Navigating Supplements

Blog originally posted through WellCats Newsletter

Most Americans take dietary supplements on a regular basis. But do those supplements actually live up to their claims? With over 55,000 different supplements on the market, knowing how to make evidence-based decisions when it comes to your health can be difficult and time consuming.

Products classified as dietary supplements include vitamins, minerals, herbals, botanicals, amino acids, metabolites, extracts, and concentrates. Dietary supplements are not classified a drug by the FDA and as a result, are not held to the same rigorous review prior to their marketing and distribution. This means many unsafe and ineffective supplements can be sold freely to the public. Therefore, it is important to speak with your healthcare provider and be informed before taking any dietary supplements.

Most Nutrients Are Very Attainable in the Diet

Before taking dietary supplements think FOOD first! Most nutrients found in supplements can be easily obtained by following a healthy eating pattern. An excellent source of information on eating healthfully is the Dietary Guidelines for Americans. Scientific evidence shows some dietary supplements can be beneficial for overall health and certain health conditions (ex. calcium and vitamin D for reducing bone loss). However, the vast majority are effective only when an individual is deficient. Therefore, it is important to participate in a nutrition assessment prior to supplement use.

Key Considerations when Choosing Dietary Supplements

1. Choose reputable supplement companies when purchasing supplements. As a quick reference, look for a USP, Consumer Labs, or NSF seal on supplements. Companies that carry these seals have undergone independent, third party testing to verify product quality. These seals do not mean products are safe or effective, only that they contain the ingredients listed on the label and are contaminant free.

2. Read the Label. All dietary supplements carry a Supplement Facts panel that lists the amount of active ingredients per serving. Be sure to always stay within dosages recommended by your healthcare provider. Avoid supplements with many ingredients to prevent mega dosing or potential negative interactions.

3. Always be alert to the possibility of unexpected side effects. Supplements are most likely to cause side effects when taken in place of prescribed medicines or when many supplements are taken in combination. More is usually not better when it comes to dietary supplements.

4. Check with your health care provider about the supplements you take on a regular basis, especially if you are scheduled to have any type of medical procedure.