Some form of anti-avoidance rule from dietetics says that we should derive all our micronutrients from food. Well, that is not possible at all times. People with specific ailments may not have a choice but to supplement their meals, and at times lifestyles make it hard to follow through with proper eating habits.
Circumstances That Call For Supplements
- Folic Acid Pill
Although leafy green vegetables, broccoli, lentils, and several other foods are excellent sources of folate, women of child-bearing age may still need to supplement with folic acid pills. Women with a folic acid deficiency are likely to give birth to babies with a neural tube defect. Medics recommend up to 400 mcg of this nutrient per day, and the quantities may be more substantial for those carrying twins.
- Vitamin D For Osteoporosis
As we age, we lose the ability to synthesize vitamin D from food, yet the bones need it. A regular vitamin D supplement will be beneficial especially for older people or those predisposed to osteoporosis. Adults who hardly get any sun need at least 1,000 International Units (IU) of this nutrient per day for their aging bones.
- Niacin For Cholesterol
Niacin is also Vitamin B3, and it has a range of benefits. It is found in several food sources; most of them animal proteins, but some seeds have it too as do mushrooms. One of the benefits of niacin is its role in the production of good cholesterol. HDL (High-Density Lipoproteins) move cholesterol from the body to the liver where it is reused and excreted. If you don’t consume enough Vitamin B3 in your diet, you may want to consider supplementing it for those benefits.
- Iron Deficiency
Tuna, beef liver, dark chocolate, and lentils are only a few of excellent iron sources, but you may need to supplement if you don’t incorporate them into your diet. Women are at risk of being iron deficiency due to blood lost through menstruation, and so they will need higher levels of the nutrient.
Iron is responsible for the production of hemoglobin and myoglobin, both proteins responsible for the transportation of oxygen. Expectant women and those with heavy menstrual flows need to supplement to ensure that they have enough blood.
Vegans are at a risk of not getting enough nutrients especially Vitamin B12 which is predominantly found in animal protein. The consequences of not having enough of this nutrient are severe, and so they will need to supplement.