In the United States, approximately half of the population uses supplements. Ironically, the people most likely to use supplements are already well-nourished, physically fit and non-smokers; in this case supplements are unnecessary and they are wasting their money. The body cannot process and utilize concentrated doses of vitamins and/or minerals from a supplement as effectively as it can from food. Our body was made to obtain nutrients from food, not supplements.
Are Supplements Necessary?
Some people believe that supplements are necessary. They are not. Clever marketing strategies have promoted this “belief”; however, for the general healthy population, supplements are not indicated. Vitamin and mineral supplements are indicated in certain cases under a doctor’s supervision. For example:
- People with nutrient deficiencies (as determined by a blood test)
- People with increased nutrient needs (e.g., pregnant and lactating women)
- People with low nutrient status (e.g., from the result of eating disorders)
- People coping with physical stress (e.g., chronic illness or post-surgery)
Are Supplements Regulated?
Unfortunately not. Manufacturers of supplements do NOT need to present evidence of safety and effectiveness to the FDA prior to placing their product on the shelves. There is no registration or approval necessary. The manufacturers just have to list contact information on their supplement label.
Are Supplements Safe?
Not always. The FDA has identified supplements with contaminants such as pharmaceutical drugs and lead. Currently, the FDA is responsible for taking action against unsafe dietary supplements ALREADY on the market. To take action against a manufacturer, the FDA must receive adverse health event reports from consumers. Symptoms of vitamin and mineral toxicity from supplements include: nausea, diarrhea, vomiting, fatigue, rashes, and in severe cases, liver damage. Of course, these symptoms are vague and can be caused by other ailments. The most accurate way of determining a vitamin and/or mineral toxicity is with a blood test. If you suspect an adverse event from a supplement, report it directly to the FDA. You can call the FDA’s MedWatch hotline at (800) FDA-1088 or go on-line at www.fda.gov/medwatch/.
Recommendations:
Eating a balanced diet will ensure a balance of nutrients, but taking vitamin and mineral supplements can easily cause nutrient toxicities. If you are considering a supplement regimen, consult with your physician first and do not purchase supplements that contain more than 100% of the Daily Value of any given nutrient. Look for supplements that have the USP (United States Pharmacopeia) symbol. This ensures the manufacturer paid an independent laboratory to test the product to confirm that it contains the stated ingredients and that it will be dissolved, therefore utilized by the digestive system. This symbol does NOT ensure safety or health advantages. Go to www.usp.org for more information.
Supplements should only be taken when medically necessary. If you are in general good health, instead of spending money on supplements, spend it on good wholesome food. Purchase more fruits and vegetables. Invest time in preparing healthy meals, exercising, and loving relationships. You will feel the difference.
Source: Sizer and Whitney. (2011). Nutrition: Concepts and Controversies, 12th Edition. Wadsworth, Cengage Learning.