According to the CDC, over 50% of adults in the USA take at least one dietary supplement daily. But, do they make a difference in our well-being? The short answer is, it’s complicated. Certain supplements have been shown to have beneficial effects, such as taking melatonin for jet lag, while others demonstrate little or no benefit. Recently, there has been increased scrutiny of the supplement industry sue to the leniency given to manufacturers prior to marketing.
What is a supplement?
Dietary supplements are considered substances that are taken orally and are made to supplement the diet. They contain one or more dietary ingredients including vitamins, minerals, herbs, or other botanical, amino acids, enzymes, tissues from glands or organs, or extracts.
The Dietary Supplement Health and Safety Act of 1994
This act established guidelines for manufacturers. It states that dietary supplements are considered a subcategory of food. The act exempts manufacturers from requiring evidence of product safety before marketing. Some supplements have been tested to contain anabolic steroids, prescription drugs and raw powders used to bulk supplements at a lower cost to the producer. However, this can come at a great cost to the consumer. Many times, these ingredients are incorporated without any indication on the label, packaging, or disclaimer. The worst part? The FDA’s hands are tied until the product actually hits the market.
Essentially, this act sets up a system in which the safety of the consumer is not considered until after a negative reaction occurs.
The FDA’s role in regulating supplements:
Supplements are not required to be tested and determined “safe for consumption” by the FDA prior to marketing. According to the FDA website, claims made by supplement companies in marketing campaigns do not have to be “prove[n] to FDA’s satisfaction … [as] accurate or truthful.” However, once on the market, the FDA is required to perform safety monitoring.
The results of reactive vs. proactive responses to regulate supplements, include an estimated 23,000 hospitalizations every year. Nearly 66% of which were unsupervised children who had consumed supplements and were having adverse reactions.
Ultimately, there is a great deal of leniency when it comes to supplement marketing and production before they are placed in the hands of consumers. That doesn’t mean that you should stop taking supplements, or discontinue the use of brands that you know and trust. There are still many companies that work hard to provide the public with high quality supplements that exceed the expectations set by the 1994 standards.
Should I still use supplements?
Supplements are an important part of the modern diet. Especially, as modern agriculture limits the amount of nutrients available in soil. The key is to stay informed. Do your research before purchasing any supplement off the website. Find companies that are trustworthy, or ask your provider/ nutritionist for bands that they know and are comfortable with.
So what should I do?
Advice from a Nutritional Therapy Practitioner:
I recommend individuals use supplements to help fill in what’s missing from the diet. However, my first approach is food, and my second approach is supplementation. It’s important to understand that quality is a major factor when choosing supplements. I’ve listed a few brands that I know and trust at the end of this article for you to check out! There are many other great companies on the market, I simply list these as tried and true. I encourage individuals to follow recommendations from a healthcare professional.
1. Take your daily Multi-Vitamin
Modern agricultural practice has created depleted soils and limited nutrients in foods. Our foods are less nutrient dense than they were even 20 years ago, particularly in regards to minerals. For this reason it is important to take a multi-vitamin every day to ensure you get all the vitamins and minerals you need to optimize your body’s systems.
2. Don’t just take something because your friend or family member does.
So often I hear people tell me that they started taking something because their friend recommended it. Although they may have received the recommendation from their provider, it does NOT mean it is right for you! There are many reasons to experience symptoms. Talk with a health care professional to determine if it is right for you.
In addition, some prescription drugs can have interactions with compounds found in supplements. Therefore, it’s essential to discuss with your provider to ensure the supplement is safe to take with your current medications.
3. Beware of weight loss pills.
Many of these supplements contain harmful fillers, and don’t actually have any proven benefit for weight loss. They end up shrinking your wallet more than your waist line.
4. Know your brands
With so many brands and supplements out there it is hard to determine what to buy. Though these are not the only brands that are wonderful, these are all brands that for me, are tried and true. I still encourage you to do some research and find what works best for you and your budget.
- Biotics Research: This Company has spent over 40 years offering top of the line supplements that are non-GMO, organic, gluten free and tested to provide you with top quality products.
- Wise Woman Herbals: woman-owned business offering organic, non-GMO elixirs and herbal remedies.
- Mountain Rose Herbals: One of the best, purest sources for essential oils.
- Gaia herbs: Another brand offering organic, plant based supplements.
5. Be careful on amazon
When searching for supplements on amazon, be aware of the seller and brand. “Homebrewing” has become quite popular. Before you buy, check where the supplements are coming from. It is often best practice to buy straight from the sellers.
All in all, supplements can be quite beneficial to the diet. One should be careful when choosing products online and do research to find products that meet their needs. Remember, no person’s life or body is the exact same as another. Why should your supplement routine be any different? We all come from different experiences. Therefore, we all need something a little different to fuel our bodies.
Are you looking to optimize your body? Wanting to feel your best in 2022? Click here to find out how!
Resources:
Bessell, E., Maunder, A., Lauche, R. Adams, J., Sainsbury, A. & Fuller,N. (2021). Efficacy of dietary supplements containing isolated organic compounds for weight loss: a systematic review and meta-analysis of randomised placebo-controlled trials. Int J Obes 45, 1631–1643. https://doi.org/10.1038/s41366-021-00839-w
Brown, B. & Wright, C. (2020). Safety and efficacy of supplements in pregnancy, Nutrition Reviews, 78(10) :813–826, https://doi.org/10.1093/nutrit/nuz101
Denham, B. (2021). Dietary supplements in the USA: Problematic trends. Public Health Nutrition, 24(9), 2771-2775. doi:10.1017/S1368980021000665
FDA (2015). FDA 101: Dietary Supplements. Retrieved from: https://www.fda.gov/consumers/consumer-updates/fda-101-dietary-supplements
FDA (2019). Dietary Supplements. Retrieved from: https://www.fda.gov/food/dietary-supplements
Geller, A. I., Shehab, N., Weidle, N. J., Lovegrove, M. C., Wolpert, B. J., Timbo, B. B., … & Budnitz, D. S. (2015). Emergency department visits for adverse events related to dietary supplements. New England Journal of Medicine, 373(16), 1531-1540.
Mishra S, Stierman B, Gahche JJ, Potischman N. Dietary supplement use among adults: United States, 2017–2018. NCHS Data Brief, no 399. Hyattsville, MD: National Center for Health Statistics. 2021. DOI: https://doi.org/10.15620/cdc:101131external icon.
National Center for Complementary and Integrative Health, NCCIH (2019). Using Dietary Supplements Wisely. Retrieved from: https://www.nccih.nih.gov/health/using-dietary-supplements-wisely.