DEAR DOCTOR,

Ive been trying to lose weight, through fasting and some exercise but it doesnt seemto work. A friend suggested diet pills and Im curious to know how they work? Is that a healthy option? What areyour thoughts?

MONICA

DEAR MONICA,

Are you sure, you are overweight and need to lose weight. Body structure and appearance varies from person to person, depending on many factors, including genes. Some individuals look fat, but in reality are not overweight. If the body mass index (BMI), is within normal range (18 to 25), one is not obese. BMI is calculated by a simple formula-Weight in Kg/Height in meter squared. You can easily calculate it and decide whether you need to shed some kilos or not. If really weight loss is needed, try to do it in a natural way. That includes diet restriction and regularphysical exercise.

Meals taken should be healthy and food items which add to calories should be avoided. Takemorefresh vegetables, fruits, nuts and whole grains, fish. Avoid sugary foods such as cakes, pastry, puddings, egg yolk, red meat, deep fried foods like frites. Take small bites, chew food slowly, when having meals, as that stimulates satiety centre of the brain soon, making one feel satisfied with just lesser quantity of food. Drink more water and try to drink water in between meals as that would, fill the stomach, soon. Avoid snacking in between meals. If craving to eatsnacksis very strong, take healthy non oily, non-sugary snacks or just fruits. Remember quantities of, healthy foods consumed should alsonot be in excess, because excess nutrient substances also get converted into fat in the body.

Physical exercise should be done regularly, as per the stamina and overall health of the person. Apart from a fixed scheduled exercise per day, multiple physical activities done throughout the day are also useful, like walking to nearby store, cleaning the house, e.t.c.

It is desirable to lose weight gradually, i.e., 1 to 2 kilos per month. Drastic weight loss is not desirable and is harmful. It makes the body weak, disturbs hormone balance. Even apparent beauty is hampered, because face loses its glow.

Weight losing pills are not a healthy option to lose weight. These pills cause weight loss, by suppressing appetite directly in the brain or enhancing sense of fullness or both. They also reduce absorption of fat. These pills always cause side effects like increase in blood pressure, enhancing pulse rate, dry mouth, dizziness, anorexia, nausea, vomiting, excess somnolence, e.t.c. Hence these pills are used only if weight loss does not occur after 4 to 8 weeks of natural methods or if somebody is very obese, as to make him feel sick.If one loses weight after using these pills, it has to be associated with and sustained with dietary measures and regular physical exercise. Otherwise when these pills are stopped, weight gain can occuron rebound.

Dr Rachna Pande is a specialist in internal medicine

E-mail rachna212002@yahoo.co.uk

editor@newtimesrwanda.com

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Are diet pills a healthy option? - The New Times

SAFE? NEWS 8S LORI BURKHOLDER FOUND OUT. >> PROBIOTICS ARE GENERALLY RECOGNIZED AS SAFE BUT THEY MAY , NOT BE RECOMMENDED IF SOMEONE HAS A SERIOUS ILLNESS OR SEVERE ILLNESS IF THEY HAVE A , COMPROMISED IMMUNE SYSTEM. >> CHAMPLIN IS A DIETICIAN WHO SEES SOME BENEFITS OF PROBIOTICS WHICH ARE FOODS OR SUPPLEMENTS THAT CONTAIN LIVE MICROORGANISMS. >> FOODS THAT ARE COMMONLY HAVE PROBIOTICS IN THEM INCLUDE YOGURT MORE SPECIFICALLY GREEK , YOGURT, KEFIR WHICH IS A YOGURT LIKE BEVERAGE, KIMICHI AND SAUERKRAUT. THOSE ARE BOTH TYPES OF FERMENTED CABBAGE. >> YOU CAN ALSO FIND PROBIOTICS IN POWDER MIXES. CHECK THE LABEL TO SEE IF CONTAINS MORE THAN ONE STRAIN AND HAS A CFU, OR COLONY FORMING UNIT, OF 5 BILLION OR MORE. IF YOU CHOOSE TO GET IT IN PILL FORM, KEEP THIS IN MIND. >> YOU WANT SOMETHING WITH AN ENTERIC CODED CAPSULE AND THAT MEANS IT WONT BE BROKEN DOWN BY YOUR STOMACH ACID WHEN YOU TAKE THE SUPPLEMENT. SO IT WILL GO TO THE INTESTINE. ,>> BOTTOM LINE IF YOU HAVE A , WELL ROUNDED DIET AND ARE IN GOOD HEALTH YOU PROBABLY HAVE A HEALTHY GUT. THE QUESTION IS DO PROBIOTICS , WORK? >> THE RESEARC

Probiotics claim to make your gut healthy. Do they work and are they safe?

Updated: 9:19 AM EDT Jul 31, 2022

Probiotics are supposed to help make your gut healthy.A variety of products are on the market, but do they work and are they safe?"Probiotics are generally recognized as safe, but they may not be recommended if someone has a serious illness or severe illness, if they have a compromised immune system," dietician Chaplin Mazzocchi said.Mazzocchi sees some benefits of probiotics, which are foods or supplements that contain live microorganisms."Foods that commonly have probiotics in them include yogurt, more specifically Greek yogurt, kefir which is a yogurt-like beverage kimchi and sauerkraut. Those are both types of fermented cabbage," Mazzocchi said.You can also find probiotics in powder mixes, but check the label to see if contains more than one strain and has a CFU or colony forming unit of 5 billion or more.If you choose to get it in pill form, keep this in mind: "You'd want something that has an enteric coded capsule, and that just means that it will not be broken down by your stomach acid when you take the supplement so it will get to the intestine," Mazzocchi said.The bottom line is if you have a well-rounded diet and are in good health, you probably have a healthy gut.The question is: Do probiotics work?"A lot of the research is really new, so it's exciting but it's not conclusive," Mazzocchi said.When it comes to making any changes to your diet, experts recommend consulting with your doctor.

Probiotics are supposed to help make your gut healthy.

A variety of products are on the market, but do they work and are they safe?

"Probiotics are generally recognized as safe, but they may not be recommended if someone has a serious illness or severe illness, if they have a compromised immune system," dietician Chaplin Mazzocchi said.

Mazzocchi sees some benefits of probiotics, which are foods or supplements that contain live microorganisms.

"Foods that commonly have probiotics in them include yogurt, more specifically Greek yogurt, kefir which is a yogurt-like beverage kimchi and sauerkraut. Those are both types of fermented cabbage," Mazzocchi said.

You can also find probiotics in powder mixes, but check the label to see if contains more than one strain and has a CFU or colony forming unit of 5 billion or more.

If you choose to get it in pill form, keep this in mind: "You'd want something that has an enteric coded capsule, and that just means that it will not be broken down by your stomach acid when you take the supplement so it will get to the intestine," Mazzocchi said.

The bottom line is if you have a well-rounded diet and are in good health, you probably have a healthy gut.

The question is: Do probiotics work?

"A lot of the research is really new, so it's exciting but it's not conclusive," Mazzocchi said.

When it comes to making any changes to your diet, experts recommend consulting with your doctor.

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Probiotics claim to make your gut healthy. Do they work and are they safe? - WGAL Susquehanna Valley Pa.

PAUL McKENNA has called for hypnotic gastric bands to be made available on the NHS to tackle Britains obesity crisis.

The hypnotist spoke out after it was revealed this week that almost half of women have done no vigorous exercise in the past year, while a third of men have also given it a miss.

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The figures, from the Nuffield Health charity, come as Britains weight crisis is soaring.

Latest figures reveal 64 per cent of adults were either overweight or obese in 2019.

However, Cancer Research UK predicted last month that more than 42million adults will be overweight by 2040 a shocking 71 per cent of us.

So today Paul shares techniques from his updated international best-selling book The Hypnotic Gastric Band and an online trance exclusively to help Sun readers get thin this summer.

He is also offering a special discount on his Hypnotic Gastric Band app.

In an exclusive interview, Paul said: This is the closest thing to real magic Ive ever witnessed, as a hypnotic gastric band can help you smash off the pounds and get thin.

We should be prescribing this procedure on the NHS.

You can get CBT, EMDR, hypnotherapy, counselling why is this any different?

This summer Britain is facing an epidemic of obesity. As a nation we have never been fatter. But the reasons why people become overweight are very complex.

The scientific research is overwhelming for most people diets dont work.

Additionally, during these times of massive anxiety, stress, boredom and emotional challenges due to the pandemic, millions have been trying to change the way they feel through drinking, drug-taking, gambling, sex, shopping, television and the worlds drug of choice food, and particularly sugary food.

Thats why Im sharing what Ive learned over the past decades, along with additional techniques so Sun readers can change their lives.

As I guide them through the process in my trance audio online, I will get readers to do all the things they would have done, had they had a real gastric band fitted.

As we know, the real band is very expensive, and there is a potential risk, as with any medical procedure.

The beauty of the hypnotic, or psychological gastric band, is that it is safe. You go into a trance, you are told you are having this procedure, but you dont have to worry about physically going under the knife.

Your unconscious mind is instructed that the hypnotic gastric band has shrunk your stomach from the size of a melon to the size of an apple, so you will feel full faster.

You eat far less, without feeling that you are missing out.One man who lost 300lb later told me, Its like a switch has been flipped in my head.

It wont work for everyone, but in studies weve done, we have found significant success rates, with seven in ten people finding it works for them.

The eyes of love

PEOPLE who are overweight often tell themselves: I hate myself because Im fat.

One lady told me shed look in the mirror and her internal voice said: Fat cow.

You need to stop dishing out abuse to yourself, as in the past the solution to stop the feeling was to eat.

This technique gets you to a place where you love and accept yourself.

And by respecting yourself, you can lose weight.

Read through this whole exercise before you do it, so you know what to do.

1. Close your eyes and think about someone who loves and respects you.

2. Imagine that person is standing in front of you now, looking at you and smiling.

3. Next, imagine floating out of your own body and into theirs, and look at yourself through their eyes. See yourself through the eyes of love and respect. Feel the smile on their face as they look at you. Notice how you smile in return.

4. Notice all the things they love and respect about you. Take all the time you need to do that. Notice absolutely everything, even the little things, that you can see. Notice how it makes you feel.

5. Finally, take a snapshot of yourself in your mind and imagine seeing it up to the right in front of you.

6. Keep this feeling in mind, and any time you want to be reminded of it, look up to your right and see that picture again.

ALONGSIDE my online trance, these four golden rules are the foundation of my system and will help to support the changes you are making.

1. When you are hungry, eat: It is important to make a distinction between true physical hunger and emotional hunger. Real hunger comes on gradually. It is clear, constant and you feel it in your belly. It is not a reaction to fear, embarrassment, stress or anger, or a distraction when you are bored.

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2. Eat what you want, not what you think you need: All diets involve limiting and depriving the body. Healthy people eat what their body really wants. After hypnotic gastric band surgery you can eat what you wish.3. Whatever you eat, do it consciously: Give your food your complete attention. Turn off the TV. Slow your eating speed right down to about a quarter of your usual speed. With each mouthful, put your knife and fork down and chew your food 20 times.4. When you think you are full, stop eating: Listen for the signal from your brain that you are full, then stop. Its like a muscle the more you use it, the stronger it gets.

If at first you are not quite sure if you are feeling the full signal correctly, stop eating for three or four minutes and see if you are still actually hungry. If you are still hungry, eat a bit more and watch out for the signal again.

ITS important to no longer use food to change your feelings, or you will put on weight.

To feel good and interrupt or change your emotions, use this Havening technique, created by my friend Dr Ronald Ruden.

Please read through the following exercise before you do it.You should practise this sequence of eye movements, body touches and visualisations several times until you know it off by heart.

Then you will be able to use it any time you need to get rid of unhappy feelings and swiftly feel calm and relaxed. Many people experience remarkable positive changes immediately after a Havening session. Even if you are one of those people, keep doing this Havening exercise regularly.

1. Pay attention to any stress or unhappiness you wish to remove and notice what it looks like in your imagination and how stressful it feels.Now rate its strength on a scale of one to ten, where ten is the most powerful and one is the least. This is important, as it lets you measure how much you are reducing it.

2. Cross your arms, place your hands on the tops of your shoulders and close your eyes.

3. Now stroke your hands down the sides of your arms from the top of your shoulders down to your elbows, and keep doing this downward-stroking motion again and again throughout this process.

4. Now clear your mind, or just think about or imagine something nice.

5. As you carry on stroking the sides of your arms, imagine you are walking on a beautiful beach, and with each footstep you take in the sand, count out loud from one to 20. One, two, three...

6. Keeping your head still, while continuing to stroke your arms, move your eyes laterally to the left and laterally to the right ten times.

7. Still stroking the sides of your arms, imagine you are walking outside in a beautiful garden. With each footstep you take in the grass, count out loud from one to 20. One, two, three...

8. Now open your eyes and check on your scale from one to ten how much lower the number of the stress feeling is now.If it is way down the bottom of the scale, congratulations you have personally changed your feelings.

If you think that the stress feeling is not yet reduced enough, just repeat the Havening sequence until it is reduced as far as you want.

PEOPLE who are overweight tell me they are either hungry all the time, or they dont know when they are full.

From now on, never go below three or above seven again.

1. Physically faint

2. Ravenous

3. Fairly hungry

4. Slightly hungry

5. Neutral

6. Pleasantly satisfied

7. Full

8. Stuffed

9. Bloated

10. Nauseous

As you find it easier to live in the middle section of the scale, your relationship with food, your self-control and your body will all change for the better.

Offer: get the hypnotic gastric band app for 4.99

SUN readers can get an exclusive discount on Paul McKennas hugely popular The Hypnotic Gastric Band app.

For the next 72 hours you can buy it at the reduced price of 4.99 (usual price 6.99) from the Apple App Store and Google Play Store using this QR Code until 23.59 on Monday 1 August.

Readers can also listen to Paul McKennas online trance all this weekend for free at thesun.co.uk.

THIS simple technique helps to recalibrate your hunger settings.

1. I want you to remember a time when you felt really hungry remember what it felt like in your stomach and your mind, and your feelings.

2. I want you to remember a time when you felt really stuffed remember what it felt like in your stomach and mind.

3. Again, I want you to remember a time you felt really hungry.

4. Now I want you to remember a time when you felt stuffed.

5. Once more, I want you to remember a time you felt really hungry.

6. And again, I want you to remember a time you felt really stuffed.

Can you notice the difference now, between feeling hungry and feeling full?

You can listen to the gastric band trance here

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Forget diets I can train your mind to think its had a gastric band and heres how... - The Sun

Karan Johar needs no introduction. From giving some of the iconic blockbusters to his probing and revealing rendezvous in Koffee with Karan, a best friend to some of the biggest Bollywood stars and an insider who knows all scoops that we crave to hear and stays at top of them-Karan Johar is one of the most popular names of Bollywood. In an exclusive interaction with Times Food, he opened up about his love for food, his diet, and how the Punjabi in him cannot do without Rajma Chawal and Aloo Paratha.What is a regular day like in the life of Karan Johar?Honestly, my routine is not as dramatic as my films, though Id love for it to be! I love working so a large part of my day goes into meetings, brainstorms, and working lunches if I am in town and not shooting. If I am on set, then thats a different ball game altogether, with packed schedules, and long working hours. Other than that, I make sure beyond work, I spend quality time with my kids, my mom, and my close friends. What's the secret behind your ageless looks? What diet regimen do you follow to look so fit and young?I must admit, I have the worst metabolism and for almost thirty years of my life, I didnt take my eating habits very seriously. But ever since my kids came along, I felt the need to be more conscious about what I consume. I try to keep my diet balanced, have smaller portions, and avoid sugar and carbs. That, along with my workout sessions helps in keeping me in shape!

What do you have for breakfast on most days of the week?Over the last couple of years, I have been following a balanced nutritious diet, so I keep my breakfast healthy - but with a hint of drama. As my dear friend Farah Khan said when I was relishing my breakfast of chocolate oats mousse on set recently. Well, jokes apart, its usually some fruits & eggs.

Do you cook? What is your favorite food?I dont particularly enjoy cooking, but Im a big foodie! And being a Punjabi at heart, I never leave a chance to feast on Rajma Chawla and Aloo Parantha. I also love European cuisine - my travels to Italy, Paris, London, and other cities introduced me to some amazing food experiences and have a special place in my heart. From time to time, I love treating myself to a good bowl of ice cream, and Indian desserts like Barfi, Kaju Katli, and Fried Chicken.

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Exclusive: From Kaju Katli to Aloo Paratha, Karan Johar on his food, diet and more - Times of India

High-fat diet (HFD) feeding in mice promotes induction of aldose reductase (AR) activity, expression, and senescence of adipocytes in subcutaneous adipose tissue (scAT), according to a new study inObesity. The researchers, headed by a New York University Grossman School of Medicine team, suggest that their findings could point to potential new strategies for treating obesity. Our data demonstrate that aldose reductase gene expression increases in scAT of obese humans and mice, and that an inhibitor of aldose reductase attenuates weight gain, reduces adipocyte senescence, and promotes lipolysis in HFD-fed mice, said Ravichandran Ramasamy, PhD, professor, diabetes research program, department of medicine, NYU Grossman School of Medicine. These data pave the way for testing these inhibitors as therapeutic adjuncts in treating patients with obesity.

Ramasamy is corresponding author of the teams study, which is titled, Aldose reductase promotes diet-induced obesity via induction of senescence in subcutaneous adipose tissue, and in which they concluded, These data unveil new opportunities to target these pathways to combat obesity.

Senescence is a state of permanent proliferative cell cycle arrest, the authors noted, which occurs in cells exposed to a variety of stresses. In HFD-induced models of obesity, various cell types, including adipocytes, immune cells, neuronal cells, and osteoprogenitors, have been shown to undergo senescence, they further commented. Although adipose tissue senescence has been observed in humans with obesity and in mouse models of obesity, the pathways driving this process are unclear.

In their newly reported study, Ramasamy and colleagues identified a novel role for the enzyme aldose reductase (akr1b3 in mice, and AKR1B1 in humans) in response to high-fat feeding in mice. Their studies showed that AR promotes induction of senescence in subcutaneous inguinal white adipose tissue in wild-type (WT) mice fed a high-fat diet.

To determine whether the AR pathway affected obesity in HFD-fed mice, and to establish its relationship to senescence and lipolysis, WT mice were fed an HFD for 11 weeks, followed by three weeks of continued HFD, plus treatment using either the AR inhibitor (ARI) zopolrestat (zop) or vehicle (potassium bicarbonate buffer used to dissolve zop). All the animals were male, had free access to water and food, and were subjected to 12-hour light/dark cycles. For a study in human subjects, researchers obtained cDNA samples of subcutaneous fat from fasted lean and fasted subjects with obesity.

The study results showed that in animals fed an HFD there was a significant increase in AR and the senescence marker Cdkn2a expression in all tissues, when compared with results in mice fed normal chow. Glycerol, non-esterified free fatty acid (NEFA), and triglycerides measured from plasma after a four-hour fast revealed significantly higher NEFA levels in HFD-fed mice when compared with the chow-fed mice. Analysis of cDNA samples from human subjects with obesity showed also increased expression of AR and senescence marker.

Increased expression of aldose reductase and senescence in the adipose tissue of humans and mice with obesity were demonstrated, the team wrote. In the animals given the aldose reductase inhibitor, zop, however, the collective data suggested thatthe treatment enhanced lipolysis and attenuated HFD-induced weight gain and scAT senescence.

Separately, the team carried out an analysis of Akr1b3 knockdown mice (Akr1b3-/- animals) that were fed an HFD. The resulting data also indicated that Akr1b3-/- HFD-fed mice are protected from HFD-induced obesity and that protection is linked to attenuation of senescence markers and enhanced adrenergic pathway-driven lipolysis in scAT, the authors noted. Genetic deletion of Akr1b3 or pharmacological blockade of AKRIB3 with zopolrestat reduced HFD-induced obesity, attenuated markers of adipose tissue senescence, and increased lipolysis.

They concluded, AKR1B1/Akr1b3 modulation of senescence in subcutaneous adipose tissue contributes to aberrant metabolic responses to high-fat feeding Our data demonstrate that AR gene expression increases in subcutaneous adipose tissue of humans and mice with obesity and that an inhibitor of AR attenuates weight gain, reduces senescence, and promotes lipolysis in HFD-fed mice; these data pave the way for the testing of these inhibitors as therapeutic adjuncts in treating patients with obesity.

AdventHealth senior vice president and CSO Steven R. Smith, MD, an expert in this areathough not linked to the reported researchfurther commented, This is an important discovery, and the data is compelling. Today, we dont have good medicines that target dysfunctional adipose tissue. Im very excited by this work; these findings should compel scientists to find drugs that impact this novel pathway and could be used to treat both obesity and diabetes.

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Enzyme that Promotes Diet-Induced Obesity Could Point to Inhibitor Therapy - Genetic Engineering & Biotechnology News

Rich in antioxidants: Flavonoids and phenolic acids are a couple of the significant bioactive plant chemicals and antioxidants found in high grade honey, which is little processed, unheated, and fresh. More antioxidants are often present in darker kinds than in lighter ones. Antioxidants help neutralise reactive oxygen species (ROS) in your body, which can accumulate in cells and cause damage. This damage can contribute to conditions like premature aging, type 2 diabetes, and heart disease.

As a result, honey's antioxidant concentration is thought to be responsible for many of its health benefits.

Might improve heart health: One study found that honey may lower blood pressure, enhance blood fat levels, regulate heartbeat, and stop the death of healthy cells. These are all things that can enhance heart health and function.

Additionally, propolis, a type of resin produced by bees from plants and trees that generate sap, is frequently found in raw honey. Levels of cholesterol and triglycerides may be improved by propolis.

Helps suppress coughing: Children with upper respiratory illnesses frequently experience the problem of coughing. Both children and adults may experience sleep problems because of these infections.

Common cough medicines, however, sometimes fail to work and can have negative side effects. Interestingly, honey might be an excellent substitute because research shows it to be a successful therapy choice.

Promotes burn and wound healing: In a review of 26 research, it was discovered that partial thickness burns and surgical wounds that have developed an infection respond best to honey's healing powers.

Diabetes-related foot ulcers, a dangerous condition that can result in amputation, can be effectively treated with honey. One study found that using honey as a wound treatment had a success rate of 43.3% in patients with diabetes-related foot ulcers. In another trial, topical honey effectively treated 97 percent of participants' ulcers caused by diabetes.

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Weight loss: Recipes with honey to include in your diet - Times of India

If you feel like the drugstore's vitamins and supplements section is constantly expanding, you're not imagining it. The global dietary supplements market is expected to grow about nine percent between 2021 and 2028 to be worth a whopping $128 billion. With so many options to choose from (fish oil! omega-3s! vitamin A!), it's getting harder and harder to be a discerning consumer. Are those green horse pills hocked by your friendly neighborhood influencer actually life-changing? Do you really need to supplement all of the B vitamins?

While supplement labels may lure you into buying purchasing with big promises like "stress reduction" and "better sleep," it's important to be skeptical and do some preliminary research to see if a certain ingredient actually delivers on said promises. The U.S. Food and Drug Administration (FDA) does not approve vitamins and supplements; it simply inspects manufacturing practices and steps in if a certain supplement becomes a public health concern. So some companies make dubious claims and get away with it. One recent consumer review found that 46 percent of supplements don't keep their lofty promises.

Basically, it pays to be a Skeptical Susan when you're perusing the supplement aisle of the drugstore. But to make things a bit easier, we talked to registered dietitian and supplement researcher Anne Danahy, RDN, founder of Craving Something Healthy, and Kelly LeVeque, CN, a holistic nutritionist and best-selling author, to spill on what supplements you should consider adding to your cartand how to determine whether a product is actually right for you.

Dietitians are a big fan of telling you to "eat your vitamins," and Danahy is no exception. "[Everyone] should consider whether there are gaps in their diet that can be filled with food before turning to supplements," says Danahy. "The nutrients in whole foods are present in balanced amounts and as part of a whole package with protein, carbs, healthy fats, fiber, antioxidants, etc. All of these work synergistically in your body, so always start with a well-balanced diet." Basically, most people should try upping their intake of certain foods before resorting on a pill to make up the difference.

That said, certain people might struggle to meet their needs through diet alone, whether it's due to a health condition (like Celiac disease) or their particular eating plan. Vegans, for example, have more limited sources of brain-boosting B12 since it's most commonly found in animal foods. In cases like these, supplementation can be incredibly helpful to close nutritional gaps. Pregnant people should also take a folic acid supplement and other prenatal vitamins to support their baby's development and reduce the risk of birth defects.

Maybe you've heard that5-HTP can help you calm the heck down when you'remajorlystressing or that melatonin can support a good night's sleep. While there often is some evidence to support these touted benefits, it's essential to make sure you're addressing lifestyle factors that may also contribute to these issues, says Danahy. If work keeps you busy around the clock, for instance, can you try stress-management strategies like exercise, meditation, gardening, or reading before reaching for a supplement? If the answer is "no," that's totally finebut the question is worth asking.

"Even if someone is in good health, I'd recommend assessing their risk for certain health conditions because of their lifestyle or family history," says Danahy. "For example, someone with a family history of heart disease and blood pressure that's starting to creep up may want to think about omega-3 fish oil, beetroot powder, or certain antioxidants."

If this sounds like you, ask your doctor what they think about supplementation based on your personal family history. This isn't a one-size-fits-all situation.

According to Danahy, most folks could benefit from vitamin D. "It's hard to get enough from your diet unless you eat a lot of salmon, egg yolks, and fortified milk," she says. "This is also a vitamin that most people aren't deficient in, but many people have suboptimal levels."Vitamin D has many essential functions, including helping your body absorb calcium (which is critical for bone health), reducing inflammation, and promoting mental well-being. In other words, it's pretty darn importantand worth thinking about.

Daily recommended intake:600-800 IUs per day (15-20 mcg).

If you're living and breathing right now, you've probably heard the hype surrounding omega-3s. "Omega-3 or fish oil is another one I often recommend for middle age-plus. It can help reduce blood pressure and triglycerides, but I also like it because it supports cognitive health and has anti-inflammatory effects," says Danahy. She caveats that eating food sources of omega-3slike salmon, sardines, and fatty fish two to three times per weekwill still be a better option than supplementation.

Daily suggested intake: 1.1 grams for women; 1.6 grams for men (for reference, a 2-ounce serving of farmed salmon contains about 1.5 grams of omega-3s)

"[Magnesium] is involved in more than 300 biochemical reactions in your body, so it helps support everything from bones and muscles to glucose and blood pressure to DNA and RNA synthesis," says Danahy. "You can take it anytime, but some people feel it helps them relax in the evening if they take it after dinner." The mineral is also essential for heart health because it supports nerve, cell, and muscle health. She recommends magnesium glycinate, a form of magnesium that's slightly easier for the body to absorb. (FYI, magnesium appears in foods including spinach, black beans, and almonds.)

Daily suggested intake: 310-360 milligrams per day for women (depending on age and pregnancy), and 400-420 milligrams for men (depending on age).

LeVeque, for one, is a big fan of the multivitamin to cover all your bases. They can be a good way of consuming a variety of macro and micronutrients without paying for individual vitamins.

There's a caveat, though: Multivitamins come in many varieties, so you will need to consult a doctor, dietitian, or other trust health professional about which blend makes sense for you based on factors like your age, diet, current medications, and whether or not you're pregnant. Harvard Health recommends reading the label and choosing one that contains your daily recommended allowance of its various vitamins and minerals and features the United States Pharmacopeia (USP) seal of approval on the label (an indication of the purity and strength of a given vitamin).

Daily suggested intake:Varies per vitamin.

Long story short: Supplements aren't nearly as straightforward as they seem. So if you have lingering questions, make sure to check in with your primary care doctor. There's no use in spending big at the drugstore if it's not making a significant impact on your everyday health and well-being.

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Im an RD and These Are the Supplements You Can Feel Good About Spending Your Money On - Well+Good