Dietary supplements are items that individuals use to augment their diets with nutrients or other chemicals.
Several supplement items on the market claim to give particular health advantages, ranging from individual vitamins and minerals to nutrient and herb mixes.
However, because of the lack of regulation, it is only sometimes evident which supplements are of excellent quality and which are a waste of money or even possibly hazardous.
This post will teach you all you need to know about supplements and how to select a safe and high-quality product.
What are supplements, vitamins, minerals, and proprietary blends?
Examples of supplements include vitamins, minerals, herbs and botanicals, amino acids, enzymes, probiotics, antioxidants, and other nutrients (1).
Dietary supplements, which come in various formats such as capsules, gummies, tinctures, powders, and liquids, are often touted as a simple and quick approach to improving physical or mental health.
Other key terms to know while looking at supplements include (2, 3, 4):
Vitamins. Vitamins are nutrients your body needs to function correctly and stay healthy—many aids in regulating critical metabolic activities such as development, neuronal function, and digestion.
- Fat-soluble vitamins. These vitamins are fat-soluble and can be stored in your body. Vitamins A, D, E, and K are among them.
- Water-soluble vitamins. These vitamins are water soluble and are not stored by the body. Vitamin C and B vitamins are among them.
Minerals. Minerals are inorganic elements required for certain body activities, including development, bone health, and fluid balance.
Proprietary blend. A proprietary blend is a one-of-a-kind mix of components developed by a supplement maker. It often takes more work to discern how much of each element the mix includes on the label.
Most healthy people can obtain the required vitamins and minerals through food alone. However, certain illnesses, treatments, and circumstances may need supplements to satisfy nutritional requirements.
Still, it’s important to remember that dietary supplements are meant to augment, not replace, minerals or other substances.
This implies that even taking a supplement, you should still try to eat a varied and balanced diet.
Nutrients in foods vs. vitamin and mineral supplements
Eating various meals is the most excellent way to guarantee you get enough vitamins and minerals.
After all, the quantity and combinations of nutrients in various diets vary. Citrus fruits, for example, are considered high in vitamin C, but leafy greens are vital in vitamin K. (5, 6).
Foods provide additional elements besides vitamins and minerals, such as protein, healthy fats, and fiber, all required for general health and good body functioning (2, 7).
Furthermore, plant-based diets are high in antioxidants and phytochemicals, two molecules associated with lower inflammation and protection against chronic illness (8, 9, 10).
Supplements, on the other hand, do not provide the same nutritional advantages. Because they are intended to enhance a healthy diet rather than replace it, they often give only concentrated doses of certain nutrients (11).
According to one observational research of 30,899 individuals in the United States, appropriate consumption of specific nutrients from dietary sources was related to a lower risk of mortality from heart disease and death from any cause (12).
However, taking the same nutrients as a supplement did not lessen the chance of dying from heart disease or any other cause (12).
Individuals with nutritional deficiencies or those at heightened risk of poor nutrient consumption, such as pregnant women, might benefit from taking supplements as prescribed by a doctor.
Who needs supplements?
Vitamin and mineral supplements are unnecessary for healthy individuals who get enough of these nutrients. While obtaining these vital minerals through your food is preferable, some people may find it difficult.
Supplements may also be recommended in specific circumstances. Supplements may assist the following people: (13, 14, 15, 16):
- women who are pregnant or nursing
- Infants that are solely or partly breastfed
- adults or children who have been diagnosed with nutritional deficits
- persons suffering from nutritional malabsorption
- persons who have had bariatric surgery, such as a gastric bypass
- adults or children with limited food access
- some vegetarians and vegans
Some nutritional deficiencies, such as vitamin D, are also more frequent (17).
Unlike other vitamins, getting enough vitamin D from your diet alone is challenging. While your body may produce vitamin D from sunshine exposure, it is believed that one billion individuals globally have low amounts of this vitamin (18).
Wearing sunscreen often, living far north or south of the equator, staying inside, and having darker skin are all risk factors for vitamin D deficiency (19).
Furthermore, due to biological changes in the skin that occur naturally with age, older persons may be less successful at producing vitamin D. (20).
As a result, vitamin D supplements are frequently advised.
If you’re concerned about receiving enough vitamins and minerals from food alone, consult your doctor for tailored suggestions on the sort of supplement you might need and the proper amount.
Furthermore, while prenatal vitamins are indicated throughout pregnancy and occasionally during nursing, these groups should avoid herbal supplements unless advised differently by a medical expert (21).
Supplements for kids
Healthy children may usually satisfy their nutritional demands through a diversified diet (22).
However, supplements may be prescribed for particular age groups and conditions.
The American Academy of Pediatrics, for example, recommends that partly and exclusively breastfed newborns take 400 IU of vitamin D daily through supplements until the baby begins receiving vitamin D-fortified milk (15).
Furthermore, adolescents and teenagers who consume plant-based foods may be at a higher risk of insufficient vital minerals, including vitamin B12, calcium, iron, zinc, and vitamin D. (23).
While it is feasible for children on a plant-based diet to receive enough of these elements from food alone, careful preparation is required. As a result, depending on the sorts of foods consumed by the child, supplements may be recommended (23).
Because children and teenagers have different nutritional needs than adults, it’s critical to consult with a physician for advice on the sorts of supplements — and amounts — that are appropriate.
Regulation of supplements
Before nutritional supplements or their substances enter the market, the Food and Drug Administration (FDA) does not examine their usefulness, safety, or quality (1).
This is significant since it implies no guarantee that the product includes what it promises. Furthermore, the quantity of the constituents in a product may vary from batch to batch.
While the FDA mandates supplement producers to follow Current Good Manufacturing Practices (CGMP), which are meant to assure product quality and safety, compliance is only sometimes enforced (24).
Looking for a product certified by a third-party firm is the most excellent approach to ensure its quality.
Third-party testing
Law does not need third-party testing.
On the other hand, some supplement makers freely submit to testing to demonstrate their dedication to creating high-quality goods.
A Certificate of Analysis (COA) issued by an independent third-party business, such as NSF, USP, Banned Substances Control Group (BSCG), or ConsumerLab, is one objective indicator of product quality.
The majority of items certified by one of these third-party organizations have been tested for one or more of the following (25):
- The supplement includes precisely what is indicated on the label and in the quantities specified.
- Products are standardized from batch to batch.
- The supplement has no hazardous pollutants or other possible drug contaminants.
- There are no unlisted components in the product.
Additionally, looking for NSF Certified for Sports items might be beneficial if you’re an athlete. This accreditation certifies that the product lacks over 270 chemicals banned or restricted by most major sports organizations (26).
Potential concerns with taking supplements
While supplements contain elements in meals, there are several safety issues to remember when taking high levels of these chemicals in supplement form.
Possible interactions
In addition to discussing the sort of supplement you want to take with your healthcare professional, it’s vital to inquire about any potential interactions.
When taken with certain drugs, other supplements, meals, and alcohol, the substances in accessories, such as vitamins, minerals, herbs, and other botanicals, might have unforeseen negative repercussions (27).
For example, vitamin E supplements may raise the risk of bleeding in those on blood thinners, but calcium supplements may diminish antibiotic efficacy and iron absorption from meals and supplements (28, 29).
Some supplements may also have an impact on the precision of lab findings.
For example, the FDA warned that biotin (vitamin B7) supplements might erroneously reduce troponin-based test findings, an essential biomarker for identifying heart attacks (30).
Herbal and botanical supplements can be hazardous, as several have been known to interact with other drugs. Furthermore, many plants need more human studies to validate potential interactions and adverse effects (31, 32).
Ingredients that may become toxic over time or at high doses
One issue with ingesting vitamins and minerals through supplements rather than meals is the greater danger of consuming an excessive quantity that may become hazardous over time.
Many vitamins and minerals have a Tolerable Upper Intake Level in addition to the prescribed quantities (UL). The UL is the maximum nutritional intake quantity unlikely to induce harmful side effects in the general population (33).
The UL for vitamins and minerals differs according to age and gender. There are also distinct UL guidelines for pregnant or nursing women (34, 35).
Fat-soluble vitamins are especially dangerous in terms of toxicity since excessive quantities can collect and be stored in your body.
Overconsumption of vitamins A, D, and E, in particular, can be hazardous, resulting in side effects such as irregular heartbeat, organ damage, hemorrhages, hemorrhagic stroke, and, in extreme circumstances, coma and death (36, 37, 38, 39).
Because water-soluble vitamins are not stored in your body, an overdose is less likely to cause toxicity.
However, consuming extremely high amounts of water-soluble vitamins regularly can induce stomach distress, liver damage, and even potentially irreparable brain damage (36, 40, 41).
It is critical to stay within the UL of vitamins or minerals except under the guidance of a medical expert. While some side effects may be minor, others may be severe.
Furthermore, because the UL for children is frequently significantly lower than for adults, children are particularly vulnerable to overdose and toxicity (34).
Always keep supplements out of the reach of youngsters for your safety. This is especially true with gummy vitamins, whose sweet flavor may appeal to children (42, 43).
It may have adverse side effects
Dietary supplements might have undesirable side effects even when used in the prescribed amounts.
The most commonly reported adverse effects are nausea, diarrhea, and headaches. Iron supplements, in particular, are known to cause gastric upset (44).
Some supplement components, particularly botanicals, may have more significant adverse effects, such as allergic responses, raised blood pressure, and high or irregular pulse (45, 46).
It may not be effective
Because dietary supplements are subject to somewhat lax regulation, there is also the possibility that the product contains less of an ingredient than stated.
Aside from not receiving your money’s worth, this can be problematic for those who rely on the supplement to satisfy their basic nutrient demands.
It’s also crucial to be wary of product claims. Manufacturers cannot claim that their product cures, treats, or decreases the risk of a specific illness or condition unless research has proved it to do so (47).
They may include structural or functional claims that describe how the product’s contents may alter systems or organs in your body (47).
For example, a supplement may claim to boost energy levels. However, this claim does not necessitate that the product is scientifically proven to aid in enhancing energy levels. Consequently, no guarantee taking the supplement will provide the intended effect.
Precautions about multi-level marketing companies that sell supplements
The demand for health and wellness goods is increasing, and one effect has been a growth in multi-level marketing (MLM) supplement firms.
While the structure varies, MLMs follow a business model in which independent, non-salaried representatives receive affiliate revenue by selling a particular company’s items.
Some businesses also utilize a pyramid-shaped commission structure in which the representative earns extra money by recruiting and selling to new representatives.
Because vitamins, minerals, and other supplements are popular, many MLM firms provide a range of supplement items, frequently touted to improve different health aspects or help weight reduction.
Herbalife, Shaklee, Amway, and Plexus are some examples of well-known MLM firms.
While some items are completely safe, many MLM goods are not third-party evaluated for safety or accuracy. As a result, you may wind up spending a lot of money on an ineffective product or of poor quality (48).
Furthermore, these treatments frequently contain a blend of herbs and other botanicals, many of which have not been proven safe for long-term use. These supplements may also contain dangerously high quantities of vitamins and minerals (48).
Finally, the contents of these items could be of better quality, and they may contain artificial colors, flavors, and chemicals.
When purchasing supplements from an MLM firm, check for signs of safety and quality, such as the ingredient list, dose, and third-party testing certification.
Other factors to consider
Safety and quality are the most crucial elements to consider when searching for vitamins and supplements. However, there are additional factors to consider.
For example, some supplement coatings and additional components may be sourced from animal products. As a result, if you follow a vegan diet, you should hunt for vegan-certified items.
Supplements may include gluten or other common allergies such as soy or dairy.
Foods and dietary supplements must specifically identify any of the eight main allergens under the Food Allergen Labeling and Consumer Protection Act (49).
Those with celiac disease or gluten sensitivity should pick a gluten-free product.
Other factors to consider are how frequently you must remember to take it and if you prefer a liquid, pill, powder, or gummy form.
Finally, even if the product is of good quality, purchasing from a recognized supplier is critical. Most supplements should be kept cold and dry, and some should be refrigerated.
As a result, you should select a shop you can trust to handle things appropriately.
The bottom line
It is advised that healthy people achieve their nutritional needs primarily via eating.
However, there are several circumstances in which supplements may be recommended, such as vitamin deficits, malabsorption-causing illnesses, insufficient dietary availability, and specific life phases such as pregnancy.
Because supplements are subject to minimal FDA regulation, it can be challenging to determine which supplements are safe and beneficial.
Look for items that have been third-party tested and have safe levels of vitamins and minerals when searching for vitamins and other supplements.
Because of potential interactions and safety issues, always consult your doctor before taking any vitamin or supplement product, especially if you are pregnant, nursing, using drugs, or have or think you have a medical condition.
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