Supplements: The Basics
According to the National Institute of Health, a dietary supplement is “any vitamin, mineral, herbal product or other ingestible preparation that is added to the diet to benefit health.”
Dietary supplements can include a variety of components such as vitamins, minerals, herbs, amino acids, enzymes and other ingredients taken in various forms such as a pill, gel, capsule, gummy, powder, drink or food. Most common examples include multivitamins, herbal supplements, probiotics and protein powders.
Unlike medicines (drugs), dietary supplements are not intended to treat, diagnose, prevent, or cure diseases. The purpose of a supplement is to “supplement” your overall diet, helping to bridge the gap between your usual dietary intake and nutrient needs. Supplements, especially vitamin and minerals, can be useful in situations when the demand for nutrients is higher. For example, during pregnancy, there is an increased need for nutrients, vitamins, minerals (folic acid in particular). Some individuals may be deficient in certain vitamins or minerals such as Iron or Vitamin D and unable to meet these requirements with food alone or have malabsorption issues. There is also evidence that certain supplements can support muscle repair and recovery and aid athletes in training efforts. These supplements include creatine monohydrate, protein powders, beta-alanine (a non-essential amino acid), BCAA’s (branch-chain amino acids) and fish oil. We will take a closer look at these supplements in the next few weeks in our Tasty Tuesday posts.
While there is some supported evidence that certain supplements can support health, there are countless supplements that exist and often claim unfounded health benefits. Although these claims may seem harmless there are actually a few things to consider before buying and using a supplement.
Regulation and Potential Risks of Dietary Supplements:
There is basically 0 oversight or regulation of supplements. While medicines must be approved by the FDA before they can be sold or marketed, supplements do not require this approval. Supplement companies are responsible for having evidence that their products are safe, and the label claims are truthful and not misleading.
Dietary supplements are products intended to supplement the diet. The FDA is the federal agency that oversees both supplements and medicines, but the FDA regulations for dietary supplements are different from those for prescription or over-the-counter medicines. As long as the supplements being marketed does not contain a “new dietary ingredient” the company does not have to provide this safety evidence to the FDA before the product is marketed.
Key Points to Know:
There is little oversight and regulation when it comes to supplements and they are regulated differently than food and medications. They are not required to prove their safety prior to coming onto market. And only once they reach the market can the FDA regulate and take action if needed.
Although good manufacturing practices exist there are numerous incidents of contamination with toxins, metals, and wide variances in amounts of active ingredients that are claimed compared what is actually in the product.
Additionally, no scientific data is needed to support claims regarding health and structure/function when it comes to supplements.
Supplements can interfere with other medications and some have the potential to accumulate in toxic amounts leading to medical concerns in some cases.
What does the research say?
For the majority of supplements there is a lack of strong evidence supporting health claims or the evidence has very limited indications. Overall, the studies that exist are far and few in between for the majority of supplements and oftentimes positive data is seen when studying a specific food component but no benefit is found once it is taken in supplement form.
The Takeaway:
It’s best to get the majority of our nutrients from food. However, there is a time and a place for supplement use such as for a deficiency, pregnancy, certain disease states or with research to support the positive benefits. While supplements seem safe and are often touted as “natural” there is minimal oversight and regulation, and certain supplements can in fact pose a risk to health, especially if they interfere with medications. It’s best to work with a doctor or a dietitian to determine when and where a supplement is needed.