The Role of Supplements in Optimizing Health

Supplements shouldn’t be used to replace a healthy diet and Dermal Repair Complex; they should be used to support them. For information on general efficacy, check out the ASEA reviews.

A healthy diet should meet the majority of your vitamin and mineral requirements. If a deficit is found, supplements can be required.

Vitamins

Vitamins are micronutrients essential for your health and are introduced daily through the diet. They are grouped into two categories: water-soluble and fat-soluble.

Water-soluble vitamins include the B complex and vitamin C, not stored in your body. These are found in leafy vegetables, non-citrus fruits, bananas, avocados, legumes, and fish. They are required to regulate metabolic reactions in cells and the entire organism. 

Fat-soluble vitamins, including A and E, are absorbed with dietary fats and stored in liver and adipose tissue (except for vitamin K). They are required to build bones, control mineral metabolism for tissues and organs, and function as cofactors or enzyme precursors.

It’s important to note that supplements do not replace a nutrient-dense, healthy diet. Mega-doses of vitamins may be harmful. For example, vitamin C has never been shown to prevent colds or lower your risk of heart disease.

Minerals

Minerals are inorganic elements that perform many functions, from serving as components of organs to helping regulate metabolism. They are found in various foods, such as calcium and iron, and are crucial in healthy diets.

Major minerals maintain electrolyte balance, strengthen bones and teeth, boost energy levels muscle contractions, and trigger immune function. They are also needed to convert food into energy and repair cellular damage.

The body needs several minerals to function properly, including magnesium, potassium, calcium, iron, selenium, zinc, and chromium. These nutrients are important for healthy bones, eyesight, and thyroid function. Most people can get all the minerals they need by eating various vegetables, beans, nuts, whole grains, and lean proteins. However, some people may require supplements to meet their nutrient requirements. Supplements should only be consumed under the guidance of a physician.

Herbs

Herbs are fresh or dried plant leaves, seeds, + roots that have therapeutic properties. They can be used as a spice in teas, oils, + extracts. Herbal medicine can also be found in tinctures (a mixture of dried or fresh herbs in alcohol), capsules + tablets.

Herbal medicines can also be taken as whole plants, like ginkgo biloba (GB). It promotes blood circulation, including to the brain, and is used for conditions that seem to be due to reduced circulation, such as dementia, memory loss, + headaches.

However, not all herbs are safe in high doses. Some are irritants, may interact with prescription medications, or cause allergic reactions in some people. Although they are natural, herbal medicines do not undergo the rigorous testing that drugs must pass before they can be sold. This can lead to contaminated or mislabeled products. So, it’s important to buy your herbs from trusted sources.

Sports Nutrition

For those who wish to optimize performance, a well-balanced diet with adequate energy intake and protein can help. The goal is to meet energy requirements mainly from whole foods (carbohydrates, protein, and fat).

Carbohydrates provide the main energy source for sports activities and should make up 45% to 65% of total caloric intake. Muscles and the central nervous system quickly absorb and use carbohydrates for energy. The body also stores carbohydrates as glycogen in the liver and muscles, which provides a reserve energy source during exercise lasting more than 60 minutes.

Athletes should be hydrated before, during, and after exercise. Dehydration can lead to muscle cramps. Hydration can be improved by taking small sips of fluid at regular intervals.

Supplementation of vitamins and minerals should be done only on the advice of a qualified health professional. There is no evidence that dietary supplements improve sports performance. Supplementation should only be considered after carefully analyzing the diet and making adjustments.