The Best Dietary Supplements – How to Choose Between Synthetic and Natural

Natural or synthetic dietary supplements? Which should you choose, and how do you select the best dietary supplements? One of the most common questions when considering health is whether we need dietary supplements and which ones to choose to help us feel better, live healthier, and work on strengthening our immune system. In order to provide the body with all the necessary vitamins, minerals, and antioxidants, it is essential to follow a varied diet that includes plenty of fruits and vegetables. If we cannot meet the body’s needs with such a diet, it can lead to hypovitaminosis, or deficiencies in the body. Such chronic deficiencies can cause numerous health issues and disorders that can impair quality of life. For example, a lack of vitamin D could lead to bone problems, while a deficiency in B vitamins could result in some neurological disturbances. If you are one of those people who cannot always eat well and diversely due to a hectic lifestyle, consider incorporating dietary supplements into your life. They can help you make up for the vitamins and minerals you missed due to poor nutrition.

Dietary Supplements – How to Choose the Best?

Today, the market is flooded with dietary supplements, and once you decide to use them, the overwhelming number of seemingly identical supplements from various manufacturers can hinder your choice. You may be wondering which omega-3 fatty acids are the best, which vitamin C to use, or which magnesium will best relax your muscles after mental and physical exertion. The options are endless, and in the end, it might just give you a headache. How do you know which of all the dietary supplements on the market are the best, and from which you will feel healthier and happier, while also preventing the occurrence of inflammation in the body? Below, we provide a detailed guide to help you decide which dietary supplements will enhance your health and act preventively against disease.

Synthetic Dietary Supplements

Naturally, there is a difference between synthetic and natural dietary supplements, with the primary distinction being their source, or where they are primarily obtained. Synthetic dietary supplements are chemical forms that are desirable if they are safe to use and well-tested. Among synthetic dietary supplements, various forms prevail, and some are more desirable for consumption than others. They do not necessarily have to be bad. For example, when choosing magnesium, there are several active forms, with magnesium bisglycinate being the most desirable due to its high absorption rate compared to other forms—up to 43%! We have highlighted a few synthetic dietary supplements you should pay attention to when purchasing.

Vitamin D3

Vitamin D3 is also known as the “sun vitamin,” which is one reason why it is quite different from most other vitamins. Unlike most vitamins that are ingested through food, vitamin D is produced in the body with a small amount of help from the sun. While you might think this is an advantage because sunlight is free and theoretically everyone should have adequate vitamin D levels, it is not that simple. Most people do not have enough vitamin D, which is particularly noticeable in the winter months.
Vitamin D deficiency can manifest as various health issues, ranging from mild to severe, including chronic inflammation in the body. Additionally, sufficient levels of vitamin D are crucial for proper digestive function. A deficiency in vitamin D can reduce the absorption of important minerals in the digestive system and compromise the immune system. Some studies link vitamin D deficiency with depression. If you are wondering which vitamin D to choose from all those available on the market, the answer is always vitamin D3, which is the easiest to absorb into the bloodstream.

Magnesium Bisglycinate

Think of magnesium as an ideal mineral for relaxing the body, which cannot function properly if levels are below the threshold. A primary symptom of magnesium deficiency is feeling stressed and anxious. It is important to note that magnesium is a mineral found in all tissues, with cells in muscles, bones, and the brain using magnesium for proper functioning and energy production. A deficiency in magnesium can lead to chronic fatigue. Are your muscles often tense and stiff? Do you need a long time to recover after a workout? If you answered “yes” to any of these questions, there is a possibility you have a magnesium deficiency. Now That You’ve Established This, How to Decide Which Magnesium Supplement to Choose? There are various forms of magnesium available on the market, and among those with the best bioavailability, we can include:

• Magnesium bisglycinate
• Magnesium citrate
• Magnesium malate
• Magnesium carbonate
• Magnesium oxide

Of these forms of magnesium, magnesium bisglycinate is the highest quality, offering the body maximum bioavailability and absorption.

Iron Bisglycinate

Iron is one of the most important minerals in the body and is essential for life. It plays a crucial role in the production of hemoglobin and red blood cells, increases energy levels, and reduces feelings of exhaustion and fatigue. Iron deficiency can lead to anemia, with symptoms including fatigue, pallor, dizziness, lethargy, and increased susceptibility to infections. These unpleasant symptoms result from low oxygen levels in the tissues. If there is an increased need for iron, particularly in children during development, women of reproductive age, pregnant women, and the elderly, iron supplements in the form of capsules, syrups, or tonics are recommended. Organic iron supplements in the form of bisglycinate have better absorption in the body compared to ionic forms. In addition to better absorption, lower doses are also needed to achieve the desired effect. Today, there are numerous forms of iron available on the market. To choose the best one, opt for iron bisglycinate. Always use iron supplements in conjunction with additional sources of vitamin C, which enhances iron absorption—a factor that is especially important when using plant-based sources of iron.

Zinc Picolinate

Zinc is one of the most important minerals, essential for the proper functioning of the immune system. However, it also offers numerous other benefits to the body. Although required in small amounts, zinc is needed by the body every day. It helps defend the body against colds and supports proper digestive function. But the power of zinc does not end there. It is crucial for maintaining healthy hair, skin, and nails, sharp vision, and strong bones. It also enhances cognitive functions such as concentration, productivity, and memory. Zinc can help slow down the aging process of cells and support proper hormone production. It is also important to note that a zinc deficiency can lead to fertility issues and an increased risk of diabetes. Zinc is available in various forms of dietary supplements such as capsules, lozenges, or syrup. Some of the highest-quality forms of zinc are in chelated forms, including:

• Zinc bisglycinate
• Zinc citrate
• Zinc gluconate
• Zinc picolinate

Among these, zinc picolinate is definitely superior in quality. It is recommended to take chelated forms of zinc to achieve maximum bioavailability.

Vitamin B12

B vitamins are important for boosting energy, supporting proper metabolism, preventing fatigue, and maintaining optimal brain function. Vitamin B12 is one of the most important B vitamins because, in addition to influencing mental health and DNA synthesis, it is crucial for the production of red blood cells that prevent anemia.
It is an essential vitamin that the body does not produce, yet it is needed daily. We can obtain it through animal-derived foods, dietary supplements, or vitamin B12-fortified products.
If you follow a vegan or vegetarian diet, it is recommended to take vitamin B12 supplements. Even if you consume foods rich in vitamin B12, you might experience difficulties with absorption, which is often hindered for various reasons.

Probiotics

Probiotics are live beneficial bacteria used as dietary supplements to maintain healthy digestion and strengthen the immune system. The digestive system hosts a multitude of bacteria, some of which are beneficial, while others are harmful. Harmful bacteria feed on sugar and refined carbohydrates, leading to increased food cravings, weakened intestinal mucosa, and potentially chronic diseases. On the other hand, beneficial bacteria feed on healthy food, which is recommended to be consumed daily in a ratio of 80:20 compared to unhealthy food. Taking probiotics can strengthen the intestinal mucosa, thereby reducing the risk of inflammation, heart issues, and other diseases. This is because inflammation, which later affects the entire body, often starts in the intestines. How to know which probiotics to take? There are many options available, but a quality probiotic should contain at least eight of the following strains:

• acidophilus
• bifidum
• casei
• rhamnosus
• reuteri
• breve
• longum
• thermophilus

Scientists are still trying to discover the ideal ratio of intestinal bacteria, but it is known that healthy individuals have higher levels of these beneficial bacterial strains.

Omega-3 Fatty Acids

There is no doubt that omega-3 fatty acids are among the most desirable dietary supplements. But what makes them so special? Primarily, they are used to reduce inflammation, assist with mental health issues and autoimmune diseases, support heart and vascular health, and contribute to overall well-being. Given their wide availability from various manufacturers, how should you choose the best ones? Keep in mind that fish oil is the best source of omega-3 fatty acids. The label on omega-3 supplements should indicate EPA and DHA, which are terms that denote the most effective sources of omega-3s. Try to avoid processed fish oils containing ethyl esters. When choosing, remember that fish oil can go rancid over time, so pay attention to the expiration date. Always opt for smaller bottles and those endorsed by medical professionals.

Natural Dietary Supplements

As the name suggests, these are supplements derived from natural sources, most commonly from carefully selected superfoods composed of a blend of plants, various algae, and fungi.
During production, all dietary supplements obtained this way should go through a specific process of harvesting, drying, and packaging the plants. Only supplements that are obtained and produced through this method can preserve all the nutrients, which, in addition to vitamins and minerals, include amino acids, fiber, proteins, and enzymes that are also essential for the proper functioning of the body. It is important to emphasize that when selecting, preference should be given to organic forms that are safe for use, free from undesirable pesticides and other harmful substances.
The market offers various natural dietary supplements, and when choosing, be sure to read labels carefully—the product should be of plant origin and should not contain additives or GMOs.
Below, we have highlighted some of the best natural dietary supplements, which are desirable in higher concentrations but difficult to obtain through diet alone.

Turmeric Root

Like many spices, turmeric root has been used since ancient times in traditional medicine. It is most commonly cultivated in India and other parts of Southeast Asia and is a popular spice found in curry. Turmeric is renowned for its powerful anti-inflammatory and antioxidant properties, with its primary component responsible for its characteristic yellow color being curcumin. There are numerous sources of curcumin available on the market through dietary supplements, but it is advisable to choose a patented version that has undergone clinical trials and scientific publications. For example, one such curcumin is reviewed, recognized, and approved for use by the FDA with GRAS status (Generally Recognized as Safe). Since turmeric and curcumin are not easily absorbed by the body, if you want to incorporate them into your diet, it is recommended to take them in the form of dietary supplements. Additionally, it is beneficial to choose supplements that include black pepper along with turmeric, as this enhances its bioavailability.

Olive Leaf

Olive leaf has been used among peoples since ancient times, and although it is highly medicinal, it is often little discussed and known. It is believed to have been discovered by the ancient Egyptians, who used it, among other things, for mummification. Olive leaf contains polyphenolic, biologically active substances that can improve health, with oleuropein being the most well-known among them, associated with numerous therapeutic effects.
It is most commonly used to lower high blood pressure and cholesterol levels and can act as a detoxifier for the body. Additionally, it helps in faster recovery from colds, viruses, and flu and promotes the functioning of the digestive system, liver, gallbladder, and bladder. It is often consumed in the form of tea, but due to its unappealing taste, many opt for supplements where its active ingredients can enhance the effects of vitamins and minerals.

Beta-Glucan

Beta-glucan is a popular dietary supplement for boosting immunity and helps with various health issues, from improving heart health to cancer prevention. It can be found in foods such as oats and barley and is derived from the cell walls of bacteria, yeasts, fungi, algae, or lichens. Since it is challenging to obtain the ideal dose through daily diet alone, supplementation is recommended, as beta-glucan acts like a superhero – offering antioxidant, anti-inflammatory, and antimicrobial properties. It has also been shown to be effective in lowering bad cholesterol. The most active source of beta-glucan is where glucose is bound by 1,3 and 1,6 linkages. Dr. Alenka Brozina, a specialist in internal medicine and cardiology, as well as a consultant in diet therapy and nutrition, recommends combining beta-glucan with olive leaf for the prevention and treatment of various health conditions.

Bacopa

Bacopa is a plant commonly used to enhance brain function and the nervous system. It helps prevent memory loss and is beneficial for individuals prone to ADHD. It has been used in traditional Chinese and Indian medicine for rejuvenating the body and stimulating the brain. In China, it is even called the “herb of youth” because it is believed to prolong life. Bacopa is often taken as a dietary supplement and is popular among business professionals and students seeking a herbal aid for improved concentration and memory. Besides reducing learning time, it alleviates nervousness, stress, and anxiety and acts as a stimulant by enhancing blood flow.

Red Rice

Red rice is a popular food in Japan, China, and Asia, produced by fermenting white rice with the help of the red yeast Monascus purpureus. This process changes its appearance and gives it a distinctive red color. Red rice is believed to have been used for over 1,000 years, known historically for improving circulation and alleviating digestive issues, particularly diarrhea. In recent years, however, it has gained popularity for its cholesterol-lowering properties following research studies. If you want to naturally lower elevated blood cholesterol levels, the most effective component is monacolin K, which is obtained through the fermentation of red rice. Today, dietary supplements containing monacolin K are available on the market, and it is recommended to choose those that provide 10 mg per daily dose and come from red rice.

Garcinia

Recently, there has been an increase in supplements that aid in weight loss and maintaining a slim figure, many of which contain garcinia. Garcinia is a tropical plant grown in Africa, India, and Southeast Asia. It is known for improving mood and increasing serotonin levels, one of the most well-known “happiness hormones,” which can help prevent emotional overeating. Its fruit resembles a small green, red, or yellow pumpkin, containing the active compound hydroxycitric acid (HCA). If you want to accelerate metabolism and enhance weight loss along with a healthy diet and regular exercise, choose dietary supplements containing at least 60% HCA! These supplements also help reduce appetite and insulin levels and regulate digestion.

Camu camu

Camu camu is a small tree that typically grows in Peru. Its fruit resembles cherries but is characterized by its extremely sour taste. Camu camu is considered one of the best natural sources of vitamin C, which maintains the normal functioning of the immune system. Additionally, it contains numerous antioxidants that act as a shield in the body, preventing disease and aging. It is believed that these small berries can help prevent a rapid spike in blood sugar after consuming a carbohydrate-rich meal and improve faster calorie burning. Camu camu belongs to the superfood category and can be consumed in the form of powder or capsules. Be sure to choose products from organic cultivation. As you can see, there is a difference between natural and synthetic dietary supplements. While not all synthetic supplements are harmful, it is crucial to carefully examine their forms. The best combination is certainly the purest chemical supplements in synergy with natural forms, often carefully selected superfoods from pure natural sources. Such dietary supplements provide the best effects and absorption, offering only the finest benefits for our bodies.

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