Dietary Supplements: Are they worth the hype?
Many of us are bombarded with TV, radio, and social media ads that say they can improve many aspects of our health. But is this true?
The Cons: Many supplements are not strictly regulated by the FDA. This means there is no control over ingredients or amounts of ingredients in certain supplements. Some may be contaminated with heavy metals, or ingredients may not match what is on the label.
Some supplements have megadoses, or extremely high amounts of a particular vitamin, mineral, or substance. For example, some popular hair growth supplements contain 10,000% of your daily biotin intake, as well as over 300% of other ingredients that may help regrow your hair. Many of these ingredients are water soluble… which means, all that “extra” or “stronger” supplement you are paying for you are probably just excreting in your urine. Other times, the amounts of the supplements are so high, our bodies may have difficulty processing them, leading to digestive problems, or liver/kidney problems. This is particularly true for fat soluble vitamins such as A, D, E, and K.
People assume that supplements are more “natural” and that natural is better. However, we must be cautious and research the manufacturer and look at labels just like everything else. Also, be wary of people online that “know the secret” or claim to have the knowledge to fix your health problems… the odds are, they are trying to get you to buy something, and they will make a profit on it. People also focus on this quick “fix” instead of focusing on a healthy diet.
It is also important to note that many supplements have dangerous interactions with medications. St. Johns wart, Vitamin K, and CoQ10, are just a few of the known supplements that have multiple drug interactions. If you are on any medication for your heart, such as blood thinners, Statins, Beta Blockers, ACE inhibitors, Diuretics, or Digoxin, be sure to consult your healthcare provider before the use of any vitamins or supplements. Many supplements have the potential to cause adverse side effects, just like medications. However, since they don’t require a prescription, many do not consult their provider when deciding to take these supplements.
The Pros: Some of us genuinely need to take supplements because our bodies do not make or synthesize enough of a certain vitamin or mineral. Living in the north, some of us may need to be on Vitamin D. Pregnant women need special vitamins and minerals in order to maintain a healthy pregnancy and for the health of their newborn baby. As with anything, you should have your labs drawn to see if you are within the normal limits, or if you need to have extra supplementation added to your diet. A first line of defense may be diet modification. Eat a well-balanced diet and eat intentionally to avoid deficits. If there are any concerns or deficits, you and your provider can decide together if going on a supplement is the right thing for you. They can also consult you on what strength or dosage is right for you based on your age, lifestyle, and other factors. Many who are on specific diets may be lacking in some nutrients, and a vitamin or supplement can help fill the gaps these diets cause.
The bottom line: Vitamins and supplements may be helpful in instances when people have certain health conditions or deficiencies. They should be monitored by a provider just like every medication and routine lab work should be done to ensure optimal dosage. This is especially true if you have underlying health conditions or take other medications.
