The majority of people, both children, and adults, in the United States, take one or more vitamins or other dietary supplements. Alongside vitamins, nutritional supplements may also contain herbal extracts, minerals, plants, amino acids enzymes, and a variety of other ingredients. Dietary supplements can be found in a variety of formats, including tablets, capsules, and gummies as well as powders and beverages, and bars for energy. The most popular supplements are vitamins D and B12; minerals like iron and calcium and herbs like garlic and echinacea; and products like glucosamine, probiotics as well as fish oils.
Effectiveness
Some nutritional supplements can help you get adequate amounts of essential nutrients in the event that you’re not eating a balanced selection of meals. However, supplements can’t replace the diverse foods which are essential to healthy eating habits. To understand more about the factors that make a healthy diet it is recommended to read the Dietary Guidelines for Americansexternal link disclaimer and MyPlateexternal Link disclaimer are both excellent resources for information.
Some dietary supplements can improve overall health, and also help to manage some health conditions.
For example:
- Vitamin D and calcium help maintain strong bones and help reduce the loss of bone.
- Folic acid lowers the risk of certain birth defects.
- Omega-3 fatty acids found in fish oils could help individuals suffering from heart disease.
- A combination of vitamins C and E, zinc, copper, lutein, and Zeaxanthin may help slow further vision loss among people suffering from age-related macular degeneration (AMD).
A variety of other supplements require further study to determine if they are worth the effort. For instance, the U.S. Food and Drug Administration (FDA) doesn’t determine whether dietary supplements are effective before they are promoted.
Safety and Risk
Many supplements have active ingredients that may have significant effects on your body. Always be alert to the possibility of having an adverse reaction, especially when taking it the first time with a new product.
You are most likely to suffer from side effects of diet supplements if they are taken in large quantities or in lieu of prescription medications, or if you are taking various supplements. Some supplements can increase the chance of bleeding, or, if used prior to surgery, may alter the way you react to anesthesia. Supplements can also interact with certain medications and cause problems. Here are a few instances:
- Vitamin K could reduce the capacity of blood thinner warfarin to prevent blood clotting.
- St. John’s wort can accelerate the breakdown of many drugs and diminish their effectiveness (including some birth control pills, antidepressants anti-HIV drugs, heart medications, and transplant drugs).
- Antioxidant supplements, for example, vitamins C and E may reduce the effectiveness of certain kinds of cancer chemotherapy.
Manufacturers may add minerals, vitamins, and other supplements to food items including breakfast cereals and drinks. Therefore, you could get more of these ingredients than you think they should, and the more you consume could not be better. Consuming more than what you require will cost you more, and could also increase your chance of experiencing side negative effects. For example, too much vitamin A may cause headaches and liver damage, reduce bone strength, and cause birth defects. Over-use of iron can cause nausea or vomiting, which can harm the liver and other organs.
Be aware when you take food supplements if breastfeeding or pregnant. Be cautious when the use of supplements for children without the approval of your healthcare provider. A majority of supplements have not been adequately tested for safety in nursing mothers, pregnant women, or even children.
If you think you’ve had a negative reaction to a food supplement, inform your doctor know. He or she can be able to report the incident to the FDA. You can also submit a report directly to the FDA by calling 800-FDA-1088 or completing an online form external link disclaimer. It is also recommended to send your report to the manufacturer by utilizing your contact information on the label.
Quality
The FDA has established good manufacturing practices (GMPs) that companies must follow to help ensure the identity, purity, strength, and composition of their dietary supplements. These GMPs can help avoid the wrong ingredient (or excessive or too small of the correct ingredient) and minimize the risk of contamination or improper packaging and labeling of a product. The FDA regularly inspects factories that produce supplements.
Consult Your Health Care Provider
Let your healthcare professionals (including dentists, doctors pharmacies, dietitians, and pharmacists) about any dietary supplements you’re taking. They can help you determine which supplements if any, may be beneficial for you.
Keep a complete list of all dietary supplements as well as medicines you take. The Office of Dietary Supplements website includes a great form “My Dietary Supplement and Medicine Record,” that you can print and complete at home. For each item, write down the name of the item, the dose you consume, the frequency you consume it, and the reason for use. This information can be shared with your healthcare providers to discuss the best option for your health overall.