Dietary Supplement Handbook: Part 2 - Supplement Ingredients: The Building Blocks of Dietary Supplements

Vitamins:

• Vitamin A
• B Vitamins (B1, B2, B3, B5, B6, B7, B9, B12)
• Vitamin C
• Vitamin D
• Vitamin E
• Vitamin K

Minerals:

• Calcium
• Magnesium
• Iron
• Zinc
• Potassium
• Sodium
• and many more

Amino Acids:

The building blocks of proteins, essential for growth, repair, and other metabolic functions. Common and important amino acids include branched-chain amino acids (BCAAs) like leucine, isoleucine, and valine, as well as lysine, glutamine, and arginine.

Fiber:

Both soluble and insoluble fiber can be added to supplements for their digestive and health benefits. Common sources include psyllium husk, oat bran, and various plant fibers.

Protein Powders:

Concentrated sources of protein, often derived from:

• Dairy: Whey, casein, milk protein isolate
• Plant: Soy, pea, rice, hemp, pumpkin seed

Caffeine:

This stimulant is often added to supplements for energy and focus. It can be found in various forms, such as caffeine anhydrous or from these common sources:

• Coffee Beans
• Black Tea
• Green Tea
• Guarana
• Yerba Mate
• Kola Nut

**Important Note on Caffeine:** Individual responses to caffeine can vary, and excessive consumption can lead to negative undesired outcomes. We recommend consuming caffeine in moderation and consulting with a healthcare professional if you have any concerns.*

Superfoods:

Low-calorie, nutrient-dense foods that, while not a replacement for a balanced diet, can be a beneficial addition to complete meals due to their high concentration of vitamins, minerals, and antioxidants. Common examples include berries, leafy greens, and algae.

Botanicals:

Preparations derived from plants, including herbs, spices, and other botanical substances, in various forms such as extracts, powders, teas, or whole herbs. They can be used for their flavor, culinary purposes, and/or to support bodily functions. For example, black pepper adds heat to food and fosters digestion, while turmeric is known for its earthy and aromatic flavor, adding depth and lift to dishes, and contains antioxidants that work with and support liver functions.

Herbal Extracts:

Beyond the examples already mentioned, numerous other herbal extracts are used in supplements, such as ginseng, ginkgo biloba, milk thistle, and saw palmetto, each with their own potential benefits.

Probiotics:

Live bacteria and yeasts that are beneficial for gut health and overall well-being. Common types include Lactobacillus acidophilus, Bifidobacterium bifidum, and Saccharomyces boulardii.

Prebiotics:

Non-digestible fibers that promote the growth of beneficial bacteria in the gut. Examples include inulin (derived from chicory root and other herbs), fructooligosaccharides (FOS), and galactooligosaccharides (GOS).

Enzymes:

Proteins that act as catalysts, speeding up biochemical reactions in the body. Some enzymes, like pepsin, are produced in the stomach and help break down proteins into smaller peptides, while others are involved in various metabolic processes throughout the body.

Antioxidants:

These substances protect the body from damage caused by free radicals. Supplements may include antioxidants like vitamin C, vitamin E, coenzyme Q10 (CoQ10), or plant extracts like grape seed extract or green tea extract.

Melatonin:

A hormone that helps regulate sleep cycles, working with the body's natural processes to promote restful sleep.

Creatine:

An amino acid derivative that works with the body to support exercise performance and muscle mass in those with fitness performance goals.

Chondroitin and Glucosamine:

These are natural components of cartilage, a type of connective tissue found in joints. They are often used in supplements by individuals with joint health goals to support the body's maintenance and repair of cartilage.