In the hustle and bustle of our daily lives, we seldom give time and attention to our nutrition and lifestyle. Nutrients we derive from our daily diet are not completely absorbed or utilised by the body which may necessitate supplementation. But first, let’s understand what supplements are.
According to Aman Puri, Founder, Steadfast Nutrition, a sports and wellness nutrition brand, dietary supplements, as the name suggests, are added to one’s routine over and above the normal diet to maximise the health benefits.
“Daily supplements act as a complementary source of nutrients, balancing the unmet requirements to fill in the gap from the diet. These supplements may be available in the form of tablets, capsules, or powders and contain micro or macro-nutrients. The main ingredient in the supplement may be targeted to provide a particular benefit like vitamin C tablets for immunity or vitamin D capsules for bone health or may provide multiple nutrient benefits like in the case of multivitamins,” Puri told Financial Express.com.
Supplements are convenient, handy, easy to use, and can be taken anytime, anywhere easily. As we age, the body’s requirements also change due to physiological changes. The body’s metabolism may slow down in the early 30s, so keeping yourself fit and active becomes challenging.
“Along with these changes, personal and work stress increases, manifesting as extended work hours, disturbed sleep, and inadequate food intake, which affect lifestyle patterns and lead to nutrient deficiencies or overconsumption of junk or ready-to-eat foods leading to obesity,” he said.
But can nutrient needs be met solely through food?
No, it is difficult to meet these increased nutrient needs of both men and women through food alone as they age, Puri maintained. Failing to meet the nutrient needs from food directly as age progresses can be due to improper diet intake, reduced digestion, lesser absorption, slowing of metabolism, nutrient interaction, unavailability of most active ingredients or most bioavailable forms of nutrients. This is where supplements come into play.
How do you choose the right supplement for yourself?
Always prioritise supplements for their quality rather than quantity, Puri emphasised. Opt for FSSAI-approved products and read about the nutritional information mentioned on the labels carefully. Choose a form of the supplement that enables the best absorption. Consult a nutritionist to determine your particular supplementation need, as per your body’s requirement.
Supplements you can take in the early 30s
- Calcium Supplements: Calcium is essential for building stronger bones and teeth. Loss of bone mass starts in the early 30s, leading to the brittling of bones, which can cause osteoporosis. The body utilises calcium from the bones in such situations. Additional supplementation with calcium may strengthen the bones, improve bone mass, and reduce the risk of bone-related problems. Calcium taken through meals may not be efficiently absorbed due to excessive intake of tannins & oxalic acid-rich foods, further necessitating the use of calcium supplements.
- Vitamin D3 Supplements: Vitamin D, as we all know, is not available in common food sources and the busy indoor lifestyles due to increased work pressure keep us away from the sunlight, which is the most natural way for the body to make vitamin D. Sunlight plays a major role in conversion of Vitamin D, deficiency of which can cause bone pain, increasing risk of fractures or bone diseases like osteoporosis and arthritis. Supplementation with Vitamin D3 in the 30s improves immunity, increases calcium absorption, and promotes bone health.
- Iron Supplements: Iron deficiency anaemia is prevalent among women in their 30s. Possible causes include lower intake of iron-rich foods, blood loss during menstruation, pregnancy, and lower absorption. Lower iron levels may lead to fatigue, pale skin, and shortness of breath due to reduced oxygenation. Iron supplements can help meet this deficit. They are also available in the best bioavailable form for maximising absorption.
- Fibre & Probiotics: Fibre consumption tends to decline in the 30s due to hectic lifestyles. Fibres and probiotics are usually the most neglected nutrients with vitamins drawing the most attention. Both fibre and probiotics are important for managing gut health, minimising constipation, and managing lipid levels. Regular intake of refined cereals during the 30s due to unhealthy lifestyles results in digestive issues like gas, bloating, constipation or intestinal inflammations. Both fibre and probiotic supplements help manage the gut bacteria and flora, supporting intestinal function and managing gut health.
- Multivitamin: Nutritional deficiencies begin in the early 30s because of ageing. Multivitamin, as the name suggests, is a combination of multiple vitamins like vitamins A, B,C, D, E, and K. Multivitamin supplements also include minerals like copper, magnesium, manganese, selenium, and zinc which help maintain a balance of nutrients preventing deficiencies.
These are favourite options when choosing a supplement that provides benefit of various nutrients for the overall improvement of health, Puri revealed.
“It is important to realise that supplements are not a replacement for food. It is necessary to fill in the nutritional gaps through supplements by evaluating one’s lifestyle and dietary needs which may be initiated with the advice of a healthcare professional,” he added.