5 Things You Need to Know About Dietary Supplements
1. Supplements come in many forms.
The purpose of nutritional supplements, regardless of form—pill, powder, or liquid—is frequently the same: to augment your diet to obtain adequate nutrients and improve health, according to Jeffrey Millstein, MD, a doctor at Penn Internal Medicine Woodbury Heights.
They have at least one food component, which could be an enzyme, vitamin, mineral, herb, or botanical. A number of the most well-liked supplements are available separately as well as in multivitamin form, which can save you from needing to take a dozen tablets every day.
The most basic unit of measurement? The label refers to them as dietary supplements. Typical dietary supplements consist of:
Oil fish
calcium
Echinacea
ginseng
garlic
vitamin D
St. John’s wort
green Tea
2. Are supplements worth taking?
Supplements are widely used for a reason: on sometimes, they really do work.
“There is evidence that some supplements can benefit your overall well-being with little to no risk, in addition to a healthy diet,” Dr. Millstein explains.
Typical supplements that could improve your health are as follows:
Vitamin B12, which can help produce DNA, maintain the health of nerve and blood cells, and avoid anaemia
Pregnant women can minimise birth abnormalities by taking folic acid.
Vitamin D has the ability to build bones.
Calcium can help to maintain healthy bones.
vitamins C and E, which help shield cells from harm
Fish oil, which is good for the heart
Vitamin A has the ability to mitigate visual loss caused by age-related macular degeneration.
Zinc, which helps slow down age-related macular degeneration and improve skin health
However, despite the amount of research that’s been done on supplements (since 1999, the National Institutes of Health has spent more than $2.4 billion studying vitamins and minerals scientific evidence isn’t completely clear. Keep in mind: Most studies suggest that multivitamins won’t make you live longer, slow cognitive decline or lower your chances of disease, such as heart disease, cancer or diabetes.
“In fact, it’s illegal for companies to make claims that supplements will treat, diagnose, prevent or cure diseases,” says Dr. Millstein.
Also, the products you buy in stores or online may be different from those used in studies, so studies may be misleading.
3. Supplements aren’t always safe.
In most cases, multivitamins aren’t likely to pose any health risks. Still, it’s important to be cautious when you put anything in your body.
Dr. Millstein explains, “Supplements may interact with other medications you’re taking or pose risks if you have certain medical conditions, such as liver disease, or are going to have surgery. Some supplements also haven’t been tested in pregnant women, nursing mothers or children, and you may need to take extra precautions.”
Also, federal regulations for dietary supplements are less strict than prescription drugs. Some supplements may contain ingredients not listed on the label, and these ingredients can be unsafe. Certain products are marketed as dietary supplements and actually contain prescription drugs within them — drugs that are not allowed in dietary supplements.
Some supplements that may pose risks include:
Vitamin K, which can reduce the effectiveness of blood thinners
Gingko, which can increase blood thinning
St. John’s wort, which can make some drugs, such as antidepressants and birth control, less effective
Herbal supplements comfrey and kava, which can damage your liver
Beta-carotene and vitamin A, which can increase the risk of lung cancer in smoker.
4. Speak with your healthcare provider before taking any supplements.
The most important thing to remember is to be smart when choosing a supplement,” says Dr. Millstein.
Your first step should be discussing your options with your healthcare provider, since a supplement’s effectiveness and safety may depend on your individual situation and health.
On top of that, keep these simple tips in mind as you choose a supplement:
Take supplements as directed according to the label and your healthcare provider’s instructions.
Read the label, including ingredients, drug interactions, and percent daily value (% DV).
Be wary of extreme claims, such as “completely safe” or “works better than (insert prescription drug).”
Remember that the term “natural” doesn’t necessarily equal “safe.”
Keep supplements stored properly and away from children.
5. Nothing beats the nutrient power of a healthy diet.
No matter what your goal is when taking supplements, one thing is certain: They aren’t a replacement for a nutrient-dense, healthy diet.
“Supplements are meant to be supplementary — meaning they enhance benefits already provided by eating a well-rounded diet,” explains Dr. Millstein.
Supplements should never be used in place of real food. Don’t underestimate what a nutrient-packed salad can do for you compared to a pill made in a factory.
Vitamins and minerals are essential to helping your body develop and function as it should. While most people get all of what’s recommended by eating healthy, others need a little extra nutrient boost. That’s where supplements come in — providing you with the support your body needs to stay healthy.
