Dietary Supplements: What You Need to Know

A significant number of adults and children regularly use dietary supplements, either daily or occasionally (Srakocic, 2023). These supplements, which do not require a prescription, are typically available in pill, powder, or liquid form. Popular supplements include vitamins, minerals, botanicals, amino acids, and live microbials. People take these supplements to ensure they receive sufficient essential nutrients and to maintain or enhance their health. However, not everyone needs to take supplements. A varied diet of healthy foods can provide all necessary nutrients, though supplements can be helpful for addressing dietary gaps.  

Supplement Facts Label

The FDA does not have the authority to approve dietary supplements for safety and effectiveness or to approve their labeling before these products are sold to the public. Under the FD&C Act, it is the responsibility of dietary supplement companies to ensure their products meet safety standards and comply with legal requirements (Commissioner, 2022). Dietary supplement labels must include nutrition information in the form of a Supplement Facts label, detailing the serving size, the number of servings per container, a list of all dietary ingredients, and the amount per serving of those ingredients. Additionally, the front of the product must identify it as a "dietary supplement" or use a similar descriptive term like "herbal supplement" or "calcium supplement” (Commissioner, 2022).

Benefits of Dietary Supplements

You might take a dietary supplement if:

  1. High risk for a health condition that could be mitigated with additional nutrients

  2. Pregnancy or nursing

  3. A condition that impairs nutrient absorption

  4. Specialized or restricted diet lacking specific nutrients

  5. Suffer from malnutrition and do not receive adequate nutrients from your diet

  6. Deficiency in a particular nutrient

  7. Difficulties absorbing nutrients from food.

Potential Risks and Considerations

  1. Quality and Purity Concerns: Not all supplements are created equal. The quality, purity, and potency of supplements can vary widely between brands and products (USDHSS, 2024). Look for supplements that are third-party tested and certified:

    1. ConsumerLab.com

    2. NSF International

    3. U.S. Pharmacopeia

  2. Overuse and Toxicity: More isn’t always better. Taking excessive amounts of certain supplements can lead to toxicity and adverse health effects. For example, too much vitamin A can cause liver damage, while excessive iron intake can lead to poisoning (USDHSS, 2023).

    1. For vitamins and minerals, check the % Daily Value (DV) for each nutrient to consider the DV and upper limit

  3. Interactions with Medications: Supplements can interact with prescription and over-the-counter medications, potentially reducing their effectiveness or causing harmful side effects. Always consult with your healthcare provider before starting any new supplement (USDHSS, 2023).

    1. Vitamin K can diminish the effectiveness of the blood thinner warfarin in preventing clotting.

    2. St. John’s wort can accelerate the breakdown of various medications, reducing their effectiveness (including some antidepressants, birth control pills, heart medications, anti-HIV drugs, and transplant medications).

    3. Antioxidant supplements like vitamins C and E may decrease the efficacy of certain cancer chemotherapies.

Take Away

Dietary supplements are beneficial for improving health and preventing deficits in essential nutrients. Nevertheless, it is crucial to approach them cautiously, equipped with comprehensive understanding of their advantages and any hazards. Through the process of making well-informed decisions and seeking guidance from healthcare experts, you may effectively integrate supplements into your health routine and optimize their advantages. It is important to note that supplements are intended to enhance a nutritious diet, not serve as a substitute for it. Give priority to a well-rounded diet abundant in whole foods as the fundamental basis for your health and utilize supplements to address any deficiencies as needed.

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