Supplements are becoming increasingly popular among individuals seeking to maintain and improve their overall health.

With the rising prevalence of conditions like cardiovascular disease and cancer, many people turn to supplements as a potential means of prevention or treatment. However, selecting the right supplements and understanding how they should be taken can be a daunting task.

In the United States, the Food and Drug Administration (FDA) is responsible for regulating dietary supplements. While supplements cannot claim to treat or cure diseases, they can provide support to overall health.

Recently, the US government released updated guidelines on how supplements can be used for preventing and fighting cardiovascular disease and cancer.

1. Omega-3 Fatty Acids

Omega-3 fatty acids have long been touted as beneficial for heart health. These essential fats are found in fatty fish like salmon and sardines, as well as in certain plant-based sources like flaxseed and walnuts.

The new guidelines recommend consuming at least two servings of fatty fish per week or supplementing with omega-3 capsules, totaling approximately 250-500 mg of EPA and DHA per day.

2. Coenzyme Q10 (CoQ10)

CoQ10 is a natural antioxidant that plays a crucial role in cellular energy production. It is found in small amounts in certain foods such as organ meats, fish, and whole grains.

The updated guidelines suggest considering CoQ10 supplementation for individuals with established heart failure, as it may help improve heart function.

3. Vitamin D

Vitamin D is important for maintaining healthy bones and is synthesized in the body through exposure to sunlight. However, many people have inadequate levels of vitamin D due to limited sun exposure or other factors.

The new guidelines recommend vitamin D supplementation of 600-800 IU (International Units) per day for most adults, with higher doses being appropriate for specific populations such as older adults.

4. Vitamin E

Vitamin E is an antioxidant that helps protect cells from damage caused by free radicals. It can be found in various plant-based oils, nuts, and seeds.

The updated guidelines do not recommend routine supplementation with vitamin E to prevent cardiovascular disease or cancer, as it has not been shown to provide any benefits in these specific contexts.

5. Calcium and Vitamin D

Calcium is crucial for maintaining healthy bones, while vitamin D aids in its absorption. The recommended daily allowance (RDA) for calcium is 1000 mg per day for adults, with higher amounts needed for specific populations such as postmenopausal women.

The guidelines suggest supplementing with calcium and vitamin D if the dietary intake is insufficient.

6. Green Tea Extract

Green tea extract contains compounds called catechins, which have been studied for their potential anticancer properties.

However, the guidelines state that there is currently insufficient evidence to recommend routine use of green tea extract for cancer prevention or treatment.

7. Probiotics

Probiotics are beneficial bacteria that can promote a healthy gut microbiome. While they are not directly linked to cardiovascular disease or cancer prevention in the guidelines, maintaining a healthy gut has been shown to have overall health benefits.

Including probiotic-containing foods like yogurt or considering probiotic supplements may be beneficial for digestive health.

8. Curcumin

Curcumin is a compound found in turmeric, a popular spice known for its anti-inflammatory properties. Some studies suggest that curcumin may have potential cancer-fighting effects, but the evidence is limited and further research is needed.

The guidelines do not currently recommend curcumin supplementation for cancer prevention or treatment.

9. Multivitamins

While multivitamins can provide a comprehensive range of essential nutrients, the guidelines do not endorse their routine use for the prevention of cardiovascular disease or cancer.

It is generally recommended to obtain nutrients from a varied diet rather than relying solely on supplements.

10. Consult with a Healthcare Professional

Lastly, it is essential to consult with a healthcare professional before initiating any supplement regimen, especially if you have any pre-existing medical conditions or are taking medications.

A healthcare professional can provide personalized advice based on your specific needs and potential interactions with other medications.

It is crucial to note that while supplements can play a supportive role in overall health, they should never replace a balanced diet and healthy lifestyle.

These guidelines provide a framework for individuals interested in using supplements to potentially prevent or fight cardiovascular disease and cancer, but they should always be followed in conjunction with professional medical advice.