Introduction
Supplementation means taking substances believed to have health benefits in addition to your regular diet. While supplements can�t replace food, they can sometimes help to address nutritional deficiencies, thereby contributing to overall health.
Research shows that around 70 per cent of Canadians take supplements, including vitamins and minerals, herbal remedies, homeopathic medicines, traditional medicines (such as traditional Chinese medicines), probiotics and other products such as amino acids and essential fatty acids. Health Canada collectively refers to these as natural health products (NHPs).
By law, NHPs must be safe as over-the-counter products, be accessible for self-care and self-selection by the consumer, and not require a doctor's prescription for use. However, it's still a good idea to follow the product's instructions and to consult your doctor if you're unsure if you should take a given NHP.
Factors to Consider
Depending on your age, sex, lifestyle and physical condition, you may not be able to get all the nutrients you require from food alone. Today, many people take supplements to ensure they're getting all the nutrients they need, whether they're eating well or not.
While blatant deficiencies like scurvy (lack of vitamin C) or beriberi (lack of vitamin B1) are rare, mild deficiencies are common and can lead to vague symptoms of fatigue, lack of initiative and poor concentration. Unfortunately, the usual blood tests aren't sensitive enough to show mild nutrient deficiencies, even when a person doesn't feel well.
A number of causes contribute to these mild deficiencies. Erratic eating habits are one of the most common culprits. Poor digestion inhibits the assimilation of nutrients. Many people experience poor digestion with only the mildest of symptoms. Digestion and assimilation tend to decline as we age, causing us to be deficient in many essential nutrients.
Supplements also compensate for individual nutrient requirements. Pregnant women typically need more folic acid, iron and other nutrients. Strict vegetarians often need additional vitamin B12 and, possibly, calcium, iron and zinc. Older people tend to lack vitamins B6, B12, folic acid and calcium. Menopausal women battling osteoporosis need more minerals to supplement those lost through bone depletion. Fitness enthusiasts also require a variety of nutrients to maintain strength and stamina.
In most cases, a daily multivitamin and/or mineral supplement is all you need to provide the nutrients you're missing in your diet.
What You Can Do
Before resorting to supplements, try to get the nutrients you need from the food you eat. Use Canada's Food Guide as a reference.
Always let your doctor know what supplements you're taking or considering taking, especially if you're on one or more prescribed medications. Consulting your doctor is extremely important if you're pregnant or breastfeeding.
Watch for any possible side effects, as well as interactions with other supplements, drugs or foods. If you feel unwell, tell your doctor right away.
Health Canada's Natural Health Products Directorate regulates the sale of all supplements, ensuring that whatever is on the market has been approved as safe. What this doesn't mean, however, is that a supplement will actually work for you. Make sure you do your research beforehand and talk to your doctor.
Further Resources
Visit Health Canada's Web page on natural health products at www.hc-sc.gc.ca/dhp-mps/prodnatur/index_e.html.
