all about sUpplements
DIETARY SUPPLEMENTS contain nutrients that your body needs to stay healthy. Vitamins and minerals are some of the most common, but supplements can also include herbs, protein, amino acids, enzymes and more. Eating a healthy diet can help your body get enough of these essential nutrients, but dietary additives can help make up the deficit when necessary. Hy-Vee has all the supplements listed below and more!
Keeps skin and eyes healthy and supports the immune system and bone growth.
WHAT IT DOES
WHERE IT's FOUND
DAILY VALUE
Green, orange and yellow vegetables; dairy products; fruits such as mangoes and cantaloupe
700–900mcg
Vitamin A
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WHAT IT DOES
DAILY VALUE
Helps make red blood cells and supports cognitive and immune health.
Fruits such as bananas and watermelons, meat, fish, poultry, tofu and soy products
1.3–1.7 mg
Vitamin b6
Vitamin b7 (BIOTIN)
May help support healthy hair, skin and nails.
Nuts and seeds, eggs, salmon, avocados, sweet potatoes, pork
30–35 mcg
Vitamin b9
WHAT IT DOES
DAILY VALUE
Helps form DNA and RNA, produces red blood cells and supports fetal development.
Fresh fruits and fruit juices, dark green leafy vegetables such as spinach, beans, whole grains, eggs, seafood
400–600 mcg
Vitamin b12
WHAT IT DOES
DAILY VALUE
Helps protect nerve cells and assists in breaking down fatty acids.
Meat, poultry and fish; eggs; cheese; milk; fortified cereals and soy milk
2.4 mcg
Vitamin C
WHAT IT DOES
DAILY VALUE
Acts as an antioxidant and boosts the immune system.
Fresh fruits and fruit juices, broccoli, bell peppers, spinach, tomatoes
75–90 mg
Vitamin D
WHAT IT DOES
DAILY VALUE
Helps form and strengthen bones and teeth.
Fortified milk and cereals, fatty fish such as salmon
15–20 mcg
Vitamin E
WHAT IT DOES
DAILY VALUE
Acts as an antioxidant and neutralizes unstable cells.
Leafy green vegetables, whole grains, nuts,
vegetable oils
15 mg
Vitamin K
WHAT IT DOES
DAILY VALUE
Helps activate minerals needed for blood clotting.
Green vegetables such as kale, spinach and broccoli; eggs; milk
90–120 mcg
CALCIUM
WHAT IT DOES
DAILY VALUE
Helps maintain healthy blood pressure and strengthen bones and teeth.
Leafy green vegetables such as broccoli and kale, yogurt, cheese, milk, tofu, salmon
1,000
–1,200 mg
minerals
Keep the body healthy
and support organ systems
vitamins
Assist with healthy growth and development
vitamins
Assist with healthy growth and development
vitamins
Assist with healthy growth and development
vitamins
Assist with healthy growth and development
IRON
WHAT IT DOES
DAILY VALUE
Helps muscle and red blood cells carry and deliver oxygen.
Red meat, poultry, eggs, fruits, green vegetables, fortified bread
and grains
8–18 mg
MAGNESIUM
WHAT IT DOES
DAILY VALUE
Helps calcium regulate blood pressure and
clot blood.
Green vegetables, whole wheat bread, some nuts and seeds, halibut, milk
320–420 mg
Potassium
WHAT IT DOES
DAILY VALUE
Regulates heartbeat, muscle and nerve function.
Fruits and vegetables, meat, milk, grains, legumes
4.7 g
Selenium
WHAT IT DOES
DAILY VALUE
Acts as an antioxidant and helps regulate thyroid and hormone functions.
Seafood, walnuts, grain products, some plant-based sources
55 mcg
Zinc
WHAT IT DOES
DAILY VALUE
Assists in forming new cells, enzymes and proteins.
Red meat; poultry; some seafood, including oysters; beans; nuts
8–11 mg
vitamins
Assist with healthy growth and development
vitamins
Assist with healthy growth and development
vitamins
Assist with healthy growth and development
vitamins
Assist with healthy growth and development
vitamins
Assist with healthy growth and development
WHAT IT DOES
DAILY VALUE
minerals
Keep the body healthy
and support organ systems
minerals
Keep the body healthy
and support organ systems
minerals
Keep the body healthy
and support organ systems
minerals
Keep the body healthy
and support organ systems
minerals
Keep the body healthy
and support organ systems
WHERE IT's FOUND
WHERE IT's FOUND
WHERE IT's FOUND
WHERE IT's FOUND
WHERE IT's FOUND
WHERE IT's FOUND
WHERE IT's FOUND
WHERE IT's FOUND
WHERE IT's FOUND
WHERE IT's FOUND
WHERE IT's FOUND
WHERE IT's FOUND
WHERE IT's FOUND
WHERE IT's FOUND
SupPlements
Dietary additives from the Hy-Vee healthmarket can help you meet nutritional and fitness goals,
plus reduce risk for chronic and seasonal illnesses.
for prevention
know
The Basics
Most of your essential nutrients should come from the foods you eat, but supplements can help fill in some gaps.
What
WhY
Who
Supplements can help make up the deficit if your diet is missing nutrients, potentially preventing diseases and chronic illnesses linked to insufficient nutrition.
Multivitamins, for example, contain a combination of essential nutrients that some people might miss, such as vitamin D and magnesium.
But supplements are not a substitute for eating nutrient-filled foods like fruits and vegetables. They also cannot completely cure, treat or prevent illnesses on their own.
Dietary supplements contain nutrients your body needs to function. They’re meant to help complete the nutrition you might have missed from your diet, not replace it.
Vitamins and minerals are some of the most common, but you also can find supplements with other ingredients such as herbs, protein, amino acids, enzymes and more that may help build muscle, aid digestion and relieve symptoms of illnesses such as the flu. Most supplements are available as tablets, capsules, powders, gummies or drinks.
Anyone who lacks an essential nutrient due to environmental or genetic factors. While many people can usually gain essential nutrients from food and environment, supplements can be helpful for specific nutrients. For example, vitamin B12 mostly comes from meat, fish and dairy, so vegans might consider taking a supplement—or those who don’t spend much time outdoors might lack vitamin D.
of Americans over age 20 use dietary supplements.
58%
– Centers for Disease Control and Prevention
additional supplements
Ingredients such as herbs, enzymes and amino acids may also have some benefits as supplements.
Any product derived from plants or their oils, seeds, roots, berries or flowers is considered an herbal supplement. Common varieties include echinacea, often used to fight cold and flu symptoms, and flaxseed, used to lower cholesterol.
Herbs
Used to aid digestion, some of the most effective over-the-counter enzyme supplements can help relieve digestive symptoms for people with intolerances to lactose and galactose (found in beans and cruciferous vegetables).
Enzymes
Usually taken by athletes, amino acids combine to form proteins. Supplements may help increase muscle mass.
Amino Acids
Food first is my motto as a dietitian! However, supplements can be a great add-in to your daily routine. Many people are deficient in vitamin D, or they may not consume enough omega-3 fatty acids, so a fish oil would be perfect. Even adding in a probiotic can help support a healthy gut. If you lead a vegetarian or vegan lifestyle, I always recommend incorporating a multivitamin to help meet your daily needs.”
Daily Needs
pro tip
—Ashley Danielson, RDN, LD
Hy-Vee Dietitian
Calcium
If you have concerns about your diet, talk to your health care provider or a Hy-Vee dietitian.
They can help you determine if your diet is missing nutrients and if supplements may help.
WHAT TO LOOK FOR
Choose supplements with 100% of the daily value of most ingredients.
WHAT IT CONTAINS Multivitamins should also include micronutrients such as folate, selenium and B12.
Know how to choose a supplement with a variety of vitamins, minerals and nutrients.
Multivitamins
10
supplements
Calcium
Calcium
Older adults may benefit from extra calcium, which could help prevent osteoporosis, or weakened bones. Strengthening bones may help prevent breaks and fractures if you fall or slip on ice during winter.
Learn how common supplements may help prevent illnesses and relieve symptoms.
Popular
Fish oil
According to Mayo Clinic, blood pressure is usually higher in the winter. Fish oil supplements may help reduce blood pressure.
Fish Oil
Fish Oil
HealthMarket supplements are available in a variety of forms and dosages.
Though vitamin D is crucial for muscle and bone health, a 2017 study published in the British Medical Journal found that vitamin D supplements may help prevent acute respiratory infections such as the common cold.
Vitamin D
Vitamin D
Vitamin D
Some strains of probiotics (especially Lactobacillus and Bifidobacterium) may help prevent symptoms and reduce the length of the common cold in otherwise healthy adults and children.
Probiotics
Probiotics
Probiotics
Women, people over age 65 and people taking blood thinners are at a higher risk for iron deficiency and anemia, which can cause tiredness, dizziness, increased risk of infections, headaches and the sensation of being cold.
Iron
Iron
Iron
Lutein &
Zeaxanthin
Zinc lozenges
Vitamin C
Cranberry
MAGNESIUM
Taking large quantities of vitamin C may help reduce the duration of a cold if you’ve already caught one. However, taking vitamin C supplements throughout winter won’t prevent you from getting a cold.
Vitamin C
Vitamin C
Taking cranberry supplements may reduce the risk of urinary tract infections by about one-third for people at a higher risk by preventing bacteria from attaching to the urinary tract. Additionally, cranberry may reduce some cold and flu symptoms.
Cranberry
Cranberry
Found in the retina, lutein and zeaxanthin are carotenoids that may reduce the risk of developing chronic eye diseases and cataracts.
Lutein & Zeaxanthin
Lutein & Zeaxanthin
According to Mayo Clinic, zinc lozenges or syrup may reduce the duration of a cold by about one day, especially if you begin using the supplements within 24 hours of your first symptoms.
Zinc lozenges
Zinc lozenges
Magnesium helps produce energy and supports muscle and nerve function. Most people can get enough magnesium from their diet, but a chronic deficiency may increase your risk of heart disease, high blood pressure, type 2 diabetes and more.
Magnesium
Magnesium
Fiber supplements may help lower cholesterol and overall risk of heart disease.
—Harvard Medical School
