Are Supplements Necessary? - INGRELICIOUS NUTRITION CONSULTANCY

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

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.

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 (Register Nutritionist)

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