Supplements are products that provide extra nutrition in addition to your normal diet. They may be necessary for some people, such as those with specific health conditions.

Many supplements are marketed to prevent or treat diseases, but their effectiveness has not been proven by scientific research. Scientists often conduct observational studies or randomized clinical trials, where volunteers take a real supplement or a placebo and researchers measure their health.
Dietary Supplements

Dietary supplements are products that are ingested and are intended to add to or "supplement" your diet. They can be found in many forms including tablets, capsules, gel caps, softgels, liquids, gummies and powders. These products include: vitamins (including multivitamins and individual vitamins like vitamin D and folic acid), minerals, herbs or botanicals, amino acids, and live microbials (such as probiotics). Congress established the definition of dietary supplement in the Dietary Supplement Health and Education Act of 1994. The FDA monitors dietary supplement products to ensure they are safe and to make sure that the information on the label is truthful and not misleading.

Some people take dietary supplements to make sure that they are getting enough of certain important nutrients, such as iron or folic acid. Other people take them to help prevent illness or improve their athletic performance Personal Trainer San Diego. It's important to remember that dietary supplements should not be used as a substitute for a healthy eating routine. You should always talk to your health care provider before taking a dietary supplement.

The FDA regulates dietary supplements but not in the same way that it does medicines. The FDA requires drug manufacturers to show that their products are safe and effective before they can be sold to the public. But for dietary supplements, the FDA doesn't review them for safety or efficacy before they go on the market.

The FDA does require that a dietary supplement label contain the following: a statement that the product is a dietary supplement; the name of the manufacturer, packer, or distributor; the net quantity of the product (excluding fillers, binders, and other ingredients); a Supplement Facts panel; and a listing of all active ingredients.
Vitamins

Vitamins are organic substances your body uses in small amounts for a variety of metabolic processes. The absence of a vitamin may disrupt one or more metabolic reactions in the body, and a deficiency can cause disease.

You get most of your vitamins from your diet, mainly by eating a variety of fresh, unprocessed foods. The body can't make some vitamins, and others can't be stored, so you need to have a steady supply each day. Commercial processing of food often destroys or removes some vitamins, and the heat of cooking can sometimes also destroy them. Vitamins can be added back to food through chemical methods, and many foods are now fortified with certain vitamins.

Fat-soluble vitamins (vitamins A, D and E) dissolve in fat in the stomach and are then carried to your liver and fat tissues, where they're stored for longer periods. Water-soluble vitamins (vitamins C and the B-complex) dissolve in water and pass out of your body in urine, so you need to have a fresh supply each day.

The vitamins that are important to most people are A, C, D, E and K. Vitamin A helps maintain healthy skin, eyes and the lining of your nose and throat. It's also needed for growth and repair of tissues and the normal function of your immune system. You get this vitamin from a wide variety of foods, including sweet potatoes and squash, carrots, dark leafy vegetables, dairy products, fish such as salmon and mackerel, and liver.

You can get vitamins A and D from fortified milk and oily fish such as herring and mackerel. You can also get them through a multivitamin. Vitamin supplements generally don't pose any significant health risks, but they shouldn't be used to replace a varied and healthy diet. High-dose supplements can be harmful, and they should only be taken under medical supervision.
Minerals

Minerals are inorganic substances that occur naturally in the Earth's crust. They are crystalline solids that are not made by living things (plants, animals or bacteria). They are grouped according to their chemical composition into groups called families and classes. Each mineral has specific physical characteristics that distinguish it from other minerals. Some of the properties that are used to diagnose minerals include their cleavage, fracture and transparency.

Cleavage is the way a mineral breaks along flat planes or smooth, even splits. Some minerals, such as quartz, have perfect cleavage. Fracture is the way a mineral breaks along more irregular or jagged edges. Minerals also have other properties that are used to diagnose them, such as their tenacity, lustre, conductivity and piezoelectricity.

These properties are used to determine whether a mineral is likely to be useful. For example, minerals that can be bent or pressed flat are likely to be useful as building materials. Minerals that can conduct electricity are useful in making electrical wires and batteries. Some minerals are very strong and can be used to make metals like copper, tin and bronze.

Some minerals are very hard and can be used to make tools and weapons. Others are very soft and can be used to make containers for food, pots and pans and glassware. Most of the minerals found in the Earth's crust are valuable for making products that we use everyday. These products include industrial minerals, base metals and precious metals. The most common industrial minerals are copper, iron, aluminium, nickel, tin and zinc. Precious metals are gold, silver and platinum. Most of the minerals that are used in industry and in our homes and buildings are found in nature but some are extracted from the ground. They are then refined to produce the metals that we need in our everyday lives.
Herbs

Herbs are used for their flavouring properties, but they also have health promoting benefits. They provide vitamins, minerals, antioxidants, and other plant compounds such as essential oils and polyphenols. They are also a source of fibre. They can be taken as whole herbs or in concentrated forms such as teas, syrups, oils, tinctures, or tablets.

Herbal supplements are available at most stores, although you may want to seek out those that are grown or made by a trained herbalist or naturopathic doctor. They should be properly labelled, with the herb name, dosage instructions, and other important information. The products should be free of contaminants, and there should be a guarantee that the product has been manufactured to the highest standards.

Most herbs are leaves of herbaceous plants such as parsley, sage, or rosemary. Some are roots, berries, or other parts of the plant such as ginseng and fennel. The herbs you use in cooking can add a burst of flavour to your food, helping you to cut down on salt and fat, or they can be used as preservatives. Herbs are also rich in a variety of other nutrients, including calcium, magnesium, potassium, and vitamin C.

Adding herbs to your diet is easy and healthy. You can buy dried herbs at most supermarkets and some natural foods shops. It is also possible to grow herbs in the garden or on a windowsill. Experiment with different herbs in recipes that call for a specific one and you will soon find the ones you enjoy using the most. Try mixing herbs with spices such as garlic or pepper to give new flavours to your meals. Be careful when adding herbs to cooked dishes, as they lose some of their flavour when cooked for long periods. Add them near the end of cooking to preserve their benefits and taste.
Other Supplements

Supplements are products that can be added to a diet to meet nutrient needs, either to fill in gaps or as a way to establish a consistent intake of certain nutrients. For example, people with osteoporosis may take extra vitamin D and calcium supplements to help reduce the risk of fractures. Other groups, such as those with crohn's disease or celiac disease, who have difficulty absorbing some nutrients, may also benefit from supplements. However, most supplements have not been rigorously tested and many carry health claims without proof of benefit. In addition, some supplements can interact with prescription drugs in ways that are both dangerous and unexpected.

Remember, that supplements are meant to complement – not replace – a balanced diet. Food is a complex source of vitamins, minerals, phytochemicals (plant chemicals), and other compounds that work together to provide important health benefits, while supplements generally work in isolation. Also, taking too many supplements can impact their potency and absorption rates and could be harmful to your health. The best option is to eat a well-balanced diet and use supplements only to help fill in the gaps or to address specific nutrient deficiency.