Today, more than ever, popular types of dietary supplements are in abundance, so it can get confusing. However, ignoring supplementation is not an option. So, how do you find the best fit for you? Especially since modern food sources have lowered nutritional value, driven by compromised agricultural practices. To mitigate the compromised quality of dietary nutrition, as many as 70% of adults in the US have turned to dietary supplements. This post unpacks the key dietary supplements types, main sources, newer and popular forms. We also look at the most widely consumed supplements and, finally, tackle the topic of how to find the right supplement fit just for you.
What are the Key Categories of Supplements
They are various types of dietary supplements, and they are categorized into vitamins, minerals, and amino acids. They encompass enzymes, metabolites, botanicals, herbs, and organ tissue glandulars. These offer a diverse range of nutrients and compounds to fill nutritional gaps. These categories include:
- Vitamins – Vital micronutrients support the body’s functions to improve and maintain health. Examples include Vitamin A, Vitamin C, and Vitamin D.
- Minerals – Essential elements necessary for proper bodily function, including bone health, muscle function, and nerve signaling. Common minerals include calcium, magnesium, and iron.
- Amino Acids – The building blocks of proteins, which play crucial roles in muscle repair, hormone regulation, and neurotransmitter synthesis. Examples include lysine, arginine, and glutamine.
- Enzymes and Metabolites – Substances that facilitate chemical reactions in the body and aid in processes like digestion and energy production.
- Botanicals and Herbs – Natural plant-based ingredients known for their therapeutic properties and health benefits. These may include herbs like ginseng, turmeric, and echinacea.
- Organ Tissue Glandulars – Derived from animal organs or glands and believed to support the function of the corresponding human organ or gland.
What are the Main Sources of Supplements
Supplements whether derived from natural or synthetic sources, provide essential nutrients for your body. Depending on the supplement type, they are made through an industrial synthetic process or isolated from nutrients. Either way they provide convenient and effective way to meet gaps in your daily nutritional needs. While, maintaining your health and wellness. Supplement sources include:
- Natural Sources – supplements sourced from natural sources, like plants, animals, and minerals. These supplements contain nutrients in their natural forms, often extracted or concentrated for easy consumption. Examples include herbal extracts, fish oil, and mineral supplements like calcium and magnesium.
- Synthetic Sources – supplements manufactured synthetically through industrial processes. These synthetic supplements replicate the chemical structures of natural nutrients, offering identical or similar benefits to their natural counterparts. Examples include Vitamin C (ascorbic acid), Vitamin D (ergocalciferol) and, synthetic vitamin B12 (cyanocobalamin). For illustration the natural active form of vitamin B12 is (methylcobalamin).
- Isolated Nutrients – supplements extracted or synthesized from naturally sourced vitamin and mineral organic compounds. These include isolated amino acids like L-lysine or L-arginine. And, isolated plant compounds like curcumin from turmeric or resveratrol from grapes. Isolated nutrients address nutritional deficiencies and support specific health goals.
What are the Most Popular Forms of Supplements
Dietary supplements come in many different forms some of which are: pills, capsules, gel capsules, tablets, extracts, or even liquids. Lately, powder supplements, gummies and energy bars and liquid drinks forms have risen in popularity. These forms ensure you have diverse options to meet your nutritional needs with convenience.
Some popular supplement forms include:
- Pills – Small solid forms mainly used for medicine offer convenience and easy consumption of supplements.
- Capsules – Encapsulated supplements contain powdered or liquid ingredients, typically made from gelatin or vegetarian alternatives.
- Gel Capsules. Similar to capsules, with a gel-like outer shell, designed to dissolve quickly for faster absorption.
- Tablets – Compressed forms of supplements, often containing binders and fillers to hold the ingredients together.
- Extracts – Concentrated forms of supplements derived from natural sources, offering potent doses of specific nutrients.
- Liquids. Like syrups or tinctures, are easy to consume and absorb fast into the bloodstream.
Newer and popular supplement forms include:
- Powder Supplements – Fine powder forms of supplements, versatile for mixing into beverages or foods for customized dosing.
- Gummies – Chewable, candy-like supplements, appealing to those who prefer a more enjoyable consumption experience.
- Energy Bars – Convenient snack bars fortified with vitamins, minerals, and other nutrients, ideal for on-the-go consumption.
- Drinks – Ready-to-drink supplement beverages, offering convenience and hydration alongside essential nutrients.
Dietary Supplements Types – Changes in Habits Over The Last Decade
Why US Adults Use Dietary Supplements in 2007-2010
The most commonly reported reasons for using supplements were to “improve” (45%) or “maintain” (33%) overall health. Women used calcium products for “bone health” (36%), whereas men were more likely to report supplement use for “heart health or to lower cholesterol” (18%). Older adults (≥60 years) were more likely than younger individuals to report motivations related to site-specific reasons like heart, bone and joint, and eye health. Only 23% of products were used based on recommendations of a health care provider. Multivitamin-mineral products were the most frequently reported type of supplement taken, followed by calcium and ω-3 or fish oil supplements.
Jama Internal Medicine
Consumers Returned to Pre-Pandemic Supplement Usage in 2021
A survey of 8,049 people who use dietary supplements shows many supplements that declined in use in 2020 began bouncing back in 2021, such as magnesium (+2.4 percentage points), and CoQ10 (+2.7 pts). In fact, 25 of the 30 most popular supplements rose in usage in 2021 in contrast to 2020 when two-thirds declined, suggesting a return to pre-pandemic supplement usage.
Consumer Lab Survey
Supplements that experienced the greatest growth in popularity in 2021 were iron (+4.2 pts), fiber (such as psyllium) (+4.1 pts), and melatonin (+3.9 pts). Supplements that experienced large increases in popularity in 2020 due to their promotion to prevent or treat COVID-19, such as zinc, vitamin C, vitamin D, quercetin, and elderberry were largely flat.
Dietary Supplements Types – Finding The Best Fit for You
Choosing the right dietary supplements regimen is a crucial step in maintaining optimal health. So how do you do it without getting overwhelmed?
First – Take a Multivitamin for All-Round Health
The first step is to start with a multivitamin, which provides a broad spectrum of essential vitamins and minerals to ensure all-around health while consistently filling in any nutritional gaps left by your diet. Multivitamins act as a foundation, supporting overall bodily functions and boosting your immune system.
Second – Focus on Specific Isolated Ailments
The second step is to focus on specific needs or ailments. By identifying key health concerns, such as skeletal health, digestive health, or cardiovascular health, you can select targeted supplements that address these specific areas. For instance, Vitamin K2, boron, Vitamin D, and magnesium are vital for skeletal health, while probiotics support digestive health. Tailoring your supplement intake to your unique health needs ensures you receive the most benefit and effectively support your overall well-being.
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