Dietary Supplements - The Good, The Bad and The Unknown

Should you take vitamins? What about over-the-counter supplements and herbal remedies? 

Dietary supplements are big business. Over 22 billion dollars worth of business in the US last year.

They're sold everywhere: on-line, from home sales reps, in health food and grocery stores. Alternative practitioners sell them directly.  In pharmacies they're sold side by side with products like aspirin, ibuprofen, acetaminophen (acamol) and reflux inhibitors – drugs whose safety and efficacy have been tested by the FDA. 

Does that mean that supplements are safe too? Are they effective?

Not necessarily.

Many supplements have no proven benefit. While some supplements may be beneficial, others may be harmful.  "Safe" supplements (including vitamins) might be dangerous when taken in large amounts or in combination with other supplements or prescription medications.

Studies on the benefits of antioxidant supplements have been inconclusive and contradicting. But we do know that foods rich in antioxidants are good for you.

Just to complicate matters, many processed foods are now fortified with supplements like vitamins, minerals, phytochemicals and herbs.  How can you tell how much you're really getting?

Quality is also a concern.

Dietary supplements are not required to be standardized in the United States. According to the National Center for Complimentary and Alternative Medicine:

"It is difficult to determine the quality of a dietary supplement product from its label. The degree of quality control depends on the manufacturer, the supplier, and others in the production process."

Some supplements have been found to be contaminated. They may contain unlabeled ingredients or have different amounts of ingredients than are listed on the label. 

So, should you take supplements?

It depends.

A multivitamin may be a good safety net, especially if your diet is not ideal. Check the label to be sure that it doesn't contain more than 100% of any nutrient.

If you don't eat fish regularly, a fish-oil supplement may be beneficial, especially if you're at risk for heart disease.

Depending on your calcium intake and your age, you may need a calcium supplement.

With many people not getting enough sun or using sunscreen to prevent skin cancer, Vitamin D deficiency is now widespread. A daily supplement of 1,000 units of Vitamin D is now recommended for most people.

Consult with your physician before taking any supplement. You'll want to take into consideration your overall health and any medications you may already be taking.

And remember – a diet high in vegetables, fruits and whole grains is still the best way to get the essential nutrients you need for good health.