SUPPLEMENTS AND YOUR HEALTH: FACTS, MYTHS, AND BEST PRACTICES

An extreme close-up of a variety of pills — Dietary Supplements | FDA Photo credit: U.S. Food and Drug Administration – Assortment of red, yellow and translucent colors, shapes and sizes of dietary supplement capsules.

Guest author Gwen Hawn, FACS Agent, UGA Extension Hall County

Dietary supplements are anything that is taken by mouth that are meant to “supplement” or add to a diet. These include vitamins, minerals, herbs or other botanicals, amino acids, enzymes, and fiber. Supplements may be found in many forms including pills, capsules, powders, drinks, gels, or energy bars. Supplements sometimes are considered a type of complementary or alternative medicine (CAM).

Supplements are not meant to replace a healthy diet. Through eating a diverse, nutritious diet, most people can meet 100% of their nutritional needs. Individuals, however, with diet restrictions such as celiac disease or lactose intolerance or those that are pregnant, breastfeeding or are an older adult may benefit from taking specific supplements.

supplement pills laid in an outline of a dinner plate and serving ware — Nutritional Supplement Medicine – Free photo on Pixabay – Photo credit: Congerdesign – Caption: Capsules arranged in the shape of a plate, question mark, knife and fork. Are your supplements safe and effective? Alt-text: Dietary supplement capsules arranged in the shape of a plate with a question mark in the center with fork and knife on the side. Are your supplements safe and effective?

It is important to be aware that supplements are not required to go through stringent testing like medications are. Nor are they closely regulated by the Food and Drug Administration (FDA). The FDA has established Good Manufacturing Practices (GMPs) that companies must follow, and the FDA does do periodic inspections of facilities. GMPs require that the identity, purity, strength and composition are consistent with what the company states is in the product. ConsumerLab.com, NSF International, U.S. Pharmacopecia are three independent organizations that offer testing and provide a seal for companies to use on their products that indicates the product was properly manufactured, contains the ingredients listed on the label, and does not contain harmful levels of contaminants. These seals, however, do not guarantee that the product is safe or effective.

an orange, a dried apricot, some pills and two powders — Fruit Health Vitamins Nutritional – Free photo on Pixabay: Photo credit: Tho-Ge – Assortment of vitamin supplements including powders, capsules with dried flowers vitamin-rich food, dried apricot and orange.

Dietary Supplement Facts:

Dietary supplements cannot completely make up for an unhealthy diet. There are many naturally occurring components in foods that are needed in our diets that supplements to do not provide.
More is not better. Our bodies can only use so much of any type of nutrient. Excess can pose a risk for toxicity. In addition, our bodies must work harder to remove the excess which can put a strain on your kidneys.
Supplements do not need to have added enzymes or be in a time-release format. Healthy bodies make the necessary enzymes to break down and absorb the supplements. Time-released is more expensive and not necessary. Take supplements as advised by your medical provider for when they will have best absorption.
Vitamins and minerals cannot prevent diseases such as cancer, heart disease, osteoporosis. Dietary supplements may help provide nutrients that a diet is lacking to help support the overall health of a person.
When you are stressed or have an illness, you do have an increased need for some vitamins such as magnesium and zinc. Check with your medical professionals for recommendations.
Smoking and alcohol consumption does interfere with the body’s ability to use several nutrients. Avoiding smoking and drinking alcohol in excess overall is the best practice for your health.