Over-the-counter dietary supplement sales are big business. More than 90,000. products make about $30 billion each year in the United States. These sales are dominated by older adults. An Oct. 1, 2017 survey of nearly 3,500 people 60 years and older in The Journal of Nutrition revealed that 70% of them use a daily supplement (either a multivitamin, individual vitamin, or mineral), 54% use one or two supplements, while 29% take four or more.
Are these pills a good investment or a waste?
Supplements should not be considered a replacement for a healthy diet. They can also distract from healthier lifestyle choices that offer greater benefits.
The term dietary supplement can be used to refer to anything, from vitamins and minerals to biosimilar products and botanicals (such as the so-called natural male hormone). Most people use the term “supplement” to refer to a single vitamin or mineral preparation, or a multivitamin, which is a product that has 10 or more vitamins, minerals or both.
Although supplements are very popular, evidence is not available to show that they have any health benefits. A study by the Journal of the American College of Cardiology published online on May 28, 2018 found that the most popular supplements, multivitamins and vitamins D, calcium, and Vitamin C, did not protect against heart disease.
Why do people take supplements when the health benefits for average-healthy people are negligible to nonexistent?
You might be looking to lower your risk of developing certain diseases or combat vitamin deficiencies. Or you may simply feel more proactive about your health and take a supplement to help.
Americans have taken dietary supplements for many decades, including zinc and vitamin A. They first became accessible in 1940s. People flocked to their local drug shops to stock up on these supposed magical pills that would improve their overall health.
You can find recommendations for dietary supplements everywhere: on television, in social media, from friends and neighbors, and even from people you know. It can be difficult to determine which supplement is right for your needs, especially with all the noise.
Although many supplements can be beneficial for your health, the evidence is inconsistent so it’s important that you know which ones may be beneficial and which might cause harm.
Five Things You Should Know About Dietary Supplements
1. There are many types of supplements.
Supplements come in a variety of forms, including liquid, powder, and pill form. The goal is to enhance your health and provide nutrients to your diet.
Each one of the ingredients must contain at least one dietary component, such as vitamins and minerals, herbs, botanicals or amino acids, or enzymes. You can purchase multivitamins, which can save you from taking 12 pills every day, or they can be bought as a standalone supplement.
What is the simplest common factor? These dietary supplements are often called the common denominators. The following are some common dietary supplements:
- Calcium
- Fish oil
- Echinacea
- Ginseng
- Garlic
- Vitamin D
- Green tea
2. Some supplements are more effective than others.
Supplements are popular because they sometimes work.
Dr. Millstein says that supplements are a good option for your overall health, and they have little to no risk.
These are some common supplements that can benefit your health:
- Vitamin B12 is a vitamin that can keep your nerves and blood cells healthy and make DNA. It also helps to prevent anemia
- Pregnant women can take folic acid to reduce the risk of birth defects
- Vitamin D can help strengthen bones
- Calcium is a mineral that can help promote bone health
- Vitamins C, and E can protect cells from damage.
- Fish oil can help support your heart health
- Vitamin A can slow down the progression of vision loss due to age-related macular damage
- Zinc can improve skin health and slow down the progression of vision loss due to age-related macular damage.
- Melatonin can counter jet lag
The scientific evidence for supplements isn’t clear despite all the research (since 1999, more than $2.4 million has been spent by the National Institutes of Health on vitamins and minerals). Take into account that multivitamins don’t increase your lifespan, slow down cognitive decline, or lower your risk of developing diseases such as heart disease or diabetes.
You should also be aware that the products you purchase online or in-store may not be the same as those in studies. Studies can be misleading.
3. Supplements can be dangerous.
Multivitamins don’t pose any risk to the health in most cases. However, you should be careful when you inject anything into your body.
Supplements can interact with medications or pose risks to patients who have liver disease or are undergoing surgery. Supplements have not been tested on pregnant women, children or mothers, so you might need to be extra cautious.
Federal regulations regarding dietary supplements are also less stringent than those for prescription drugs. Supplements may include ingredients that are not listed on the label. These ingredients could be dangerous. Some products that advertise themselves as dietary supplements actually contain prescription drugs. These drugs are not permitted in dietary supplements.
There are some supplements that could pose risks, such as:
- Vitamin K can lower the effectiveness blood thinners.
- Gingko can increase blood thinning
- St. John’s Wort, which can make certain drugs such as birth control and antidepressants less effective, is known to cause side effects.
- Comfrey and Kava herbal supplements can cause damage to your liver
- Vitamin A and beta-carotene can raise the risk of developing lung cancer in smokers.
4. Before you take any supplements, consult your doctor.
Discussing your options with your healthcare provider is the first step. Because of the fact that a supplement’s safety and effectiveness may depend on your particular situation, it is important to discuss your options with them.
These are just a few tips to keep in mind when you’re looking for a supplement.
- Follow the instructions of your healthcare provider and take supplements exactly as directed.
- You should read the label.
- Avoid extreme claims like “completely safe” and “works better than (insert prescribed drug).
- Keep in mind that “natural” does not necessarily mean “safe”.
- Make sure supplements are stored in a safe place away from children.
5. A healthy diet is the best way to get all of your nutrients.
Whatever your goals with supplements, one thing’s certain: They don’t replace a healthy, nutrient-dense diet.
Supplements should not be substituted for real food. A nutrient-packed meal can be more nutritious than a pill manufactured in a factory.
Your body’s ability to develop and function properly is dependent on vitamins and minerals. Most people consume healthy diet. However, some people need an extra boost in nutrients. Supplements can provide the extra support that your body requires to remain healthy.