Many adults and children in the United States take one or several vitamins or other nutritional supplements. In addition to vitamins, the supplements in your diet may contain herbal extracts, minerals, substances like amino acids, enzymes, and many other ingredients. Dietary supplements are available in a range of forms, including tablets, capsules as well as gummies and powders as well as drinks, and energy bars. The most popular supplements are vitamins D and B12; minerals like iron and calcium; herbs such as echinacea and garlic; and the probiotics like glucosamine as well as fish oils.
Effectiveness
Certain nutritional supplements are a great way to ensure you’re getting the proper amounts of essential nutrients in the event that you’re not eating a balanced range of food. However, they aren’t able to take the place of the wide variety of food items that are necessary to maintain healthy eating habits. For more information on the components of a healthy diet, this document Dietary Guidelines for Americans and MyPlate are both excellent sources of information.
Certain supplements in the diet can enhance overall health, and also help to manage certain health issues.
For instance:
- Calcium and vitamin D help strengthen bones and slow the loss of bone.
- Folic acid reduces the chance of certain birth defects.
- Omega-3 fatty acids found in fish oils might help some patients suffering from heart disease.
- A mixture of vitamins C and E, zinc, copper, lutein, and Zeaxanthin can slow the process of vision loss among people suffering from macular degeneration that is aging (AMD).
Numerous weight loss supplements require further study to determine if they have value. The U.S. Food and Drug Administration (FDA) doesn’t evaluate whether nutritional supplements can be effective prior to be sold.
Safety and Risk
A lot of supplements contain active ingredients that can have significant effects on your body. Be alert to the possibility of having a negative reaction, especially when taking an unproven product.
You’re more likely to get side effects from diet supplements when you are taking them in high doses or in place of prescribed medications, or if you use various supplements. Certain supplements may increase the risk of bleeding or, if they are taken prior to surgery, can change your reaction to anesthesia. Supplements can interact with certain medications in ways that could cause issues. Here are a few instances:
- Vitamin K will reduce the ability of blood thinner warfarin to stop blood from clotting.
- St. John’s wort can help in the breakdown of a variety of medications and decrease their effectiveness (including certain antidepressants, birth control pills, heart medications, anti-HIV medication, and transplant drugs).
- Antioxidant supplements, for example, supplements with vitamins C and E, might reduce the effectiveness of some forms of cancer chemotherapy.
Manufacturers could add vitamins, minerals, and other supplement ingredients to the foods you consume such as breakfast cereals or beverages. Therefore, there could be more of the ingredients you’re thinking of that is better, and even more, may not be the best. Doing more than you’re required costs more and might also increase the risk of adverse effects. For instance, taking too much vitamin A can cause problems with the liver and headaches and weakened bone, and cause birth defects. Over-use of iron can cause nausea or vomiting and can damage the liver as well as other organs.
Be careful when taking food supplements if expecting or breastfeeding. Be cautious when giving supplements to a child in the absence of a recommendation from their physician. Some supplements haven’t been thoroughly tested for safety in nursing mothers, pregnant women, or children.
If you think that you’ve had a negative reaction to any dietary supplement, let your doctor inform them. He or she could submit your story to the FDA. You may also send your report directly to FDA by calling 800-FDA-1088 or completing the online form. It is also recommended to report your reaction to manufacturers using the contact information provided on the label of the product.
Quality
The FDA has set up good manufacturing practices (GMPs) that businesses must adhere to in order to ensure the quality, purity, identity, and composition of their dietary supplements. These GMPs can prevent adding the wrong ingredient (or too much or little of the proper ingredient) and minimize the risk of contamination, as well as improper packing and marking of a product. The FDA regularly inspects facilities that manufacture supplements.
Contact Your Healthcare Provider
Talk to your healthcare providers (including dentists, doctors pharmacies, dietitians, and pharmacists) about any dietary supplements you’re taking. They can assist you in determining which supplements could be beneficial for you.
Keep a comprehensive list of all dietary supplements and medications you use. The Office of Dietary Supplements website provides a form called “My Dietary Supplement and Medicine Record,” which you can print and fill out at home. For each item, write down the name of the item, the dose you consume, the frequency you use it, as well as the reason behind its use. This information can be shared with your medical professionals to discuss the best option regarding your overall well-being.