may not be suitable for extended periods due to potential side effects or interactions.
Understand the possible side effects associated with the supplement. While many over the counter supplements are generally safe, some individuals may experience adverse reactions.

Vitamins

nutrians — Mon, 23 Jan 2023 09:19:13 +0000

Vitamins are organic nutrients that are essential for life. Our body needs them to function properly. Since we cannot produce most vitamins ourselves, they have to be obtained through the food we eat. Each vitamin has specific functions in the body, which makes it unique and irreplaceable. No single food contains the full range of vitamins and inadequate nutrient intake may result in its deficiency. A variety of foods is therefore vital to meet the body’s vitamin requirements.

Of the known vitamins, four are fat-soluble. This means that fat or oil must be consumed for the vitamins to be absorbed by the body. These fat-soluble vitamins are A, D, E and K. These can be stored in the body for later breakdown and use when needed. For this reason, these vitamins can build up to toxic levels if you eat them in larger amounts than your body needs.

The others are water-soluble: these are vitamin C and the B-complex, consisting of vitamins B1, B2, B6, B12, niacin, folic acid, biotin, pantothenic acid and choline. Any water-soluble vitamin unused by the body is excreted by the kidney and thus not stored in the body.

Vitamins can be broken down by heat, air, or acid. It is tough to absorb vitamins from food into the body because cooking, storage, preservation and simple exposure to air can inactivate these fragile compounds.

Knowledge about food sources, bioavailability, and interactions of various vitamins and minerals is important for ensuring that you get the proper amount of these nutrients your body needs to function properly. Bioavailability means how easily your body can absorb and use a nutrient. Interactions refer to how different nutrients can affect each other’s absorption and effectiveness. By understanding these factors, you can make informed choices about the foods you eat and ensure that you are getting the proper balance of nutrients.

Water Soluble Vitamins

Vitamin	Function	Food sources & Bioavailability	Nutrient / 100 gm of food
Vit B 1 (Thiamine) *RDA -1.4 mg	Helps convert food into energy and is critical for nerve function.	Pistachio, quinoa, red gram whole, soyabean, cashew, garden cress seeds, groundnut, sun flower seeds	>0.5 mg
		Wheat flour, walnut, ragi, jowar, bajra, barley, legumes, til seeds, organ meats	0.25 – 0.5 mg
		Vit B1 levels in foods are very susceptible to heat, cooking time, and length of storage. It is also lost in the milling process, where the bran and germ layer that contain vitamins are removed from grains. It leaches out in cooking water. If cooking soda is used, most of this vit. is lost.
Vit B 2 (Riboflavin) *RDA M- 2 mg F – 1.9 mg	Helps convert food into energy and supports healthy skin, hair, blood and brain.	Bathua leaves, drumstick leaves	>0.3 mg
		Fenugreek leaves, spinach, mustard leaves, papaya, bajra, barley, ragi, corn, whole wheat flour, milk & milk products, egg, poultry, groundnut, sunflower seeds, walnuts, almonds	0.1 – 0.3 mg
		Vitamin B2 from foods is highly available. It is stable under refrigeration. The milling process reduces vitamin B2 in cereal grains. Being water soluble, it leaches in water and is sensitive to heat.
Vit B 3 (Niacin) *RDA M – 1.4 mg F – 1.1 mg	Helps convert food into energy and helps maintain healthy skin and nerves.	Groundnut, garden cress seeds, chicken, fish	>5 mg
		Barley, jowar, brown rice, wholewheat flour, Bengal gram whole, green gram whole, rajma, soyabean, almonds, til seeds, pine nut	2.0-4.0 mg
		Corn, quinoa, Bengal gram dal, black gram dal, black gram whole, cowpea, green gram dal, lentil, moth, dates	1.0-1.9 mg
		Absorption of niacin depends on the food source. Niacin from meat, liver, beans and fortified products is highly bioavailable. About 30% of the niacin in grains is bioavailable. It is less susceptible to losses during food storage. It is fairly heat resistant and can withstand reasonable cooking times. However, like other water-soluble vitamins, will leach into cooking water.
Vit B 5 (Pantothenic acid) *RDA– 5 mg	Necessary for producing energy and hormones.	Black gram whole	3 mg
		Bengal gram whole, black gram dal, green gram whole, mushroom	2-2.9 mg
		Bengal gram dal, cowpea, green gram dal, lentil, soybean, avocado, cashew, peanut, eggs, chicken, fish, whole wheat	1-1.9 mg
		Quinoa, brown rice, rajmah, sunflower seeds, walnut	0.5-0.9 mg
		Bioavailability of Vit B-5 from food sources is about 50%. Although it is quite stable if heated, extended cooking times and prolonged high temperatures (such as boiling) can cause losses. It is also destroyed in the process of freezing, canning, or refining.
Vit B -6 (Pyridoxine) *RDA – 1.9 mg	Helps form red blood cells and maintain brain function.	Fish, crab, oyster, prawn	50- 200 mg
		Black gram whole, banana, curry leaves, drumstick leaves, garlic, fenugreek seeds, til seeds, pistachio, sunflower seeds, walnuts	0.5 – 1.0 mg
		Barley, maize, brown rice, Bengal gram whole, cowpea, green gram whole, lentil whole, red gram whole, soybean, French beans, green chilli, poppy seeds, flax seeds, poultry	0.3- 0.49 mg
		Quinoa, whole wheat, barley, bajra, jowar zucchini, red & yellow capsicum, broad beans, cabbage, Colocasia leaves, amaranth leaves, amla, ripe jackfruit, pomegranate, peanuts, egg yolk,	0.2 – 0.29 mg
		Bioavailability of vitamin B6 is about 75%. Vitamin B6 is destroyed by heat but it remains stable during storage.
Vit B -7 (Biotin) *RDA – 40 mcg	It is essential for the metabolism of proteins & carbohydrates. It activates protein metabolism in the hair roots and fingernails.	Egg yolk, paneer, khoa, linseeds	20 mcg
		Walnut, pistachio, pine seed, Colocasia leaves (green), parsley, broad beans, parwar, whole egg	10-19 mcg
		Mushroom, garden cress seeds, sweet potato, French beans, reg, yellow & green capsicum, fenugreek leaves, bitter gourd, spinach, drumstick, field beans, jack fruit, peas, green tomato, yam, coriander leaves	4-9 mcg
		Biotin is not sensitive to light, heat, or humidity.
Vit B -9 (Folate) *RDA – M- 300 mcg F- 220 mcg	It works with vitamin B12 to help form red blood cells. It is needed for the production of DNA, which controls tissue growth and cell function.	Fish	500 – 1000 mcg
		Moth beans, rajma	300- 350 mcg
		Bengal gram whole, cowpea, red gram whole, soybean	200-300 mcg
		Quinoa, Bengal gram dal, black gram whole, green gram whole, dry peas, green Colocasia leaves, mustard leaves, parsley, spinach, field beans, curry leaves, mint leaves, til seeds	100-200 mcg
		Tender corn, green gram dal, lentil, fenugreek leaves, bitter gourd, green, yellow & red capsicum, drumsticks, French beans, lady finger, peas, mango, papaya, beetroot, coriander leaves, garlic, groundnut, linseed, pistachio, sunflower seeds, walnut, paneer, khoa and egg white	50-100 mcg
		Folate in food is 50% bioavailable & is highly unstable. It is easily destroyed by heat and oxygen. Folic acid from supplements is 100% bioavailable, if taken without food, and 85% bioavailable when taken with food.
Vit B -12 (Cobalamin) *RDA – 2.5 mcg	Important for metabolism. It also helps form red blood cells and maintains brain function.	Milk & milk products, chicken, eggs, fish (herring, sardines, salmon, trout), meat, button mushrooms, dried shitake mushrooms, nori (in sushi)
Vit B -12 (Cobalamin) *RDA – 2.5 mcg		Around 50% of vitamin B12 is absorbed by adults with a healthy digestive tract. Inadequate absorption occurs when there is not enough acid in the stomach, or when a protein called intrinsic factor is not produced in the stomach. Cooking methods involving high heat (e.g. microwave) and long cooking times may result in some vitamin B12 losses.
Vit C (Ascorbic acid) *RDA M – 80 mg F -65 mg	It contributes to collagen production, wound healing, and bone formation. It also strengthens blood vessels, supports the immune system, helps the body absorb iron, and acts as an antioxidant.	Amla, guava	200 mg
		Blackberry, black currant	170 – 200 mg
		Parsley, red, yellow & green capsicum	110-140 mg
		Amaranth leaves, drumstick leaves, raw mango, green chilli	80-109 mg
		Fenugreek leaves, mustard leaves, drumstick, stawberry	50-79 mg
		Bathua, cabbage, Colocasia leaves, bitter gourd, cauliflower, lemon juice, litchi, ripe mango, ripe papaya, pineapple, potato, orange, musk melon, pineapple, chikoo	20-49 mg
		Levels of vitamin C in foods depend on season, stage of maturity, cooking practices, and storage time prior to consumption. It is easily destroyed by heat and oxygen. Absorption levels depend on the amounts consumed. About 70–90% of vitamin C is absorbed. If intake exceeds 1000 mg/day, absorption levels drop to 50%.
Fat Soluble Vitamins
Vit D *RDA -600 IU / 15 mcg	Helps the body absorb calcium. Maintains bone health, muscle and nerve contraction	Egg white, milk, chicken, poultry, meat, fish	1-2 mcg
		Egg yolk	3-4 mcg
		Made in the skin by exposure to ultraviolet B (UVB) rays of sunlight.
Vit E (α-tocopherol) *RDA 7.5 – 10 mg	Antioxidant, formation of blood vessels and boosting of immune function.	Pistachio	34 mg
		Almond	25 mg
		Sunflower seeds	13 mg
		Dry coconut, linseed	6 mg – 8 mg
		Quinoa, walnut, egg yolk, fresh coconut	2-4 mg
		Spinach, zucchini, cashew nut, til seeds	1-1.9 mg
		Absorption of vitamin E is enhanced in the presence of fat in a meal.
Vit K *RDA– 55 mcg	Helps in blood clotting, bone metabolism and regulation of blood calcium levels.	Drumstick leaves, fenugreek leaves	400 mcg
		Green Colocasia leaves, spinach, drumstick	300- 399 mcg
		Amaranth leaves, bathua, coriander leaves, curry leaves, mint leaves	200-299 mcg
		Cabbage, mustard leaves, til seeds	100- 199 mcg
		Red gram whole, lettuce, pumpkin, zucchini, custard apple, walnut	50- 99 mcg
		Absorption of vitamin K from food sources is about 20%, and dietary fat enhances its absorption.
Vit A (Retinol) *RDA M – 1000 mcg F – 840 mcg	Essential for immunity, vision, skin & bone formation and reproduction. .	Goat liver	15655 mcg
		Chicken liver	3486 mcg
		Egg yolk	540 mcg
		Egg whole	198 mcg
		The bioavailability of retinol which is present in animal foods is high – about 70–90%.
Pro Vit A (Beta carotene) *RDA M – 8000 mcg F – 6720 mcg		Drumstick leaves, green Colocasia leaves, amaranth leaves, fenugreek leaves, coriander leaves, curry leaves, mint leaves	10,000- 40,000 mcg
		Spinach, lettuce, mustard leaves, parsley, orange carrot, red carrot, sweet potato, tomato	5000- 9999 mcg
		Dried apricots, dates, ripe papaya, water melon, mango, green chilli, corn, red, green & yellow bell peppers, peas, pumpkin, yellow zucchini	1000- 4999 mcg
		Guava, musk melon with orange flesh, orange pulp, garden cress seeds, raw green mango, raw papaya, ridge gourd, green zucchini	500- 999 mcg
		Beta carotene available from plant foods is absorbed at much lower rates – between 9% and 22%. The rupture of the plant cell walls by processing (e.g., heating or pureeing) promotes the release of ß-carotene from cells before and during digestion and facilitates absorption. The bioavailability of ß-carotene from fruits is generally higher than for vegetables. A small amount of fat is sufficient to enhance its absorption.

*Recommended Dietary Allowance (RDA): These are average daily level of intake sufficient to meet the nutrient requirements of all healthy Indian individuals.

Appropriate Intake and Availability of Vitamins to the Body can ensure Good Health

Nutrients That Work Better Together

admin — Wed, 13 Apr 2022 19:18:40 +0000

Today, with exotic, out-of-season, and processed foods readily available in the market, there is no limit to the food pairings/combinations that can be concocted in the kitchen. The way you combine foods can impact not just the taste but even your Health.

Some food pairings can increase the absorption of a particular nutrient by the body. For example, the active compound “piperine” in black pepper, increases the absorption of the active compound “curcumin” found in turmeric, many thousand times. To attain the maximum health benefits of turmeric, it is advised to add freshly ground black pepper to it.

The body’s Nutritional status of a particular nutrient also helps in increased / decreased absorption of the corresponding nutrient. For example, if the nutritional status of Vitamin D in the body is not adequate, you will not be able to absorb calcium from the foods / supplement ingested.

Even after a particular nutrient has been absorbed, it has to play its role in body functioning. To be effective, certain nutrients need support of other nutrients. Just for an example Vitamin B-12 requires the presence of folic acid for formation of red blood cells in the bone marrow.

The most important and preliminary aspect is to “KNOW YOUR BODY” i.e. the status of different nutrients your body has, to bring it to an optimal level & maintain it.

An effective way to draw the maximum benefit from the foods you eat is the right knowledge to ensure that they are paired with their best match.

Click here to know more as more examples will help us to understand the concept better and make use of it in our daily life.

Calcium Supplements

admin — Wed, 13 Apr 2022 19:06:57 +0000

Our body needs calcium to build and maintain strong bones. But do we know that calcium performs many other important functions too, to the extent that if the calcium intake is less than required, the body removes calcium from the bones, making them weak and brittle increasing the risk of fracture.

For some people, it can be a challenge to get enough calcium from diet alone, especially if they do not eat dairy, are vegan or have lactose intolerance. If you don’t get the recommended amount through your diet, supplements can help fill the gap. Doctors may also recommend calcium supplement if you are on steroids or have/ at risk of osteoporosis.

Calcium Compounds

Several different kinds of calcium compounds are used in calcium supplements. The two most common types are –

Calcium Carbonate – It contains 40% elemental calcium. A supplement with 1000 mg calcium carbonate will give 400 mg calcium. This type of supplement needs the acid from stomach juices to break it down, so it should be taken with food for maximum absorption. Most people tolerate calcium carbonate well, but some may have side effects like gas, bloating or constipation.

Calcium Citrate– It contains 21 % elemental calcium. A supplement with 1000 mg calcium citrate will provide only 210 mg calcium. It is more easily absorbed than calcium carbonate. Since it already contains acid in the form of citrate, it can be taken with or without food.

Calcium Absorption

Calcium is best absorbed when it’s taken in smaller doses. If you need 1000 mg of elemental calcium a day then you need to take 2 tablets of Calcium carbonate of 1250 mg each( 40 % – 500 mg Calcium) at two different meal times rather than together at one meal.
Avoid taking calcium supplements with very high fiber meals. Fiber can bind with calcium, reducing the amount available to the body.
Avoid eating high salt and caffeine-rich foods when you take your supplement because they can interfere with calcium absorption.
If you’re taking both calcium & iron supplement, keep a gap of 2-3 hrs. between them as they can interfere with each other’s absorption.
Calcium competes with magnesium and zinc for absorption. If you are deficient in zinc/magnesium and calcium, then take each supplement at a different time of the day for better absorption
If you are on thyroxine for hypothyroidism, avoid taking calcium supplements at the same time to avoid negative interaction.

Calcium supplements aren’t for everyone. For instance, if you have a health condition that causes excess calcium in your bloodstream (hypercalcemia), you should avoid calcium supplements.

More isn’t always better. Taking more calcium than you need doesn’t provide extra bone protection. Doing so may increase the risk of developing kidney stones, calcium build-up in blood vessels, and hypercalcemia, an above-normal level of calcium in the blood. Hypercalcemia may cause nausea, vomiting, confusion and other neurological symptoms.