The majority of people, both children, and adults are in America. Many adults and children in the United States take one or more vitamins as well as other dietary supplements. In addition to vitamins, the supplements in your diet may contain minerals, herbs, or plants, amino acids enzymes, and many other ingredients.
Dietary supplements are available in a range of forms, including capsules, tablets, or gummies, as well as powders along with bar snacks and drinks. The most popular supplements are vitamins D and B12, minerals like iron and calcium; herbs such as garlic and echinacea, and items like probiotics, glucosamine, and fish oils.
Effectiveness
Some dietary supplements can help you get adequate quantities of the essential nutrients you require if you’re not eating a balanced variety of foods. However, supplements can’t replace the variety of foods that are necessary to maintain eating a healthy and balanced diet. For more information on the factors that make a healthy diet, you can refer to the Dietary Guidelines for Americans and MyPlate is an excellent source of info.
Certain nutritional supplements can boost overall health and help manage certain health issues.
For example:
- Vitamin D and calcium maintain bone strength and decrease bone loss.
- Folic acid can reduce the risk of certain birth defects.
- Omega-3 fatty acids from fish oils may help people with heart disease.
- A blend of vitamins C and E zinc, copper, lutein, and Zeaxanthin can slow the process of vision loss for people suffering from age-related macular degeneration (AMD).
A variety of other supplements require further research to determine if these are worth the effort. It is the U.S. Food and Drug Administration (FDA) is not able to make a determination about whether nutritional supplements are effective before they are promoted.
Safety and Risk
A lot of supplements contain active ingredients that may have profound effects on the body. Be aware of the possibility of a bad reaction, particularly when you are taking any new supplement.
It is likely that you will be afflicted by side effects of dietary supplements if you take them in high doses or in place of prescription medicines, or if you take multiple supplements. Certain supplements may increase the risk of bleeding or, if they are taken prior to surgery, can change the body’s response to anesthesia. Supplements can also interact with certain medications and cause problems. Here are a few instances:
- Vitamin K could reduce the capability of blood thinner warfarin to prevent blood from clotting.
- St. John’s wort can accelerate the breakdown of many medications and lessen their effectiveness (including some birth control pills, antidepressants anti-HIV medicines, heart medication, and transplant drugs).
- Antioxidant supplementation, including vitamins C and E, could reduce the effectiveness of certain forms of chemotherapy for cancer.
Manufacturers may include vitamins, minerals as well as other supplement ingredients in the food you eat particularly breakfast cereals and beverages. As a result, you might get more of the ingredients you’re thinking you will, and that may not be the best.
Taking more than you need will cost you more, and could also increase your chance of experiencing side negative effects. For example, too much vitamin A can trigger headaches and damage to the liver which can weaken bones and even cause birth defects. The excess iron can cause nausea and vomiting and may harm the liver and other organs.
Be aware of taking food supplements if in the process of becoming pregnant, or you are nursing. Be careful when giving supplements to a child or a child unless they are recommended by a healthcare professional. A lot of supplements are not well-tested for safety in nursing mothers, pregnant women, or children.
If you suspect you’ve had an adverse reaction to a diet supplement, inform your doctor and let him or her know. He or she could make a report to the FDA. You may also submit an inquiry directly to the FDA by making a call to 800-FDA-1088, or by filling out an online form with an external link disclaimer. It is also recommended to send your report to the manufacturer by utilizing your contact information on the label of the product.
Quality
The FDA has established good manufacturing practices (GMPs) which companies have to comply with to ensure the consistency, purity, and quality of their nutritional supplements. These GMPs will help prevent the addition of the incorrect ingredient (or too much or too less of the correct ingredient) and decrease the possibility of contamination, as well as improper packaging and labeling of products. The FDA periodically checks manufacturing facilities that make supplements.
Talk with Your Healthcare Providers
Let your healthcare professionals (including dentists, doctors pharmacists, dietitians, as well as pharmacists) about any supplements to your diet you’re taking. They’ll help you figure out which supplements if any, could be beneficial for you.
Keep a comprehensive document of any dietary supplements and medicines you are taking. The Office of Dietary, Supplements website includes a handy form “My Dietary Supplement and Medicine Record,” which you can print and fill in at home. For each item, write down that the name of the item, the dose you consume, the frequency you consume it, and the reason why you are using it. This information can be shared with your physician to discuss the best options regarding your overall well-being.