What are natural supplements?

Products that contain natural ingredients—plants, fruits, vegetables, herbs, grains, and other natural sources—are known as natural supplements. They provide the body with additional vitamins, minerals, amino acids, or antioxidants when our regular diet is lacking in certain nutrients.

Because natural supplements tend to have fewer side effects and are easier for the body to absorb, they are often a better choice than synthetic chemicals. For example, these types of supplements can help maintain energy levels, improve digestion, boost immunity, or improve skin health. Supplements made from natural foods can also help manage stress, maintain weight, and improve sleep quality.

Natural food supplements and their benefits:

  • Vitamin C: Helps maintain the normal function of the immune system.
  • Vitamin D: Helps maintain normal bones and teeth and normal muscle function.
  • Omega-3 fatty acids: Helps maintain normal heart function.
  • Probiotics: Maintains the normal balance of intestinal microflora.
  • Magnesium: Helps reduce fatigue and prevent muscle cramps.

Top natural supplements:

  • Vitamin D: Vitamin D is essential for calcium absorption, strengthens bones and teeth, and helps strengthen the immune system.
  • Omega-3 fatty acids: Omega-3 fatty acids help reduce inflammation, support heart health, and improve brain function
  • Probiotics: Probiotics improve gut microflora, promote digestion, and boost immunity. Studies show that probiotics can help reduce digestive problems and fight inflammation.
  • Magnesium: Magnesium is essential for nerve and muscle function, and also helps reduce stress. Studies show that magnesium can improve sleep quality and reduce muscle spasms.
  • Ashwagandha: As an adaptogen, Ashwagandha helps the body fight stress. Ashwagandha has been scientifically proven to reduce cortisol levels and increase the body’s resistance to stress.
  • Turmeric: Turmeric, which contains curcumin, inhibits inflammation and acts as an antioxidant. Studies show that curcumin can help reduce inflammation and improve joint health.
  • Echinacea: Echinacea is a very popular supplement in Lithuania, especially during the winter season, when immunity can be weakened. Studies confirm that echinacea can help strengthen immunity and protect against colds.

 

How to choose high-quality natural dietary supplements?

When choosing high-quality natural dietary supplements, it is important to consider the following aspects:

  • Supplier reliability – choose well-known manufacturers with a good reputation and meeting certification standards.
  • Ingredients – make sure that the product is natural and does not contain synthetic additives.
  • Certifications – look for products that have the appropriate certifications (e.g. “Bio”, “Non-GMO”).
  • Testing – check if the product has been tested by independent laboratories.
  • Dosage – adhere to the indicated consumption amount.
  • Reviews – look for reviews from other users and consult with specialists.
  • Price and value – aim to find a good balance between price and quality.

Natural supplements and their use by age:

  • Children (from birth to 12 years): Vitamin D (for bone health), omega-3 (for brain function), probiotics (for immunity).
  • Adolescents (13-18 years): Calcium and vitamin D (for bone growth), iron (especially for girls), vitamins A and C (for skin health and immunity).
  • Adults (19-50 years): Multivitamins, omega-3, vitamin B12 (especially for vegetarians), magnesium (for muscle function).
  • Older adults (50-70 years): Calcium and vitamin D (for bone strength), vitamin B12, coenzyme Q10 (for heart health), omega-3.
  • Older people (70 years and older): Vitamin D (for immunity support), calcium (for osteoporosis prevention), probiotics (for gut health), vitamin E (antioxidant protection).

 

Natural supplements or synthetic supplements?

Both categories of supplements – natural and synthetic – have their advantages and disadvantages. Depending on what is more important to you, you can choose one of them. Here are some key differences:

Natural supplements:

Advantages:

  • Most often made from plants, herbs or other natural sources, so they are more connected to nature.
  • Often better absorbed by the body, as they contain additional bioactive substances that facilitate the absorption of nutrients.
  • Simply put, there is a lower chance of side effects.

Disadvantages:

  • The production process based on natural sources can be longer and more expensive.
  • May have a more intense taste or smell, which is not acceptable to everyone.

Synthetic supplements:

Advantages:

  • Most often cheaper, as they are easier and faster to produce.
  • Most synthetic supplements are concentrated, so they can have a higher concentration of nutrients.
  • This is a great option when you need specific vitamins or minerals that may be lacking in natural products.

 

Disadvantages:

  • Synthetic supplements often lack additional natural compounds that help improve absorption.
  • Some synthetic supplements may be less well absorbed by the body.
  • May cause side effects, especially if taken in high doses.

 

Natural food supplements and their role in the context of a healthy diet:

Natural food supplements are becoming increasingly popular in the field of healthy lifestyle and nutrition, as more and more people seek to obtain the nutrients their body needs from natural sources. These supplements can help fill nutritional gaps, especially when the body cannot absorb all the necessary substances due to lifestyle, dietary habits or health problems.
Natural food supplements are usually made from plants, herbs, fruits, vegetables, nuts or other natural ingredients. They are usually less processed than synthetic supplements, therefore retaining more beneficial substances and are often considered safer and healthier choices. Such supplements may include vitamins, minerals, omega-3 fatty acids, probiotics, herbal extracts and other components.

Popular myths about natural food supplements:

  1. Natural is always safe: Natural supplements can cause allergic reactions, interact with medications or have undesirable effects if used incorrectly.
  2. Natural supplements have miraculous healing effects: While some supplements can be beneficial, they are not omnipotent and cannot cure serious diseases.
  3. Natural supplements are always better than synthetic ones: Natural products are not necessarily superior or more effective than synthetically derived options.
  4. Natural supplements do not cause side effects: Many natural supplements can cause side effects, especially if they are used incorrectly.
  5. All natural supplements have the same effects: The effects depend on the quality of the product, the concentration of the ingredients, and the method of use.
  6. Natural supplements are environmentally friendly: Some natural supplements may have a negative impact on the environment, for example due to the overly intensive extraction process.

What is the best way to take natural supplements?

  • Tablets and capsules: These are the most commonly used and convenient way to take supplements. They allow for easy dosing and are easy to take, especially when larger doses are needed or when taking multiple doses a day.
  • Powders: Often used for vitamins, minerals, or protein. They can be mixed with water, juice, or other beverages. Powders are a great option if you want to get more fiber or larger doses, as they allow for more precise dosing and are absorbed faster.
  • Liquid supplements: Often used for vitamins or herbs, they can be absorbed faster by the body. If you have trouble swallowing pills, liquid supplements may be a good option.
  • Gels and lotions: Some natural supplements (such as oils, lotions) are applied externally. They can be beneficial for skin care or joint health when the supplement is applied directly to the skin.
  • Gummies: These are becoming an increasingly popular option, especially among children or those who do not want to take pills. It’s an easy way to get nutrients in a nice taste, but be aware of the added sugars.

 

Natural supplements and their side effects:

Supplements can cause side effects. The risk of side effects increases if you take many supplements at the same time or if you take high doses. Since many supplements contribute to the nutrients you get from food, it can be easy to take too much without realizing it.

Possible side effects of supplements include:

  • nausea
  • vomiting
  • headache
  • constipation
  • excessive sleepiness