What are Dietary Supplements? | Are Supplements Worth the Money? |
What’s the Takeaway?
Overview
What is it that draws so many people to dietary supplements? Is it a legitimate way to enrich health or a way to rectify a nutrient gap when we neglect to eat right during busy and stressful times? Perhaps there’s a more specific goal, such as making weight loss easier?
Whatever the reasons, one thing is sure: the average American diet leaves people malnourished. It is sorely lacking in multiple essential vitamins and minerals to our health and function. So, dietary supplements are seen as an easy way to make up for this shortcoming. In fact, half of all Americans are taking them regularly.[1]
This article will provide some background and guidance on dietary supplements and to shed some light on whether they can benefit or even harm you.
What are Dietary Supplements?
Simply put, dietary supplements are products usually derived from natural sources that claim to ‘fill in the gaps’ that poor diets may leave. It is not unusual for more claims to be made, including many additional health benefits and even certain advantages in sports performance.
The problem with many dietary supplements is that they are easy to exploit. While science has not found conclusive evidence of their effectiveness, unscrupulous individuals will sniff out an opportunity to make money.
You’ve seen them: the flashy ads for the latest supplement phenomenon sweeping the nation. Be it for losing weight, giving you elephant memory, or providing a solution to nagging aches and pains. All are supported by supposed ‘real’ clients who gush about the product.
But one important thing to remember is that dietary supplements are regulated by the Food and Drug Administration (FDA) as foods, not drugs.[2] Unlike medicines, supplements can’t claim to cure, treat or prevent disease. So, whether you’re looking at the latest supplement fad or just a way to get some Omega-3 capsules that you heard help with brain function – they may be packaged as medicines, but they are not.
Some popular types of supplements include:
· Vitamin B12
· Vitamin A, C, D, and E
· Calcium
· Omega-3/Fish oil
· Zinc
· Melatonin
Are Supplements Worth the Money?
In otherwise healthy people, the short answer is no. The emphasis should be on ensuring that you are eating a proper diet that includes lots of vegetables and fruits, healthy fats, like olive oil, lean meats or meat substitutes, nuts and pulses (beans, peas, lentils, etc.) to obtain the full array of nutrients that your body needs for optimal function.
Food also gives you the added benefit of other nutrients that supplements cannot replicate.
That said, some supplements can work in some particular situations. For example, if you have insomnia or a case of jet lag, you may benefit from taking supplemental melatonin for a short period.[3]
However, studies have shown that dietary supplements do not reduce the risk of any diseases.[1] So, if you are taking any supplements that are marketed as reducing your chances of developing a health issue down the road, please be aware that any science that is purported to support these claims is essentially cherry-picked from studies where the product may have shown promise at one time, but was subsequently refuted or found inconclusive.
In addition, care must be taken if you want to take them and are also taking prescription medications. Sometimes, unwanted interactions can happen.
Caution is also advised as most supplements are sold at concentrated dosages that would never be found in nature, providing far more than your body can handle. Mild side effects can be experienced, but in some cases, and with certain types of preexisting medical conditions, they could be serious. Please check with your doctor.
What’s the Takeaway?
Dietary supplements have an established foothold in the U.S. due to the population’s poor diet. Ultra-processed convenience foods are favored by busy people trying to juggle life’s responsibilities, and supplements are an attractive way to fill the nutritional gaps that poor diets leave. But the problem is that they don’t do that.
So, unless there is a specific condition that you are trying to treat more naturally without using medication (such as the melatonin example earlier), or a medical professional has advised a supplement for a short period to support treatment, save your money.
Buy some fresh vegetables and fruits instead. Make meals ahead of time and enjoy the full bounty of nature instead. Your body and wallet will thank you.
References:
- Wierzejska R. E. (2021). Dietary Supplements-For Whom? The Current State of Knowledge about the Health Effects of Selected Supplement Use. International journal of environmental research and public health, 18(17), 8897. https://doi.org/10.3390/ijerph18178897
- Piercy, K. L., Troiano, R. P., Ballard, R. M., Carlson, S. A., Fulton, J. E., Galuska, D. A., George, S. M., & Olson, R. D. (2018). The Physical Activity Guidelines for Americans. JAMA, 320(19), 2020–2028. https://doi.org/10.1001/jama.2018.14854
- Costello, R. B., Lentino, C. V., Boyd, C. C., O’Connell, M. L., Crawford, C. C., Sprengel, M. L., & Deuster, P. A. (2014). The effectiveness of melatonin for promoting healthy sleep: a rapid evidence assessment of the literature. Nutrition journal, 13, 106. https://doi.org/10.1186/1475-2891-13-106
