Ten Common Food Supplements and Why They Are Taken

Whether supplementing a diet poor in nutrition or targeting a specific health issue, the use of dietary supplements has burgeoned. The following are some of the most effective and commonly used supplements.

Vitamin C
Ascorbic acid, or Vitamin C, is a water-soluble vitamin required for at least 300 essential metabolic processes in the human body. Functions include:
Tissue growth and repair
Healing of wounds and burns
Adrenal gland function
Gum health
Antioxidant, reduces oxidative stress in the body by preventing the formation of free radicals
Aids in production of anti-stress hormones
Necessary for metabolizing other vitamins
Enhances immunity
Protects against cancer
Elimination of some heavy metals
May reduce LDL (low-density lipoproteins) or bad cholesterol and increase HDL (high-density lipoproteins) or good cholesterol

Vitamin E
Vitamin E consists of eight different related molecules; the tocopherols and tocotrienols, all are fat-soluble. The most active form is d-alpha tocopherol. Functions include:
Antioxidant, reduces cell damage by free radicals
Prevention of certain cancers
Prevention of cardiovascular disease, strengthens capillaries, reduces blood pressure, and improves circulation
Aids in tissue repair, may reduce scarring
Promotes athletic performance
Maintains healthy nerve functioning

Fish Oil
Derived from fatty tissue of oily fish, the oil is high in Omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Benefits include:
Lowers cholesterol levels
Reduces blood pressure
Lowers risk of coronary artery disease
Lowers risk of stroke
May reduce incidence of breast and colon cancer
Aids in transmission of nerve impulses
Used as a “brain food”
Aids eye problems such as glaucoma and age-related macular degeneration (AMD)
Improve skin and hair
Aid in prevention of arthritis

Cranberry Fruit
Supplements produced from the fruits of the cranberry contain numerous phytochemicals, vitamins, and minerals. Benefits include:
Prevention of urinary tract infections
Anticancer properties
Source of Vitamin C

Turmeric
Supplement made from the seasoning turmeric. Benefits include:
Aids circulation
Lowers cholesterol
Anticancer properties
Anti-inflammatory properties
Treatment of arthritis
Protects the liver
Antioxidant, fights free radicals
Antibiotic properties
Improves health of blood vessels
Liver detoxification
Reduces the risk of childhood leukemia

Calcium
Essential mineral, the benefits include:
Formation of bones and teeth
Maintains regular heartbeat
Transmission of nerve impulses
Muscle function
Cancer prevention

Magnesium
Essential mineral, the benefits include:
Reduces incidence of migraines
Protects arteries
Prevent cardiovascular disease
Reduces birth defects

Zinc
Essential mineral, the benefits include:
Prostate functioning
Promotes healthy immune system
Promotes healing
Improves taste and smell

Coenzyme Q 10
Antioxidant properties
Production of cellular energy
Aids in circulation
Aids immune system
Anti-aging properties
Lowers high blood pressure
Fights cardiovascular disease

Green Tea
Supplement made from green tea, benefits include:
Antioxidant
Anticancer properties
Lowers cholesterol
Aids immune functioning
Regulate blood sugar and insulin levels
Fights tooth decay
Aids in weight loss
Fights mental fatigue