Nutritional supplements are products designed to complement the diet by providing essential nutrients, vitamins, minerals, amino acids, herbs, or other bioactive compounds to support overall health, address deficiencies, or enhance specific bodily functions. They come in forms like capsules, tablets, powders, gummies, and liquids. Below is a concise summary of key aspects:
- **Vitamins and Minerals**: Multivitamins, vitamin D, C, B-complex, calcium, magnesium, and zinc address common deficiencies, supporting immunity, bone health, energy, and cellular function. For example, vitamin D (often 1,000–4,000 IU daily) aids calcium absorption, while magnesium supports muscle and nerve function.
- **Protein and Amino Acids**: Whey, plant-based, or collagen protein powders support muscle repair, recovery, and growth, popular among athletes and those with increased protein needs. Branched-chain amino acids (BCAAs) or essential amino acids (EAAs) aid muscle synthesis and recovery.
- **Omega-3 Fatty Acids**: Fish oil or algae-based supplements (e.g., EPA/DHA, 1–2g daily) promote heart, brain, and joint health, reducing inflammation and supporting cardiovascular function.
- **Herbal and Botanical Supplements**: Includes turmeric (anti-inflammatory), ashwagandha (stress relief), and ginseng (energy and cognition). Efficacy varies, and quality depends on standardized extracts.
- **Probiotics**: Live bacteria (e.g., Lactobacillus, Bifidobacterium) in capsules or fermented foods support gut health, digestion, and immunity, with strains targeting specific needs like IBS or antibiotic recovery.
- **Specialty Supplements**: Include creatine (muscle performance), coenzyme Q10 (heart health, energy), and melatonin (sleep regulation). Dosages and benefits depend on individual needs and medical advice.
- **Regulation and Safety**: Supplements are regulated as food, not drugs, by the FDA (U.S.) or similar bodies globally, meaning less stringent oversight. Third-party testing (e.g., USP, NSF) ensures quality. Risks include interactions with medications or overdosage, so consulting healthcare providers is advised.
- **Use Cases**: Common for addressing nutrient gaps (e.g., vitamin D in winter), supporting fitness goals, managing chronic conditions (e.g., omega-3s for heart disease), or boosting immunity. Not a substitute for a balanced diet.
