With over 90,000 different supplements available on the market, it can be challenging to determine which ones, if any, are essential for your health. Some supplements, like fish oil, are derived from natural sources, while others are produced synthetically in laboratories. People use supplements for various reasons, including addressing vitamin deficiencies, reducing the risk of certain diseases, or simply taking proactive steps toward better health.
Supplements are frequently advertised across various platforms — from television commercials to social media influencers, and even word of mouth from friends and family. With so many options, it can be difficult to know which supplements are genuinely beneficial and which ones may be unnecessary or even harmful. As you reach for a bottle of vitamin C or fish oil, you might wonder whether these supplements are truly effective and safe for you.
Many people take dietary supplements to fill gaps in their diet and ensure they’re getting all the essential nutrients they need. However, it’s important to note that not everyone requires supplements. According to Carol Haggans, a registered dietitian and consultant to the NIH, it’s
possible to obtain all the necessary nutrients through a balanced diet.
“Supplements can be helpful for filling in dietary gaps,” she says, but they are not a substitute for healthy eating. Some supplements can cause side effects, especially when taken in combination with other medications or before surgery. Additionally, their safety and effectiveness have not been adequately tested in certain populations, including children, pregnant women, and individuals
“Supplements can be helpful for filling in dietary gaps,” she says, but they are not a substitute for healthy eating. Some supplements can cause side effects, especially when taken in combination with other medications or before surgery. Additionally, their safety and effectiveness have not been adequately tested in certain populations, including children, pregnant women, and individuals
with specific health conditions. If you're considering taking supplements, it's wise to consult with your healthcare provider.
Dr. Craig Hopp, an expert in botanical research at the NIH, advises, “It’s important to discuss any supplements you’re taking with your doctor to ensure proper care and avoid interactions with other treatments.” He also emphasizes that there’s little evidence to suggest that supplements can reverse the course of chronic diseases. “Supplements should not be relied upon with the expectation of curing or preventing major health conditions.”
That being said, some supplements do have proven benefits. Commonly used nutrient supplements include multivitamins, calcium, and vitamins B, C, and D. Calcium supports bone health, while vitamin D helps the body absorb calcium. Vitamins C and E, both antioxidants,protect cells from damage and support overall health. Pregnant women need iron, and breastfed infants require vitamin D. Folic acid is essential for women of childbearing age, and it’s recommended that they consume 400 micrograms daily, whether through supplements or fortified foods.
Vitamin B12 is crucial for maintaining healthy nerve and blood cells, particularly for vegans who may not get enough from their diet, as it’s primarily found in animal-based foods. Fish oil, a supplement derived from fatty fish, is well-known for its potential to promote heart health, and there is significant scientific support for its use.
However, the evidence for other popular supplements, such as glucosamine (for joint pain) or herbal remedies like echinacea (for immune health) and flaxseed oil (for digestion), is still inconclusive and requires further research.
While many supplements have mild effects with few risks, caution is advised. For example, vitamin K can interfere with the effectiveness of blood thinners, and ginkgo may increase blood thinning. St. John’s Wort, often used to treat depression and anxiety, can interfere with medications like antidepressants and birth control pills, potentially reducing their effectiveness. Just because a supplement is marketed as “natural” doesn’t automatically mean it’s safe.
Certain herbs, such as comfrey and kava, have been linked to severe liver damage. “It’s crucial to understand the chemical composition, preparation methods, and how supplements interact with the body,” says Haggans. She advises individuals to seek professional guidance before taking any supplement, including determining the correct dosage and potential interactions with other medications.
For those considering vitamins and minerals, it’s important to pay attention to the percentage of the Daily Value (DV) listed on the label to avoid exceeding safe intake levels. “Understanding the DV and the upper limit is essential,” Haggans warns, as excessive intake of certain nutrients can be harmful.
Even well-known vitamins, such as vitamin E, require further study. For example, while earlier research suggested that vitamin E might lower prostate cancer risk, a large NIH-funded clinical trial of over 29,000 men found that taking vitamin E actually increased the risk of prostate cancer. This highlights the need for rigorous clinical trials to confirm the effectiveness and safety of supplements.Manufacturers are responsible for ensuring the purity of their products and accurately listing ingredients and their quantities.
However, there is no regulatory body that ensures supplement labels match their contents, which means you could be getting more or less than what is stated on the label, or even entirely different ingredients.
However, there is no regulatory body that ensures supplement labels match their contents, which means you could be getting more or less than what is stated on the label, or even entirely different ingredients.
In conclusion, while vitamins and minerals are essential for health, most people can get all they need from a well-balanced diet. Supplements can play a role in supporting health when dietary gaps exist, but they should not replace whole foods. Before taking supplements, it’s important to consult with a healthcare provider to ensure they’re necessary and to avoid any potential risks.
By: Nt. Shazwanie (Registered Nutritionist)
By: Nt. Shazwanie (Registered Nutritionist)
