There are thousands of dietary supplements on the market. They all come with health claims and marketing, which can make it even more confusing to know which ones to take, if any. Today’s blog post will explore common supplements, who should and shouldn’t take them, and how they may help your health.
Are Supplements Effective?
Supplements can help ensure you get essential nutrients, but they do not replace actual food. It’s important to still eat a variety of foods. Some foods are also made with added vitamins or minerals and will be shown on the nutrition label. Supplements will NOT prevent, treat, or cure chronic diseases such as diabetes, cancer, or heart disease.
Do Supplements Have Side Effects?
Side effects are more common to occur in those taking high doses. Some medications (especially heart medications) can have interactions with certain supplements. It’s important to speak with your doctor, pharmacist, and dietitian about this.
Regulation and Quality of Supplements
The Food and Drug Administration (FDA) does regulate the manufacturing of supplements, but does not regulate the health claims on the product packaging. The standards for dietary supplements are not the same as those for medications. The companies manufacturing these supplements are the ones responsible for safety testing and having evidence for health claims. There are a few other independent organizations that offer quality testing on dietary supplements. Two of the most common are NSF International and U.S. Pharmacopeia. You can find pictures of the seals these organizations give to a product if they pass the quality tests.
Let’s Take a Look at Some Common Supplements:
- Calcium
- promotes bone, nerve, and muscle health
- can be found in dairy, fortified juice, soy products (tofu, edamame), canned fish, and almonds
- recommended intake 1000-1300 mg
- Vitamin D
- can help strengthen bones but helping the body absorb calcium and phosphorus
- some studies show it can also help control infections and reduce inflammation
- can be found in fish, liver, fortified juice and dairy
- recommended intake 15-20 IU
- Folic Acid/Folate
- important for pregnancy, this nutrient can reduce the risk of birth defects
- it is also vital for cell growth and function
- can be found in green leafy vegetables, beans, nuts, seeds, whole grains, eggs, and fruits
- recommended intake 400-600 mcg DFE (dietary folate equivalents)
- Omega-3 fatty acids
- can support heart health and decrease inflammation
- these are often found in a fish oil supplement along with EPA and DHA
- can be found in seafood, nuts, and seeds
- recommended intake 1.1-1.6 g
- Vitamin K
- helps make proteins for blood clotting and building bones
- can reduce the effectiveness of blood thinners
- can be found in green leafy vegetables, soybean, canola oil, and salad dressings that contain soy or canola oil
- recommended intake 75-120 mcg
- St. John’s Wort
- a few studies have shown a decrease in depression, ADHD and menopausal symptoms
- can make some medications (some antidepressants and birth controls) less effective
- can be found in some teas
- recommended intake 300-400 mg three time daily
- Vitamin C
- prevent cell damage as an antioxidant
- can be found in citrus, peppers, tomatoes, potatoes, strawberries, broccoli, cauliflower, and cabbage
- recommended intake 75-120 mg
- Vitamin E
- also an antioxidant, vitamin E is important in vision, skin health, and reproduction
- can be found in seeds, nuts, nut butters, seed butters, pumpkin, peppers, and greens (kale, collard, etc.)
- recommended intake 15 mg (22 IU)
- Vitamin B12
- promotes nerve and blood cell health
- helps make DNA
- can be found in meat, poultry, dairy, eggs, fortified cereals
- recommended intake 2.4 mcg
- Vitamin A
- important for vision, reproduction and the immune system
- has been shown to slow down vision loss when loss is from age-related degeneration
- can increase the risk of lung cancer in smokers
- an be found in green leafy vegetables, carrots, pumpkin, squash, sweet potatoes, peppers, milk, eggs, and tomatoes
- recommended intake 700-900 mcg
- Zinc
- can promote healthy skin and vision
- can help with wound healing, metabolism function, and the immune system
- found in meat, poultry, oysters, dairy, whole grains, nuts, and fortified cereals
- recommended intake of 8-11 mg
- Iron
- used for growth and development
- used to make hemoglobin for red blood cells
- can also be used to make some hormones
- found in meats, nuts, seeds, fortified cereals, whole grain pasta and breads, legumes, and tofu
- recommended intake of 8-27 mg
- Ginkgo (Biloba)
- this herb is often used in supplement blends
- there is some evidence to show improved circulation
- it can increase thinness of blood (be careful if on blood thinners (anticoagulants))
- can be found in tea containing ginkgo leaves
- recommended intake of 40 mg three times daily
- Melatonin
- can help with falling asleep
- can be found in animal products, but is usually used in supplement form
- recommended intake is 1-5 mg
- Magnesium
- supports muscle and nerve function and energy production
- it is also involved in the regulation of blood pressure and cholesterol production
- can be found in whole grains, green leafy vegetables, dairy, beans, legumes, and nuts
- recommended intake of 270-400 mg
- Potassium
- helps maintain fluid levels inside of the cells
- helps with muscle contraction and maintaining blood pressure
- can be found in green leafy vegetables, potatoes, bananas, avocado, lentils, and beans
- recommended intake of 40-100 mEq (milliequivalents) divided into 2-3 doses per day
- Manganese
- helps form tissues, clotting factors, and hormones
- it helps with metabolism and blood sugar regulation
- can be found in green leafy vegetables, rice, legumes, whole grains, shellfish, and nuts
- recommended intake of 2-5 mg
- Cinnamon
- contains an antioxidant
- some studies have shown that when using cinnamon alongside insulin, it may improve blood sugar levels
- however, it is important to remember that supplements alone with NOT cure or treat a chronic disease
- can be found as a spice or in a spice blend
- recommended intake of 3-6 g
- Vitamin B6
- important for brain development and health of the immune and nervous systems
- found in liver, fish, fortified cereal, poultry, dark leafy green vegetables, bananas, oranges, cantaloup, and chickpeas
- recommended intake is 1.5-1.7 mg
- Fiber (prebiotic)
- can help regular hunger and blood sugar
- helps keep bowels regular
- can be found in fruits, vegetables, and whole grains
- recommended intake is 25-35 g
- Probiotic
- help feed the healthy bacteria in your gut
- supports healthy bowel movements
- can be found in fermented foods such as yogurt, kefir, miso, tempeh, and sauerkraut
- recommended intake is 1-50 billion CFU
- there are some supplements with a much higher CFU count, but there is no evidence to support a higher count is more beneficial
There are many more vitamins and minerals sold as supplements, but these are some of the most common ones. It is important to remember that the recommendation for intake is different depending on sex, age, and conditions including pregnancy and breastfeeding. Be sure to check with your doctor and registered dietitian before starting a supplement.
Nutrition Labels
For vitamins and minerals are required to be on a nutrition label: vitamin D, potassium, calcium, and iron. They are found at the bottom of the nutrition label, noted by the yellow box on the image below. Manufacturers can choose to add additional vitamins and minerals to the label as they wish, usually if they are a fortified product.
The Bottom Line: Do I Need to be Taking Supplements?
Most health professionals would agree that we would rather you get your vitamins and minerals from the real deal: food! However, there are cases when supplements are required and some cases when they would be beneficial but not necessarily required. Reviewing your food intake with one of our dietitians and getting personalized food recommendations should come first, and then we can chat about the need for supplementing your diet.
