To Supplement, or Not to Supplement? That is Today’s Question.

Dietary supplements are intended to provide nutrients that may not otherwise be consumed in adequate amounts in our daily diets. Supplements can contain a wide variety of substances, including vitamins, minerals, fiber, fats, protein, and herbs, among others. Half of American adults take a dietary supplement daily with the hope of supporting optimal health and preventing disease. All in all, Americans spend nearly $37 billion annually on over 80,000 different supplement products.

Though available over the counter, dietary supplements should be taken with caution for several reasons. First, there is very little regulatory oversight on the supplement industry, meaning the contents and quality of products can be questionable. While the Food and Drug Administration (FDA) does necessitate products be labeled as supplements, they are not legally required to be shown as safe and most of their health claims do not have to be proven true. Fish oil supplements provide an excellent illustration of the risks associated with the poor regulation of the supplement market. Studies show that roughly three-quarters of fish oil supplements do not contain the amount of omega-3 fatty acids stated on their labels and that the supplements are prone to becoming rancid, which can cause oxidative damage to body tissues. Moreover, these supplements are heavily marketed as beneficial to heart health even though a majority of clinical trials on the subject have found no evidence that they protect against heart disease.

Second, supplements can have risky interactions with pharmaceutical drugs. For example, St. John’s Wort, an herbal supplement believed by some to alleviate depression and anxiety, interacts with a large number of prescription medications and anesthesia. Many people fail to tell their doctors about the supplements they are taking, putting themselves at risk for catastrophic health effects. You can use Medline Plus to research the safety of supplements and should tell with your physician before beginning a supplement routine.

Lastly, supplements are an expensive and often ineffective source of nutrients that can be obtained by eating healthy, whole foods. The marketed benefits of most supplements lack solid evidence, and many foods in the U.S. are fortified with nutrients of concern in the general population (i.e., calcium fortified orange juice, vitamin D fortified milk, B vitamin enriched grains, etc.). These is no reason to take high-dose supplements that exceed the daily recommendation for a nutrient (100% of the daily value listed on food labels) because your body excretes excess water soluble nutrients, and high regular intakes of fat soluble nutrients can be toxic. Additionally, the many nutrients contained in multivitamins can limit each other’s absorption. Nutritionists agree that, if you consume a varied diet full of fruits, vegetables, nuts, seeds, and healthy fats and protein, you do not need to rely on supplements to support optimal health.

There are occasions when supplements may be required. For instance, if you are deficient in a specific nutrient, supplements and dietary changes may be recommended. Deficiency or changes in nutrient needs occur with age, restricted dietary patterns, pregnancy, extreme exercise, and certain disease states. As mentioned before, the decision to begin taking dietary supplements is one that should be made with your physician, who can conduct laboratory tests to determine your nutrient status.  The U.S. Department of Agriculture (USDA) provides questions to consider with your doctor about supplement use.

If you choose to try a supplement, pick only sing-ingredient products that are certified by either the United States Pharmacopeia (USP) or NSF International. USP and NSF are independent, nongovernmental agencies that test supplements. NSF verifies that the supplement contains the listed ingredients and USP confirms the identity, quality, strength, and purity of supplements. USP and NSF stamps ensure a quality product, but do not indicate anything about effectiveness.

If you are interested in learning more about dietary supplements, Frontline aired an informative documentary called Supplements and Safety that is available on PBS.

Dr Kara

My journey to find a balanced way of living led me to a Ph.D. in Nutrition at the University of Wisconsin-Madison and a Master’s in Public Health at the University of California-Berkeley. My studies and experiences afford me a deep understanding of diet and lifestyle factors that contribute to optimal health. I contribute to projects in the U.S. and abroad that improve the health of individuals and families through nutritious foods. I believe the foods we eat impact our lives in so many ways, ranging from nourishing our body’s cells and tissues, to supporting emotional, physical, and social wellbeing. I am thrilled to be a part of the Moxy Kitchen team and support the development of flavorful, easy-to-use food products that add a nutrient-dense punch to daily meals.