Best supplements to take for overall health
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Best Supplements to Take for Overall Health
Introduction to Dietary Supplements for Health
Dietary supplements are widely used to improve overall health and fill nutritional gaps. They can be particularly beneficial for individuals with specific deficiencies or those at risk of certain health conditions. This article synthesizes research findings on the best supplements to take for overall health, focusing on multivitamins, specific vitamins and minerals, and their roles in disease prevention and health maintenance.
Multivitamins for General Health
Benefits of Multivitamin and Mineral Supplements
Multivitamin and mineral (MVM) supplements are commonly used to address nutritional gaps that may not be met through diet alone. Research indicates that MVM supplements can help prevent conditions such as anemia, neural tube defects, and osteoporosis. Additionally, there is evidence suggesting that MVM supplementation may reduce the incidence of cancer and cataracts, particularly in men2 3. MVMs are generally well-tolerated and do not appear to increase the risk of mortality, cerebrovascular disease, or heart failure, making them a safe option for most people2.
Usage and Prevalence
Data from the National Health and Nutrition Examination Survey (NHANES) shows that 52% of US adults reported using at least one dietary supplement in the prior 30 days, with 31% using a multivitamin-mineral supplement3. The primary motivations for supplement use include improving overall health and filling nutrient gaps in the diet8 10.
Specific Vitamins and Minerals
Vitamin D and Calcium
Vitamin D and calcium are crucial for bone health, particularly in older adults. Supplementation with these nutrients is recommended to prevent osteoporosis and maintain bone density1. However, evidence on their effects on cognitive function and dementia prevention is limited, with studies showing little to no impact on overall cognitive function6.
Vitamin A and Iron
In developing countries, supplementation with vitamin A and iron is essential for women of reproductive age, infants, and children who often face deficiencies. These supplements can significantly improve health outcomes in these populations1.
Antioxidant Vitamins
Antioxidant vitamins such as vitamin C, vitamin E, and beta-carotene have been studied for their potential to reduce inflammation and oxidative stress, which are linked to cardiovascular disease and cancer. While some studies show benefits, particularly with long-term supplementation, the evidence is not conclusive6.
B Vitamins
B vitamins, including folic acid, vitamin B12, and vitamin B6, are important for maintaining cognitive function. However, research indicates that supplementation with these vitamins has little to no effect on cognitive decline or dementia in healthy adults6.
Supplements for Immune Health
Immune-Boosting Ingredients
Certain dietary supplements are marketed for their immune-boosting properties. Ingredients such as echinacea, elderberry, garlic, vitamin A, vitamin C, vitamin D, vitamin E, and zinc are commonly included in these products. While some studies suggest potential benefits, the overall evidence is not strong enough to make definitive recommendations7.
Conclusion
In summary, multivitamin and mineral supplements are beneficial for filling nutritional gaps and may help prevent certain health conditions. Specific vitamins and minerals, such as vitamin D, calcium, vitamin A, and iron, are important for targeted health outcomes, particularly in at-risk populations. While antioxidant vitamins and B vitamins have shown some promise, their effects on chronic disease prevention and cognitive function require further research. Immune-boosting supplements may offer some benefits, but more robust evidence is needed. Overall, dietary supplements can play a role in maintaining health, especially when dietary intake is insufficient.
Sources and full results
Most relevant research papers on this topic
Dietary supplements and disease prevention — a global overview
Dietary supplements can improve health and meet micronutrient requirements, particularly in developing countries and those at risk of deficiencies.
Highly CitedAddressing nutritional gaps with multivitamin and mineral supplements
Multivitamin and mineral supplements can help fill nutritional gaps and potentially prevent conditions like anemia, neural tube defects, and osteoporosis, while also potentially benefiting cancer prevention, cataract prevention, and cognitive performance.
Very Rigorous JournalVitamin, Mineral, and Multivitamin Supplementation to Prevent Cardiovascular Disease and Cancer.
Dietary supplements may have anti-inflammatory and antioxidative effects, potentially preventing cardiovascular disease and cancer.
Observational StudyDietary supplement use by US adults: data from the National Health and Nutrition Examination Survey, 1999-2000.
Dietary supplement use is prevalent among US adults, with factors like gender, age, education, and lifestyle influencing supplement use.
Observational Study
Rigorous JournalHighly CitedFunctional foods and dietary supplements
Functional foods and dietary supplements are growing in popularity due to their perceived health benefits and convenience, with 49% of US adults using supplements to improve overall health and maintain health.
Vitamin and mineral supplementation for maintaining cognitive function in cognitively healthy people in mid and late life.
Vitamin and mineral supplementation may not significantly improve cognitive function in cognitively healthy adults aged 40 years or older.
Meta-AnalysisVery Rigorous JournalHighly CitedSelect Dietary Supplement Ingredients for Preserving and Protecting the Immune System in Healthy Individuals: A Systematic Review
Select dietary supplement ingredients may show potential benefits in preserving and protecting immune health in healthy individuals, but more research is needed to confirm their overall effectiveness and resilience-promoting effects.
Systematic ReviewVery Rigorous JournalWhy US adults use dietary supplements.
Dietary supplements are most commonly used to improve overall health, with less than a quarter recommended by a physician or health care provider.
Observational StudyHighly CitedConsumer Usage and Reasons for Using Dietary Supplements: Report of a Series of Surveys
Dietary supplement use is more prevalent in the US than reported in NHANES surveys, with most users taking a multivitamin and a variety of products, primarily for overall health and wellness.
Observational StudyHighly Cited