Food supplements, or nutritional supplements, are products used to complement food and can be indicated to help treat nutritional deficiencies, gain muscle mass or weight loss, for example.
Food supplements are sold in supplements or pharmacies stores, in the form of capsules, tablets, powders, gels, or chewing gums, for example, may contain vitamins, minerals, proteins, plant extracts, enzymes, among others.
Also read: Vitamins: What are, Rich Functions, Types and Foods
tuasaude.com/vitaminas
These supplements may be beneficial to health when used under the guidance of the doctor, nutritionist or herbal medicine. This is because some supplements are contraindicated in some conditions and can cause side effects.
For what they serve
The main indications of dietary supplements are:
- Prevents or corrects nutritional deficiencies;
- Can help with weight loss;
- Favors muscle mass gain;
- Help in weight gain;
It is important to emphasize that dietary supplements serve to complement a balanced diet and should therefore not replace food.
In addition, according to Anvisa, in Brazil, supplements may not contain indication of prevention, treatment or cure of diseases.
Who can take food supplements?
Eating supplements can be taken as a complement when food is not able to meet all nutritional needs.
Thus, food supplements can be indicated for athletes, elderly, pregnant or breastfeeding women, people with inflammatory intestinal disease, restrictive diets or post bariatric surgery.
Types of food supplements
The main types of food supplements are:
1. Food supplements for the elderly
Elderly supplements for the elderly may be recommended because during aging some people have loss of appetite and reduced absorption of some nutrients.
Examples of Supplements: Supplements that can be indicated are vitamins and minerals, such as vitamin D, calcium and vitamin B12, present in products such as Sustagen, Natus Gerin and Centrum, for example.
2. Food supplements to gain muscle mass
Supplements to gain muscle, when used to complement healthy eating and by those who practice physical activity regularly, help increase muscle mass as they favor muscle recovery and formation.
The dosage and time of use these supplements vary according to the type of supplement and the objectives of the person, and it is important to always consult a nutritionist to indicate the type and dosage adapted to individual needs.
Examples of supplements: Creatine, whey protein, casein and maltodextrin are some of the supplements that help in gain muscle mass.
Also read: 10 supplements to gain muscle mass (and how to use)
tuasaude.com/suplementos-para-ganhar-massa-muscular
3. Food supplements to lose weight
Food supplements to lose weight have thermogenic and satogenic properties, favoring body fat burning and helping to prolong satiety.
However, to obtain the result in weight loss, these supplements should be used together with a hypocaloric diet and regular exercise.
Examples of supplements: Some examples include whey protein, caffeine, chromium picoline and phaseolamine. Meet other supplements indicated to lose weight.
4. Food supplements to get fat
Food supplements indicated for fattening are usually hypercaloric, helping to promote weight gain in people with accelerated metabolism, malnutrition or some diseases such as cancer and HIV, for example.
Examples of supplements: These supplements usually contain carbohydrates, fats, proteins, vitamins and minerals such as whey protein, maltodextrin, vitamin B12, vitamin B1 and zinc.
Also read: 5 Supplements to put on weight (and how to use)
tuasaude.com/suplemento-para-engordar
5. Children’s food supplements
Child dietary supplements may be indicated for disabled prevention, as in the case of iron, which is recommended by the Brazilian Society of Pediatrics for all 3 to 24 months of age.
In addition, supplements can also be prescribed by the pediatrician for premature babies, children with nutritional deficiencies or health problems such as diarrhea, rickets and osteomalacia.
Examples of supplements: Vitamin D, iron, vitamin A and zinc are the main supplements that can be suitable for babies and children.
6. NATURAL FOOD SUPPLEMENTS
Natural food supplements are those produced with plant extracts that can provide some health benefits, such as helping relaxation, improving disposition, reducing appetite or improving intestinal transit.
Natural dietary supplements should only be used under the guidance of the doctor or other health professional specialized in the use of medicinal plants.
This is because, although healthy, some plant extracts can cause side effects and should be avoided in some situations.
Examples of Supplements: Some examples of natural eating supplements are curcumin, garlic, ginseng, ginger, spirulina and berberina.
How to take
Food supplements can be marketed in capsules, tablets, powders, liquids, tablets, gels and chewing gums.
The dosage and the recommended ingestion varies according to the type of supplement, age and objectives of each person. In vitamin B1 deficiency, the intake indicated is 1 to 2 300 mg vitamin B1 pills per day, while Whey Protein’s recommendation for muscle mass gain is 20 to 40 g per day, for example.
Therefore, it is recommended to use food supplements only with the guidance of a doctor, nutritionist or other healthcare professional.
Possible side effects
When used without the guidance of a healthcare professional and/or in excess, food supplements can cause symptoms and signs such as cramps, kidney stones, diarrhea, constipation, muscle fatigue, excess gases, abdominal pain, nausea, headache, vomiting, bleeding and neurological problems.
Who should not use
Pregnant or breastfeeding women, as well as elderly, smokers and children, should only use dietary supplements with the indication of a doctor, nutritionist or other healthcare professional. This is because the dosage and the allowed ingredients are different for these groups.
In addition, people who use drugs regularly should also only take food supplements with the doctor’s orientation, as both may interact, increasing or decreasing the effectiveness of medicines.
Difference between anabolic and food supplements
Anabolic sterling are synthetic hormones made from testosterone and can be indicated by the doctor to treat osteoporosis, some types of anemia and hypogonadism. Learn better for the anabolic steroids.
In addition, anabolic steroids stimulate muscle fiber production, and are therefore improperly used by some athletes to improve performance and favor muscle gain.
However, the use of anabolic steroids for aesthetic purposes, muscle mass gain and performance improvement is not approved by the Federal Council of Medicine.
Food supplements are made with nutrients, plant extracts, essential amino acids or enzymes, for example, which help in situations such as treatment of nutritional deficiencies, gain muscle mass or improvement of intestinal transit.
Source: www.tuasaude.com