Dietary supplements have become an easy, affordable, and accessible solution to nutritional deficiencies. From multivitamins and echinacea supplements to fish oil capsules and more, dietary supplements have become ubiquitous. From convenient shopping experience to easy usage and administration.
But unlike medicines, dietary supplements don’t need to go through rigorous testing like drugs do; that can create problems. Learn about what dietary supplements are (and aren’t), and how you can minimize health risks associated with their consumption.
Vitamins & Minerals
Vitamins and minerals are vital components of good health. They’re necessary for our bodies to use energy efficiently, heal quickly, and support an immune system strong against infections. Minerals can be divided into “macro” and “micro” categories; macro minerals refer to those needed in larger amounts than 100 milligrams, such as calcium, phosphorus and magnesium while “micro” minerals need smaller doses such as zinc iodine selenium etc.
Most individuals should be able to obtain all the vitamins and minerals they require from eating a well-rounded diet; occasionally however, vitamin and mineral supplements may be beneficial after consulting with a dietitian.
Herbs & Botanicals
Herbal supplement sales continue to experience rapid expansion. While overall dietary supplement sales have fallen since COVID-19’s spike, herbs and botanicals remain on track to hit $13 billion by 2024 according to New Hope.
Herbal and botanical supplements differ significantly from pharmaceutical drugs in terms of regulation; instead they are sold as dietary supplements rather than prescription or over-the-counter medicine, and do not undergo the same rigorous tests as pharmaceutical products.
Herbs and botanicals offer many health advantages, including relieving stress, supporting immunity and alleviating menstrual discomfort. Ashwagandha and holy basil have long been used as adaptogenic herbs, while bitter properties found in herbs such as dandelion root or gentian can stimulate digestive systems; turmeric offers skin-protection benefits.
Proteins & Nutrient Rich Foods
Proteins are vital building blocks of our bodies. From muscles and blood cells, to enzymes and hormones, proteins play an essential role in body functions like blood clotting and fluid balance regulation. Protein foods, including meats, poultry, fish, dairy products, beans, nuts and soy products should be an integral part of every diet. Nutritious food sources offer both essential protein as well as other vital components like vitamins, minerals, complex carbohydrates dietary fiber and healthy fats that can contribute to optimal health. Protein powders provide an abundance of nutrient-dense proteins, but should also be evaluated for ingredients like added sugars and thickeners. The National Institutes of Health Office of Dietary Supplements has assembled resources for both health professionals and consumers on protein supplements.
Omega-3s & Fish Oils
Omega-3 fatty acids are polyunsaturated fats that play essential roles in the human body. Since they cannot be produced internally, they must come from diet. Common sources include fish oil and plant oils such as flaxseed, chia seeds, canola oil and walnuts. Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).
Studies have linked consuming fish and seafood with lower risks of various diseases; however, it’s difficult to ascertain if its benefits stem from omega-3 content of seafood products or from replacing less healthful foods with them – or other factors altogether.
People take omega-3 dietary supplements in the belief they will help protect them against heart disease, depression and arthritis. Although evidence for these claims varies greatly between studies conducted worldwide and further investigation must take place to gather conclusive results.
Weight Management
Dietary supplements provide nutrients that may not always be easily available through food alone, and are available over-the-counter at supermarkets or drug stores. But supplements should not be seen as medicines; they cannot treat or cure diseases and do not need approval by any federal agency, unlike prescription and over-the-counter medicines do.
Health experts overwhelmingly concur that healthy eating and physical exercise are the two best methods of weight loss, yet supplements have become popular with claims they increase metabolism or burn fat more efficiently. Examples include thermogenics (caffeine and green tea extract), carb blockers such as white kidney bean extract and fat binders such as chitosan. Any side effects from supplements should be reported directly to FDA, while it’s always wise to inform your healthcare provider of any supplements you are taking.
