What they add to our nutrition
Be they natural extracts, mineral supplements or vitamin complexes, these days the market offers a variety of products which make up for lacks of these substances in our diet in a quick and simple way.

Food supplements, especially if they are sold in pharmacies, have the same guarantees as medicine and can be purchased without a prescription. They are safe but that does not mean they're harmless and can be ingested as if they were mineral water.

It is best to get our vitamins and minerals from the food we eat. But to do this, our diet must be balanced and varied, which is not always the case, be it because we lack time to cook or because foods must be as fresh as possible in order to retain their nutritional value. And these days foods undergo complex processes of packaging and transport, which causes them to lose some of this value. So the use, so long as it is not abuse, of food supplements, is a good option.

One of the most commonly used supplements is folic acid, which is usually prescribed to pregnant women. It is a B vitamin that plays a key role in cell development. A lack of it can cause birth defects like spina bifida. Some studies also suggest folic acid plays an important role in preventing cardiovascular diseases.�

Other common supplements are those which contain vitamin C. This is a powerful anti-oxidation agent for cells, and is found in citrus fruits and some vegetables. It is water-soluble and eliminated through urination, which theoretically makes it hard for excess to accumulate in the body. But as nutritionist Ana Sastre explains, we are starting to see cases of this type because the nutrient is not eliminated as easily as had been believed. It produces a rebound effect: its anti-oxidizing power becomes an oxidizing agent.

Also common are calcium supplements that women take when they reach menopause. This happens because a drop in their level of estrogens, typical of this period in a woman's life, is associated with major reductions in mineral levels. So the risk of bone fractures from osteoporosis increases.

Avoiding shortages
Mineral-based supplements that improve memory and concentration are popular among people preparing for examinations.

As a general rule, people who eat properly and are healthy have no reason to lack minerals and need these supplements. As for multivitamin complexes, some research show that people who take them are better protected against disease such as colon cancer. But these studies are not definitive.

Doctors insist that the best way to give the body what it needs is to eat properly. Therefore, whenever possible the healthiest option is to follow a balanced diet and save bottles of pills for very special occasions. What is more, aren't a wedge of orange or a slice of cheese much tastier than an insipid capsule?