Vitamins are organic compounds found in natural foodstuffs that are needed for being able to function properly. Most of the vitamin types are supplied from outside the body; however, few types of vitamins are produced inside the body. Under normal conditions, vitamins should be taken from food; however, in cases where they can’t be taken naturally, they should be taken as supplements. They are also not only obtained through diet. For example, the best source of vitamin D is the sun and the human body synthesizes vitamin D when exposed to sunlight. 

Minerals are inorganic compounds found in air, soil and water. Humans get minerals from plants that grow in the soil and from animals that feed on plants. Minerals play an important role in healthy bone and tooth development, muscle contraction, blood structure, normal functioning of tissues and organs, and are also involved in the regular functioning of the nervous and immune systems. Minerals, which make up almost 4-6% of body weight in humans, can cause serious health problems if they are not taken into the body in sufficient amounts or if there is a problem with mineral absorption. Normally, the mineral amount needed by the body can be met by an adequate and balanced diet. In cases where they cannot be met, they should be taken from outside as supplements.

Minerals that are small and electrically charged,  when dissolved in water, break down to pieces called electrolytes. Electrolytes, which are of great importance in physical actions because they regulate body fluid balance, are minerals found in blood, tissues, organs and other body fluids. Sodium, calcium, potassium, chloride, phosphate, and magnesium are examples of electrolytes. Electrolytes keep the amount of water in our body in balance and help maintain normal pH levels. They also ensure the proper functioning of muscles, nerves and, organs.

Coconut Water

Milk (milk and dairy products, buttermilk, soy milk)

Fruit juices (especially watermelon juice)

Sports drinks

Smoothie

Cocoa drinks (rich in magnesium)

Maple juice 

Mineral water can be given.

In addition to these drinks, effervescent tablets or powders can also be used. You can make electrolyte drinks quickly and easily by adding water to the tablets/powders. 

So far, we have talked about dietary supplement drinks in general. Now let's examine these drinks in more detail.

Our first drink, coconut water, has a nutty flavor and is slightly sweet. It is also very low in calories and carbohydrates. Sugars, proteins, free amino acids, vitamins, minerals, electrolytes (sodium, potassium, magnesium and calcium), and growth-promoting factors are its main biological elements. In addition to its various traditional uses, this refreshing liquid from the coconut fruit has recently been described as a "sports drink" and has attracted the attention of manufacturers as a natural functional beverage. So, what are the benefits of coconut water for the human body?

It has antioxidant (vitamin C) and anti-bacterial properties. Antioxidants strengthen the immune system. It also significantly attenuates oxidative stress and fights against harmful free radicals in the body.

It promotes digestion and cleans the urinary tracts. It can also prevent kidney stone production.

It is used for gastritis, burning during urination, eye problems, indigestion and hiccups, as well as placental retention. 

It is rich in potassium.

It replenishes electrolytes lost during exercise.

Coconut water may help to reduce the risk of heart disease.

Research has shown that coconut water can lower blood sugar levels and improve other health markers important in diabetic patients. Diabetic patients who regularly consume coconut water had better blood glucose results and lower hemoglobin A1C levels than the control group.

There are also cautions when consuming this drink. If you have a chronic condition, take regular medication, are pregnant, breastfeeding or have an allergic constitution, you should consult your doctor before consuming coconut water.

Milk and dairy products are among the most widely consumed products and are important foods in the diet. The inclusion of milk in a person's diet is directly related to living a healthy life (especially in children). Milk is a perfect combination of all nutrients and its composition is very rich. It contains water, fats, proteins, carbohydrates (lactose), salts, vitamins, minerals and, enzymes. 

So, what are possible outcomes of regular milk consumption? Let's take a look at the benefits of milk and the undesirable conditions it may cause in the body.

It protects intestinal probiotic population and digestive processes. 

Thanks to its calcium and vitamin D content, it contributes significantly to bone health and supports skeletal structure and development.

Consuming milk daily helps maintain a healthy weight and supports weight loss. 

Consuming milk regularly reduces the risk of developing type 2 diabetes.

Due to its potassium content, it reduces the risk of stroke, cardiovascular disease, and hypertension.

The nutrients it contains help people stay mentally fit as they age. Milk intake is said to be linked to a reduced risk of Alzheimer's disease. Especially adding milk to snacks such as oats is beneficial for brain health.

Another dairy product buttermilk is also a valuable magnesium drink. Apart from animal milk, you can also consume vegetable milks rich in magnesium such as soy milk and almond milk. Almond milk is a good source of vitamin E, which acts as an antioxidant. It can help in lowering blood cholesterol level and managing your weight. You can also make delicious smoothies with these milks. 

Let's talk about the undesirable effects of milk consumption. Intolerance to lactose, the main carbohydrate in milk, may develop. This syndrome may be caused by either hereditary or adventitious factors. This can cause many unpleasant symptoms such as gas, bloating, abdominal cramps, diarrhea, nausea and vomiting. Consumption of milk can also cause allergic symptoms. These symptoms include skin rashes, swelling, breathing problems, vomiting, diarrhea and blood in the stool.

Fruit juices are drinks that contain various vitamins and minerals. However, the benefits and harms of processed fruit juices have always been a matter of debate. For this reason, the consumption of homemade fruit juices is more preferred in society. One of these is watermelon and its juice which is known as a fruit with high water and fiber content. Watermelon is rich in vitamins and minerals. However, it should be consumed with caution as it is a fruit with high sugar content. It is recommended not to consume more than 2 slices per day. 2 slices (280 grams) of watermelon contain 80 calories and 20 grams of sugar, 270 milligrams of potassium, 17 grams of vitamin A, 21 grams of vitamin C, 4 grams of iron, 1 grams of fiber. Since it contains high amounts of potassium, especially people with kindey problems should be careful when consuming watermelon. People with insulin resistance, hypoglycemia and diabetes should also pay attention to their portions.

So far, we have talked about the situations that should be considered when consuming watermelon juice. Let's talk about the benefits of watermelon juice to our body. 92% of watermelon consists of water. Due to this feature, it creates a diuretic effect, that allows the person to urinate frequently. This is advantageous for patients with edema and fluid retention. Rich in carotenoids, potassium, and magnesium, watermelon juice can also lower the risk of blood pressure, clots formation, stroke, heart attack and vascular occlusion development by preventing  vascular wall stiffness. Watermelon fruit also contains citrulline, an amino acid that can increase nitric oxide levels in the body. Nitric oxide dilates blood vessels, which in turn lowers blood pressure. So, watermelon is helpful in maintaining cardiac health. 

Watermelon also contains vitamins A and C. Vitamin A makes the skin look more vibrant and healthier. Vitamin C supports collagen production, making the skin supple and strong. It also prevents the formation of free radicals that trigger cancer in the body. Scientific studies reveal that watermelon is especially protective against prostate cancer. Moreover, the high amount of magnesium it contains helps the person to sleep well. If consumed immediately after sports, it reduces muscle pain and strengthens the muscles.

Another nutritional supplement, sports drinks are  used to provide a convenient source of nutrients when it is not practical to be consumed by food on a daily basis. These drinks can be consumed before, during and after exercise. When to consume depends on the nutritional and energy status demanded; for example, athletes prefer energetic drinks after exersice to regain the burnt energy and prevent dehydration. These drinks pass quickly through the wall of digestive tract and are quickly absorbed. When using them, it will be useful to consume appropriate amounts according to the nutritional rules. 

So, what does a sports drink contain? Carbohydrates, sodium and potassium electrolytes, vitamin E and C (antioxidants), a small amount of protein, and sweetener. Carbohydrates are the energy source for muscles and the brain. 6-8% of a sports drink should be made of carbohydrates. Drinks containing sodium stimulate fluid intake by triggering the thirst mechanism. Most sports drinks contain sodium in the range of 10-25 mmol/L. Potassium is also included as it encourages muscle contraction during exercise.

Let’s talk a little bit about the harmful effects of uncontrolled consumption of sports drinks. Sports drinks are acidic and this can negatively affect dental health. Although these drinks are assumed safe if consumed according to the guidelines, prolonged use in large quantities can damage teeth. People who consume these drinks should pay particular attention to their dental health. To maintain dental health, it may be recommended to rinse your mouth with water after consuming sports drinks. In addition, unconscious and excessive use of these drinks may cause obesity, cardiovascular diseases, and diabetes.

Smoothie, which can be prepared by adding various vegetables and fruits, seeds or grains, is a drink rich in vitamins and minerals, with a thick consistency, consumed by athletes or people who want to lose weight or simply just stay healthy. Smoothie creates a feeling of satiety; therefore, it can be consumed as a breakfast alternative or snack. There are many varieties of smoothies made of different mixtures of ingredients. It is also consumed frequently by many people because it is easy to prepare. 

When preparing smoothies, you can choose energizing and satiating foods such as bananas, strawberries, and dates. Healthy fat sources such as hazelnuts, avocado, coconut oil, and flax or chia seeds with high fiber content strengthen your smoothie in terms of vitamins, minerals and antioxidants. You can easily make your smoothie by blending the nutrients you choose into a dense consistency with a blender. You can add milk, yogurt or fruit juice to flavor it according to your own taste. Bon appetit in advance.

Above, we have discussed the benefits of dietary supplements and the negative effects they can have. But how often and how should we consume these drinks for a healthy diet? Let's find out the answer of these questions.

The frequency of consumption varies according to the vitamin, mineral and electrolyte content of fortified drinks. The frequency and timing should be adjusted according the consuming individual’s own convenience; although some vitamins are either better absorbed or less disturbing when consumed with meals and, therefore, intake times may vary according to the type of vitamin contained in the beverage. For example, a drink containing vitamin C can damage the stomach due to its ascorbic acid content; so, it is recommended to be taken with food to reduce possible side effects. On the other hand, when drinks rich in fat soluble vitamins, such as vitamin A, D, E and K, are consumed together with one of the main meals, the absorption of included vitamins is much more comparing to the solo consumption.

What is the daily limit of the nutrients included in the smoothies? If we look at the amount of magnesium that can be taken daily; adult women and men should consume an average of 310-320 and 400-420 milligrams per day, respectively. As a result, diet regimen planned for an individual should contain nutrients and suppliments including recommented magnesium quantities in total. If you exceed your daily magnesium requirement, you may experience unwanted effects such as diarrhea, nausea, and stomach cramps.

In general, nutritional supplements are used to support the nutrition program. Their unconscious use can lead to various problems. For example, if a person with lactose intolerance or milk allergy consumes milk and dairy products, this can lead to undesirable gastric problems. Potassium levels in coconut water is significantly higher than other electrolytes. Consuming too much potassium can cause irregular heartbeat, temporary paralysis, and tingling in the hands and/or feet. Excessive consumption of sports drinks has been linked to overweight and obesity, cardiovascular disease and diabetes. In addition, the high sugar content and acidic nature of these drinks can lead to a variety of health risks, particularly tooth decay. For non-athletes, especially children and adolescents, sports drinks should not be a daily beverage choice and should only be consumed occasionally. For most of the children and adolescents, water is sufficient to ensure adequate fluid intake during physical activity. Sports drinks should only be consumed if the child is participating in vigorous physical activity lasting more than one hour or if specifically recommended by a doctor.

People with chronic diseases, regular medication users, pregnant women, breastfeeding women and people with allergic constitution should use dietary supplements under the supervision of a physician. The chemical structure of each dietary supplement, the amount of safe dose, the working principle inside the body, and the amount of dose to be taken are different and individualized. There are also different forms of dietary supplements. Do not neglect to talk to health professionals to find out the appropriate dose for you, how, when, and for how long you should use them. Make sure that the products you buy are safe and don't forget to check the expiration dates.