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Some believe that nutritional supplements can replace food, and that they are a useful way to obtain the nutrients that they lack, but before purchasing these nutritional supplements, HiPharma gives you the facts about what it will do for you and what the supplements will not provide you.


Food supplements versus food

Supplement pills are not intended to be a substitute for food; because it cannot provide all the materials, nutrients and benefits that are found in whole foods such as fruits and vegetables. So taking nutritional supplements depends on the health condition and eating habits, because some do not need these nutritional supplements.


Whole foods provide three main benefits that supplements do not:

Better Nutrition: Whole foods are complex and not mono, which means that they contain various micro-nutrients that the body needs. For example, oranges contain vitamin C, along with some beta-carotene, calcium and other nutrients.


Staple dietary fiber: Dietary fiber is available in whole foods, such as whole grains, fruits, vegetables and legumes, and most foods rich in fiber also contain other essential nutrients, and fiber, as part of a healthy diet, helps prevent certain diseases such as diabetes type 2 and heart disease, and may also be useful in cases of constipation.


Protective substances: Whole foods contain other substances that are essential for a healthy body. For example, fruits and vegetables contain naturally produced substances called phytochemicals that may help prevent cancer, heart disease, diabetes, and high blood pressure, as well as there are many foods that are a source of antioxidants. They are substances that slow down the natural process that leads to cell and tissue damage called oxidation.


However, some nutritionists recommend supplements or foods rich in vitamins in the following cases:


• Next to childbearing: You should get 400 micrograms per day of folic acid, whether it comes from foods rich in vitamins or supplements.


• Coming to childbearing: You should take a prenatal vitamin that contains iron, or a separate iron supplement.


• Adults over the age of 50: They should eat foods rich in vitamin "B12", such as grains rich in vitamins, or take multivitamins that contain "B12", or a separate "B12" supplement.


• Adults over the age of 65: who do not live in assisted living facilities or care homes, should get 800 international units of vitamin D per day.


Who needs supplements?


• If you do not eat well or consume less than 1600 calories per day.


• If you do not eat fish two to three times a week. If you are having difficulty eating that much fish, some experts recommend adding a fish oil supplement to your daily diet.


• If you are a woman who has heavy bleeding during her menstrual period.


• If you are a vegetarian and eat a limited variety of food.


• If you have had surgery on the digestive system and you are unable to digest and absorb nutrients properly.


Then talk to your doctor or dietitian about which supplement works for you and at what dose you can take. And be sure to inquire about possible side effects and interactions with any medications you're taking.


• If you have a medical condition that affects how well the body absorbs or uses nutrients, such as chronic diarrhea, food allergy, food intolerance, or liver, gallbladder, intestine, or pancreatic disease.


How do you choose a supplement and how to use it?


If you decide to take a vitamin or mineral supplement, pay attention to these factors:


1. Check the directions for use on the package

The product label shows what the active ingredient are, the nutrients included, the dosage size, for example a capsule, package, or a teaspoonful filling, and the amount of nutrients in each dose.


2. Avoid large doses

In general, choose multivitamin or mineral supplements that provide 100% of the daily value of all vitamins and minerals rather than those that provide 500% of the daily value for one vitamin and only 20% of the daily value for another vitamin.


3. Check the expiration date

Dietary supplements may lose their effectiveness over time, especially in hot and humid climates. If the expiration date is not indicated on the supplement, then do not buy it.


4. Pay attention to your food

If you take nutritional supplements and get the appropriate amounts of nutrients from your food, you are likely getting certain nutrients without realizing it. Eating more than you need may be dangerous to you and may increase the risk of side effects. For example, eating too much iron can cause nausea and vomiting and may damage the liver and other organs.


Safety Warnings of Dietary Supplements

The latest safety warnings that US Food and Drug Administration maintains a list of them, include dietary supplements that are subject to regulatory review or known to cause effects adverse. If  you're taking any dietary supplement, it is best to keep posted always with updates on the website of the US Food and Drug Administration.