Eating a variety of health promoting foods is the best way to get all of the nutrients your body needs. The 2005 Dietary Guidelines for Americans1 recommend that, each day, we should eat:
- 2 cups of fruit
- 2 1/2 cups of vegetables
- 3 cups of low-fat or fat-free dairy foods or substitutes
- 5 1/2 ounces of lean meat, beans, or protein
- 6 ounces of grains
However, many people find it difficult to always eat in a healthy way. In fact, only about 13 percent of adults living in Georgia eat the five servings of fruits and vegetables they need each day.2 Instead, many Americans have turned to supplements to bridge the gap between what they eat and what they know they should eat. Others take supplements to get specific health benefits or to correct a nutrient deficiency. When choosing a supplement, it is important to understand what supplements are and what they are not.
What they are:
Biologically active substances. Many products are marketed as dietary supplements including vitamins, minerals, herbs or botanicals, amino acids, fatty acids, extracts, teas, and even some sweeteners. Just like medications, they are active in the body and can have varying affects on your health, so always consult with your health care provider before starting a new supplement. Asking about dietary supplements is especially important if you have a medical condition or you take medications. Supplements can have side effects and interact with medications as well as other supplements. Always discuss use of supplements prior to having surgery or if you are planning to become pregnant.
Studies have shown variable results from supplements depending on levels of dosing, so it is important to make sure the dose you take is based on sound science. Taking too much can cause side effects and can even be dangerous. Taking too little may be ineffective. Your registered dietitian or other healthcare provider can help you determine the best dose for you.
What they are not:
A substitute for a healthy diet. The bulk of the scientific evidence shows that the body digests, absorbs and uses nutrients more effectively if they are consumed in whole foods instead of a pill. For example, a fresh apple contains many important vitamins, minerals, antioxidants and phytochemicals all in one package. If you were to compare the list of nutrients in the apple to the Supplement Facts panel on a multivitamin, you would notice a big difference! There is a little bit of many nutrients in the apple, and all of them work together to nourish your body. While supplements can help bridge a nutritional gap, they are not meant to take the place of food as the primary source of nutrients.
A Magic Bullet. By law, dietary supplement packages must display the disclaimer “not intended to treat, diagnose, mitigate, prevent, or cure any disease.” Neither the National Cancer Institute nor the National Institutes of Health recommend using multivitamins including the antioxidants vitamin C, vitamin E, or beta carotene to prevent chronic disease.3,4 Research consistently shows that the best way to prevent such conditions is to develop healthy lifestyle habits: eating a healthy, balanced diet, being physically active, maintaining a healthy weight, avoiding tobacco, limiting alcohol, and managing stress.
A regulated product. Dietary supplements are not approved by the government in the same way as prescription and over-the-counter medications. By law, manufacturers must follow “Good Manufacturing Practices” that guarantee the identity, purity, strength, and composition of their supplements. However, they do not have to prove that their product is effective. Since 1994, all new supplement ingredients have been reviewed by the FDA for safety before the ingredients go to market. The FDA can recall supplements if there are safety concerns or the information on the supplement label is untruthful or deceptive.
A few independent organizations offer “seals of approval” that may be displayed on a supplemental product’s packaging. Manufacturers may voluntarily pay one of these organizations to test their product. A “seal of approval” indicates that the supplement was properly manufactured, accurately labeled, and free of contaminants. However, it does not guarantee that the product is safe or effective.
The following is a list of organizations offering these programs:
What’s the bottom line?
- Dietary supplements are intended to enhance, not replace, a balanced diet that includes a variety of health-promoting foods.
- Dietary supplements are active in the body. Though they are usually safe, they can be dangerous especially if taken inappropriately or in combination with certain medications or other supplements. Your doctor or a registered dietitian can help you determine if a supplement is right for you.
- Dietary supplements are not a replacement for medical advice. Always work with your health care providers to understand health conditions you may have and develop the best plan for managing your health.
More information on dietary supplements can be found at:
1For a 2000-calorie meal plan
2Centers for Disease Control and Prevention. State Indicator Report on Fruits and Vegetables, 2009. http://www.fruitsandveggiesmatter.gov/health_professionals/statereport.html
3National Institutes of Health State-of-the-Science conference statement: multivitamin/mineral supplements and chronic disease prevention. Ann Intern Med. 2006;145:000-000.
4Lin et al. Vitamins C and E and Beta Carotene Supplementation and Cancer Risk: A Randomized Controlled Trial. J National Cancer Institute 2009 101(1):14-23
