Food supplements are products made from herbs, plant extracts, traditional foods, dehydrated or fruit concentrates, with or without added vitamins and minerals.

Thinking of Taking Supplements? This Guide Will Help You

These come in the pharmaceutical form of capsules, emulsions, suspensions, syrup, powder, solutions, or tablets. Its purpose is to increase the total dietary intake, complement it, or supply some nutrients such as proteins, fats, carbohydrates, vitamins, and minerals.

Most consumers expect food supplements to contain vitamins and minerals since in some cases, they are a supplement to food, especially for children, vegans, pregnant women, lactating women, athletes, and the elderly.

In short, supplements are ideal for anyone who wants to absorb more nutrients and be healthier. If you still do not dare to take supplements, here you will know the best way to do it.

When Should You Take a Vitamin Supplement?

The consumption of vitamins happens when eating food. Actually, the body needs vitamins, but these are easy to get from fruits, vegetables, vegetables, meats, etc. To get all the vitamins, a balanced and adequate diet is necessary.

However, if your body suffers from atypical symptoms, you should consult your doctor since you may have a vitamin and mineral deficit. Some people require these dietary supplements temporarily. Pay attention to the following to determine if you fall into the box of those who need to consume supplements:

  • If you have physical or mental exhaustion.
  • Constant stress.
  • You are vegan or a vegetarian.
  • You are pregnant.
  • Advanced age.
  • You have a chronic disease.
  • Athletes.

These conditions try to cover patients who may require the consumption of vitamins since their circumstances (such as pregnancy) make them need an extra contribution.

It is advisable to consume these complexes if you fall into this picture, and it is crucial to consult a specialist to make an observation. Careful consumption of vitamin supplements provides energy and other health benefits, but you should not exceed the recommended dose.

Vitamin Supplements Can Provide Energy

The supplements have essential vitamins that provide energy and help you stay active. However, it is a must to note that supplements are not miracle drugs and do not replace a balanced diet. Also, a lack of energy can be related to habits and not to the state of health.

Before even considering consuming a supplement, you can review your lifestyle and see what is causing you to be so tired all the time since this is common if you lead a busy life with many activities.

Actually, the energy contribution is only a benefit of the supplements and should not become the only reason for their consumption. Remember that we all experience seasons of fatigue and tiredness, and it is not related to poor health.

Although dietary supplements can be beneficial for the health of the body, it is necessary to consume them temporarily if you actually have a vitamin deficiency.

How to Choose a Nutritional Supplement?

All supplements must be labeled, as the label is one of the most direct means of communication between the manufacturer and the consumer. It not only collects necessary information on the name of the product, its characteristics, and the date of consumption; it also has other relevant information such as the brand, the product’s image, or the information intended to attract the target audience.

Reading the food labels of the supplements you are about to consume is very important, so it is advisable to read them before buying them.

You should look at five essential things:

  • Before acquiring it, find out about the safety and efficacy of the supplement you want to consume.
  • The supplement’s ingredients.
  • If possible, check the information about the ingredients contained.
  • Ask your doctor if it is recommended that you use a supplement and use the one your doctor recommends.
  • Remember that your safety and health come first, the most important thing.

Reading the nutritional information and the ingredients is essential since the following are not allowed in food supplements: animal hormones, ephedrine, procaine, germanium, pharmacological substances, and those that are harmful to health, such as toxic plants and those that are not are legal to make infusions and vegetable oils.

Another way to be sure you are buying the right products is to buy from a trusted source. You can use a website like Vitasave Supplements, and there you will find the best food supplements on the market.

Recommended Nutritional Supplements

The health authorities recommend increasing the consumption of Omega 3, whose source is fish. However, modern Western society tends to include very little fish in its diet. In addition, the scarcity of fish and its high price often makes consumers prefer other lower-cost foods.

People must get most of their nutrients from food; since they contain vitamins, minerals, dietary fibers, and other substances beneficial to health. But if for some reason, you cannot get all the necessary nutrients from your menu, you can try dietary supplements that may provide what you need.

If you are looking for a supplement to start nourishing your body try Omega 3.

Extra: Benefits of Taking Omega 3

Studies show that eating fatty fish as part of a healthy diet, helps keep your heart healthy and protects against some heart problems.

Consuming more dietary supplements would decrease blood triglyceride concentrations.

  • Eating fish every week can improve a baby’s health and child development during pregnancy and lactation.
  • According to studies, Omega 3 supplements can slightly increase the weight of the baby at birth which could be beneficial, likewise, breast milk contains DHA.
  • According to the Spanish Heart Foundation, the Mediterranean diet that is based on the consumption of vegetables, cereals, fish (rich in Omega 3), and shellfish can reduce cardiovascular risk by 30%.


Supplements can be a great help to your health if you use them the right way and take the right supplements. Especially if you are a person who belongs to a risk group, the supplements are made to help you. Start living in a healthier way and start taking the necessary supplements for this.

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Angela Lemond, RDN, CSP, LD

Angela Lemond is a registered dietitian nutritionist (RDN) and national spokesperson for the Academy of Nutrition and Dietetics. Angela