Most adults and kids in America. Many adults and children in the United States take one or more vitamins as well as other dietary supplements. In addition to vitamins, nutritional supplements may also contain minerals, herbs, or other compounds, such as amino acids, enzymes, and many other ingredients. Dietary supplements are available in a variety of forms like tablets, capsules, gummies, and powders in addition to Energy bars, drinks, and other drinks. Most popular supplements include vitamins D and B12; minerals like iron and calcium and herbs like echinacea and garlic; and products such as probiotics, glucosamine, and fish oils.
Effectiveness
Some nutritional supplements may help you to get the right amounts of essential nutrients if you’re eating a poor assortment of foods. However, supplements can’t take the place of the wide variety of food items that are necessary to maintain eating a healthy and balanced diet. To learn more about what makes a healthy food you can refer to the Dietary Guidelines for Americansexternal link disclaimer and MyPlateexternal link disclaimer are good resources for information.
Some dietary supplements can improve overall health and help manage some health conditions.
For example:
- Calcium and vitamin D help maintain bone strength and decrease bone loss.
- Folic acid lowers the risk of some birth defects.
- Omega-3 fatty acids found in fish oils could help patients suffering from heart disease.
- A combination of vitamins C and E zinc, copper, and lutein, as well as Zeaxanthin, may help slow further vision loss in people with macular degeneration that is aging (AMD).
- Numerous other supplements require further research to determine if these have value. The U.S. Food and Drug Administration (FDA) is not able to decide if dietary supplements work before they’re sold.
Safety and Risk
A lot of supplements contain active ingredients that could have profound effects on the body. Be alert to the possibility of a bad reaction, especially when using an unproven product.
It is likely that you will be afflicted by the side effects of dietary supplements if they are taken in large doses or as a substitute for prescription medications, or if you consume various supplements. Some supplements can increase the risk of bleeding or, in the case of taking them prior to surgery, they could alter your reaction to anesthesia. Supplements may also interact with certain medicines in ways that could cause problems. Here are some examples:
- Vitamin K can reduce the capacity of the blood thinner warfarin to block blood clotting.
- St. John’s wort can accelerate the breakdown of many medications and decrease their effectiveness (including certain birth control pills, antidepressants, heart medications, anti-HIV medications, and transplant drugs).
- Antioxidant supplements, such as vitamins C and E could reduce the effectiveness of certain types of cancer chemotherapy.
Manufacturers may include vitamins, minerals, and other supplements to foods you eat including breakfast cereals and beverages. This means that there could be more of these ingredients than you think they should, and the more you consume could not be the best. In addition, taking more than you’ll need costs more and can increase the risk of adverse reactions. For example, too much vitamin A may trigger headaches and liver damage, reduce bone strength, and cause birth defects. Over-use of iron can cause nausea or vomiting and may harm the liver as well as other organs.
Be aware of taking dietary supplements if you are either nursing or pregnant. Be aware of supplementing your child with supplements without the approval of their doctor. Some supplements haven’t been extensively tested for safety for nursing mothers, pregnant women, or children.
If you suspect you’ve had a negative reaction to a dietary supplement, inform your physician to be aware. He or she can inform the FDA. You can also submit your complaint directly to FDA by dialing 800-FDA-1088 or by completing an online form external link disclaimer. It is also recommended to submit your findings to the manufacturer by utilizing the contact information provided on the label.
Quality
The FDA has developed Good Manufacturing Practices (GMPs) that companies must adhere to in order to ensure the authenticity, purity, strength, and composition of their nutritional supplements. These GMPs will help prevent the addition of the incorrect ingredient (or excessively or too small of the correct ingredient) and decrease the possibility of contamination or improper packaging and labeling of products. The FDA periodically checks manufacturing facilities for supplements.
Discuss with your healthcare provider about them.
Inform your healthcare professionals (including dentists, doctors pharmacists, dietitians, and doctors) about any supplements to your diet you’re taking. They’ll be able to help you decide which supplements are beneficial for you.
Keep a comprehensive record of any dietary supplements and medications you use. This Office of Dietary Supplements website includes a great form “My Dietary Supplement and Medicine Record,” that you could print and fill out at home. For each product, note your name, the amount you take, how often you take it, and the reason you use it. You can share this record with your medical professionals to discuss the best options regarding your overall well-being.