Most individuals can meet their vitamin needs by eating a wide range of healthy foods; however, some individuals require additional support in the form of supplements.
Water-soluble vitamins dissolve in water and leave the body through urine (for instance vitamin C and B vitamins), thus necessitating their regular consumption to avoid deficiency.
They’re not regulated by the U.S. Food and Drug Administration
American’s take dietary supplements daily, ranging from vitamins to minerals to herbs and other botanicals. Although regulated by the Food and Drug Administration, these products do not undergo quality tests before hitting store shelves, nor can recalls be initiated for pills suspected to contain illegal pharmaceuticals – an oversight which has caused much harm and will continue to do so in future years. It remains an issue that hurts those who rely on them.
Consumers can make an impactful contribution by selecting supplements with ingredients listed alphabetically on the label and in order of concentration. Look for third-party certifications like USP, NSF or GMP, and be wary of words like “proprietary blend,” “formula,” or “complex,” as these allow manufacturers to list ingredients by weight without specifying exact amounts in each bottle.
Pew has called upon Congress to amend the National Diet and Nutrition Information Network pathway and require supplement manufacturers to submit a list of their products and ingredients, so as to strengthen FDA’s ability to protect public health and ensure that supplements sold here are safe for everyone.
They’re not a replacement for a healthy diet
Supplements should only be used as necessary to fill any nutritional gaps left by an otherwise adequate diet. For instance, if you suffer from coeliac disease or cystic fibrosis that interferes with food absorption, taking vitamin C and B vitamins supplements might be recommended by your physician in order to avoid deficiencies.
Vitamins are organic compounds produced in small amounts by plants and used by our bodies for various metabolic processes. For optimal results, consume a wide range of healthy, unprocessed foods.
If you choose to take supplements, it’s essential that you review the Supplement Facts label to make sure that what you expect is being delivered. Consult your physician or dietitian prior to shopping in supplement aisle, as some supplements can have harmful side effects in high doses and interact with medications; additionally, most excess vitamins will simply pass out of the body rather than being absorbed – saving money!
They’re not safe for everyone
Many people take multivitamins daily in order to ensure they’re getting all of the essential vitamins and minerals, including folic acid for birth defects like spina bifida prevention; vitamin C to limit colds; and B vitamins for stress relief.
Large clinical trials have demonstrated, however, that multivitamins do not improve most people’s health. Women trying to become pregnant; dieters who consume less than 1,200 calories daily; and those living with medical conditions that impede digestion or food absorption could potentially benefit.
When selecting a multivitamin, choose one marked “USP Verified” to ensure it meets the rigorous quality and purity standards set by the nonprofit U.S. Pharmacopeia. Also inform your doctor of any supplements you’re taking as this allows them to collaborate with a registered dietician and provide tailored dietary advice tailored specifically for you – while helping identify potential interactions between medications and supplements that could occur.
They’re not a cure-all
Take a walk down any grocery or pharmacy supplement aisle, and you’re bound to come across rows upon rows of vitamins: zinc helps limit colds; vitamin D builds bones; while B vitamins boost immunity.
But despite their hype, vitamin supplements don’t stand up to randomized controlled trials – the gold standard in medical research. This is because it is impossible to control for everything that could affect them including common vitamins.
Diet is always the ideal source of vitamins and minerals. But if supplementation is necessary, select major multivitamin brands with variations for men, women, children and elderly folks as these multivitamins often offer optimal levels of certain nutrients at different ages – for instance premenopausal women may require more iron than younger adults; same goes for omega-3 fatty acids and vitamin D levels.
