Pills, potions, powders. Do you need to be taking dietary supplements?

What is a dietary supplement?

A product with a “dietary ingredient” intended to add nutritional value. 

Types of Dietary Supplements:

• vitamin
• mineral
• herb or botanical
• amino acid
• a concentrate, metabolite, constituent, or extract

Dietary supplements are used to support your existing balanced diet. Supplements are used to boost your intake of specific nutrients which is especially useful for when under conditions of stress, illness or in the case of a vitamin or mineral deficiency.

Need to Know About Dietary Supplements…

Consumers spent $32 billion dollars in 2019 on dietary supplements. Before you purchase you need to know, not all dietary supplements are equal. Dietary supplements are not put through the same rigorous testing as prescription drugs. 

The Dietary Health and Education Act of 1994, loosened oversight of dietary supplements making simplifying the process for manufacturers to market claims, produce and sell supplements without prior testing for safety and efficacy. This is why using the high quality, third party tested supplements is important to ensure purity, potency, performance and consistency of the supplements.

Below are Dietary Supplement oversight facts which may surprise you… 

• Federal law does not require dietary supplements to be proven safe to FDA’s satisfaction before they are marketed.
• Claims made in the labeling of dietary supplements, does not require the manufacturer or seller to prove to FDA, the claim is accurate or truthful before it appears on the product.
• FDA’s role with a dietary supplement begins after the product enters the marketplace. This means it is up to the manufacture to test their products for safety and efficacy. 
• Products are only removed from the market when they receive a certain number of consumer complaints

Be weary of taking health advice from the internet. Consider the credentials of the person providing the information and if they are getting paid to promote a specific supplement.

If a supplement company touts amazing benefits it doesn’t mean the claim is true or accurate. In order for health claims to be true a large body of research must support the claim. Advancements in research help practitioners better guide consumers to provide recommendations on supplements for supporting optimal nutrition status.

What if you have a nutrient deficiency?

If you think you are deficient or low in vitamins, minerals or have specific health concern, start by reaching out to your dietitian or doctor. Blood testing can determine current levels of specific essential biomarkers like B vitamins, iron, protein and magnesium. Before self-prescribing it is important to consult with your primary physician and dietitian.

Supporting Your Nutrition with Supplements

To determine if a supplement is necessary, health care professionals, will first assess your current food intake, blood test values, activity level, medical history, medications and lifestyle factors in order to prevent drug nutrient interactions.

Filling Nutrient Gaps

The decreased nutrient density of soil composition, along with post harvest transport of produce to the food markets has resulted in less nutrient dense produce (3). 

Supplements can be used to “fill the gaps” to your nutrient needs especially for:

-food allergies or intolerances

-nutrient deficiency, common in athletes, vegans, vegetarians

-digestive malabsorption

-gut healing 

-skin conditions

-breast feeding or pregnancy 

Supplements & Food Synergy 

The digestive system functions by means of synergy— nutrients rely on other nutrients in order to perform metabolic processes such as digestion, absorption and elimination. The timing, and pairing of supplements will make a difference in how the nutrients are digested, absorbed and eliminated. 

Keep in mind supplements are processed ingredients that assist in supporting nutrition but it is whole food consumption from vegetables, fruit, legumes, beans, whole grains, nuts and seeds, not dietary supplement intake, has shown to decrease risk for chronic disease.

Personalize Your Supplements 

Nutrition is unique to you, recommendations for nutrition supplements should be individualized, with consideration for lifestyle, health goals, and medical status. Unsure if you are in need to supplement? Always discuss starting a new supplement with your physician and dietitian first. If you need support with assessing your diet and need for supplementing, you can become a Nutrition Coaching client, Complete Client Form here. 

—Reliable Resources for Supplement Info.—

• Examine.com
• ConsumerLabs.com
• Labdoor.com
• NIH-Office of Dietary Supplements
• United States Pharmacopeia

Sources

1. U.S. Food and Drug Administration, Dietary Supplements. 2018. https://www.fda.gov/food/dietary-supplements

2. Dietary supplements an Historical Examination of its regulation.http://nrs.harvard.edu/urn-3:HUL.InstRepos:8852130

3. Soil erosion and conservation in the United States. USDA.1995.https://naldc.nal.usda.gov/download/CAT10712833/PDF

4. Understanding the fate and transport etc. EPA 2006. https://www.epa.gov/sites/production/files/2015-07/documents/2006_8_24_msbasin_symposia_ia_session1.pdf