Dietary Supplements: What You Need To Know
Dietary supplements are a hot topic these days and I am frequently asked if they are needed as part of a balanced diet, which are the best supplements for insulin resistance, if they will reduce diabetes complications and so much more!
What is a Dietary Supplement
Dietary supplements can include anything from vitamins and minerals to herbs, botanicals, amino acids and other substances. They can come in many forms such as tablets, capsules, powders or gummies.
Nutritional supplements are meant to “supplement” a diet to fill in nutrient gaps because let’s be honest, it is hard to meet daily nutrient needs every day! Having supplements as part of our routine can be beneficial to our overall nourishment.
The dietary supplement industry is a multibillion dollar industry, which is no surprise with all the products that line the shelves. Today, I am focusing on vitamins and minerals to help you learn everything you need to know.
My hope is that you soak up all the information provided in this blog to not only stay informed but let it empower you to make the best decisions for your health. I am bringing the science and facts to eliminate the confusion and overwhelm of selecting supplements for blood sugar balance!
Vitamin 101
First things first, the main difference between vitamins and minerals! Vitamins are organic as they are made by plants or animals while minerals are inorganic since they are found in soil/water and absorbed by plants or animals.
Consumption of both vitamins and minerals via food or nutritional supplements is important for proper nourishment.
Vitamins are classified based on solubility and are grouped as water soluble or fat soluble. You will find that the majority of vitamins are water soluble but there are four vitamins that fit into the fat soluble group.
Fat soluble vitamins
Fat soluble vitamins (A, D, E, K) are those that do not dissolve in water and instead dissolve in fat and oils. It is extremely important to pair fat soluble vitamins with dietary fat when consuming to enhance absorption.
It is possible to over consume fat soluble vitamins as they are stored in the liver and fat cells. By working with a Registered Dietitian, you can determine your nutrient needs and recommended dosages.
Water soluble vitamins
In comparison, water soluble vitamins, which include C and all B vitamins (thiamine, riboflavin, niacin, pantothenic acid, pyridoxine, biotin, folate and cyanocobalamin) dissolve in water and are not stored in the body.
A daily intake is required for these essential nutrients whether in the form of food and/or supplementation. Again, a nutrition expert can assist in recommending the best supplements to meet your individual needs.
Mineral 101
Like vitamins, minerals are also grouped into two main categories known as macrominerals (or major minerals) and microminerals (or trace minerals).
Macrominerals: calcium, phosphorus, magnesium, sodium, potassium, chloride, sulfur
Microminerals: iron, manganese, copper, iodine, zinc, cobalt, fluoride, selenium
Minerals have a daily intake recommendation based on age and gender that can be met by nutrient rich foods or in the form of a dietary supplement.
5 Reasons To Take Supplements
There could be many reasons why you may need to take a supplement versus strictly meet nutrient needs with food. These are the top five reasons to consider incorporating supplements into your routine.
Labs Indicate Need
Labs are going to be the best indicator that supplementation is necessary as each lab value provides insights into your health.
For example, a 25-Hydroxy Vitamin D test can be performed to determine if your vitamin D levels are too low. The results can then determine the recommended dosage to bring levels back into a normal range.
Medications and Chronic Disease
Individuals with chronic health conditions like heart disease, diabetes, kidney disease, or pulmonary disease are at a higher risk of being deficient in essential nutrients, especially when taking medications.
With type 2 diabetes specifically, individuals are at a higher risk of being deficient in vitamin B12, when taking Metformin.
Lifestyle Habits
Check in with yourself and understand any current lifestyle habits that could be causing nutrient deficiency such as unmanaged stress, dietary restrictions, intolerances or preferences.
For example, if you prefer to eliminate seafood from your diet, you could be at risk of a deficiency and would likely benefit from taking a daily Omega-3 supplement.
Also, it takes time to change habits and create new behaviors for optimal health. Dietary supplements can support you in this transition period as you continue to work toward your health goals.
Phase of Life
As we enter new phases of life, our nutrient needs change. Individuals over the age of 50 are going to have different needs than individuals in their 20s.
As we age, our needs for calcium, vitamin D and B12 increase. Identifying foods rich in these nutrients or turning to a dietary supplement can help minimize health complications.
Soil Depletion
Unfortunately, our soil is not as it used to be. Research continuously shows the decline in nutrient composition as it relates to fruits and vegetables as a result of poor soil quality (1).
Dietary Supplement Labeling Guide
One of the biggest challenges with dietary supplements is the regulations. While the Food and Drug Administration (FDA) is responsible for regulating dietary supplements under the Dietary Supplement Health and Education Act (DSHEA), the DSHEA does not require supplements to have a standard or regulatory definition (2). This means that manufacturers are not held to establish safety guidelines before a product is sold.
To address this issue and emphasize quality and integrity, the FDA announced the Good Manufacturing Practices (GMP) program. Independent organizations now offer certification programs to help regulate the industry and encourage manufacturers to meet a set of standards. These certifications require products to be tested for accurate labels, ingredients and potential contaminants before product labels can be awarded the appropriate marks/seals.
What To Look For
Right now, the top certifying organizations include ConsumerLab, NSF International and US Pharmacopeial Convention.
Looking for one of the approved marks/seals on the label or researching the brand to see if the products are third party tested is the gold standard when it comes to selecting a specific vitamin or mineral.
Final Tips & Reminders
Inspect labels and work with a nutrition professional to find an efficient, safe and high quality product.
“More” or higher doses does not equal better or healthier.
Vitamins and minerals are best consumed from food.
Speak with your diabetes care team before starting a new supplement regime to determine if supplementation is the right fit for you.
The bottom line is that dietary sources of vitamins and minerals should always remain the top priority. However, high quality dietary supplements can be part of a balanced diet when personalized to your nutrient needs!
Get started today by setting up a (free) supplementation consultation with your diabetes dietitian to determine if supplementation is right for you!
It is best to consult with your doctor or health care provider before starting any new supplement regimen.
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References
(1) Declining Fruit and Vegetable Nutrient Composition: What Is the Evidence? in: HortScience Volume 44 Issue 1 (2009) (ashs.org)
(2) Multivitamin/mineral Supplements - Health Professional Fact Sheet (nih.gov)
