As modern people become more health-conscious, the use of supplements is becoming more widespread. Many people believe that supplements are "easy to take and effective." But can supplements really provide nutrients more efficiently than food?
This column will explain the benefits and precautions of food and supplements, as well as the nutrients that are best supplemented with supplements.
Benefits from food
- Nutrients are present in complex combinations, which have a synergistic effect on absorption and function (e.g., iron + vitamin C, calcium + vitamin D).
A study by Fan Chen et al. (2019) reported that people who get their nutrients from food have a lower risk of death.
Chewing food thoroughly and savoring it stimulates the satiety center, preventing overeating and making you feel satisfied. Chewing food thoroughly also affects the secretion of hormones that aid in digestion and absorption.
Benefits and precautions of supplements
- Convenient when you don't have much time or when you want to focus on consuming specific nutrients.
However, there are health risks associated with excessive intake (e.g., accumulation of fat-soluble vitamins, disruption of nutrient balance).
-The important thing is to use it for the purpose of "making up for a deficiency," and taking it indiscriminately will have the opposite effect.
Nutrients that are effective when supplemented with supplements
The following nutrients are likely to be lacking in modern eating habits, and are prime examples where supplements are effective.
| Nutrients | The effectiveness of supplements | People who need supplementation |
|---|---|---|
| Vitamin D | Effective for maintaining bones, immunity, and muscle strength | Indoor-oriented people, athletes, elderly people |
| iron | Effective in preventing fatigue, anemia, and performance decline | female endurance athlete |
| Omega-3 fatty acids | Effective in reducing inflammation, promoting recovery, and protecting cardiovascular health | People who don't eat fish (because fish contains a lot of it), Training habit |
| Protein | Effective in promoting muscle synthesis and recovery | After training, elderly people, people who eat small meals |
summary
Supplements are a convenient way to support nutritional support, but the foundation of maintaining good health and improving performance is ultimately your daily diet. First, make sure you get the nutrients you need from your diet, and then supplement with supplements to get the nutrients you need with the support of a doctor or nutritionist.
The first step to building a healthy body is to be aware of the importance of "balancing your diet and supplementing with supplements"!
Author
Ryo Takahashi, Physical Therapist at Ikejiri-Ohashi Sera Clinic
Supervision
Dr. Yasushi Sera, Ikejiri-Ohashi Sera Clinic
Ikejiri-Ohashi Sera Clinic
https://sera-clinic.com/