Nutritional Myths Unveiled: Should I Be Taking Supplements?

Dietary supplements have increased in recognition in recent years. Popular supplements range from different vitamins and minerals to other active ingredients marketed for their ability to support immune, bone, and heart health and potentially improve digestion. But you may be asking yourself, should I be taking supplements? This article considers who might benefit from supplementation so you may stop wasting money on your quest for better health.

What are dietary supplements?

According to the Food and Drug Administration (FDA), dietary supplements are intended for ingestion, among other requirements, and contain dietary ingredients intended to supplement the diet, such as:

• Vitamins
• Minerals
• Herbs and other botanicals
• Amino acids
• Enzymes
• Live microbials
• Concentrates
• Metabolites
• Extracts
• Combinations of compounds

They come in various forms, including liquids, pills, tablets, powders, and even gummies, and could be used to fill nutritional gaps in your diet. For example, people following a vegan diet may often take vitamin B12, iron, or omega-3 fatty acids when they are not able to get enough essential nutrients from their diet.

However, they are not intended to replace a healthy, well-balanced diet, as we can usually get all essential nutrients — such as fiber, antioxidants, and a variety of vitamins and minerals — from whole foods, whole grains, healthy fats, fruits, and vegetables.

Although most supplements are considered safe, dietary supplements are not regulated by the FDA in the same way as other prescription medications, meaning their safety, efficacy, and quality are not guaranteed before they reach the market.

That being said, the manufacturer must still adhere to federal laws, and the FDA still monitors post-market dietary supplements. In any case, it is essential to choose supplements from a reputable brand with a clear representation of ingredients and safety and quality testing protocols, and always follow the manufacturer’s guidelines on the recommended dose as discussed with your healthcare provider.

Should I be taking supplements?

Not everyone needs dietary supplements, but they may be beneficial for individuals with certain micronutrient deficiencies or with medical conditions.

Pregnant or breastfeeding individuals, older adults, and people with restrictive diets or malnutrition may be at greater risk of micronutrient deficiencies and may benefit from supplementation individualized to their unique circumstances.

Certain diseases, for example, Crohn’s, may lead to malabsorption of essential nutrients, making the use of supplements potentially beneficial to prevent micronutrient deficiencies and support overall health.

Other conditions and diseases that have been linked to micronutrient deficiencies in certain vitamins and minerals include celiac disease, anemia, osteoporosis, liver disease, and cystic fibrosis, as well as following bariatric surgery.

How do I know if I need supplements?

To answer the question of whether you should be taking supplements or not, it is best to consult with your healthcare provider. A physician will consider your medical history, looking for signs that your diet is not meeting your nutritional needs, leading to potential deficiencies in vitamins or minerals that may be identified through blood tests and personal consultation.

Blood tests may help you to make an informed decision about your vitamin status and avoid unnecessary overspending or consumption of specific supplements. Your healthcare provider may also look for specific symptoms indicating a deficiency, such as fatigue, brittle nails, hair loss, or regular exposure to illness. By taking into account your personal medical history, dietary habits, lifestyle factors, and the results from laboratory tests, your healthcare provider can make informed recommendations about whether or not a supplement is necessary for you and which vitamins or minerals you may benefit from.

Supplements you (might) need

Here are some key supplements to consider for optimal health, including prenatal support and essential vitamins and minerals like vitamin D, iron, and magnesium, which may be prescribed by a healthcare professional depending on your unique circumstances:

Prenatal vitamins

According to the National Institutes of Child Health and Human Development, individuals who are pregnant or trying to get pregnant should take a daily prenatal that increases their daily intake of folic acid to at least 400 micrograms to reduce the risk of neural tube defects.

Vitamin D

Sufficient vitamin D intake may reduce the risk of potential pregnancy complications like gestational diabetes, increasing birth weight, and reducing the risk of maternal pre-eclampsia, miscarriage, and vitamin D deficiency. However, this should be monitored and evaluated closely by a health professional.

According to the Centers for Disease Control and Prevention, breast milk alone does not provide infants with enough vitamin D, meaning most breastfed infants may need an additional source of vitamin D through a supplement shortly after birth. Vitamin D may also be recommended for specific ethnicities who have a higher risk of vitamin D deficiency, leading to various potential health issues.

In terms of both the pregnancy and post-partum infant and parent healthcare, it is essential to consult with a healthcare provider whether the particular supplement is necessary in each individual case prior to stating the use of the supplements.

Magnesium

Magnesium is crucial for muscle function, nerve function, blood sugar control, and natural energy production and may be especially beneficial for certain groups. Older adults may have difficulty absorbing magnesium as they age, people with diabetes may experience magnesium depletion, and people who suffer from alcohol dependence often have poor magnesium intake and absorption, putting these populations at higher risk of magnesium deficiency.

Iron

Iron is essential for producing hemoglobin, a protein in red blood cells that carries oxygen throughout the body. It is an important micronutrient for pregnant individuals, individuals who may have heavy menstrual bleeding, vegans or vegetarians, and people with anemia or certain other chronic diseases such as inflammatory bowel disease, as these groups may be at higher risk of iron deficiency through impaired iron absorption or increased iron loss.

Omega-3 fatty acids

Omega-3 fatty acids are important for brain function, heart health, and potentially reducing inflammation and may be particularly important for people with cardiovascular disease or people with inflammatory conditions such as rheumatoid arthritis or inflammatory bowel disease.

Regardless of the link to specific conditions or diseases you may have, you should never 'self supplement' — always consult your healthcare provider before starting any new supplement regimen.

Supplements you don’t need

While these supplements may not be essential for those who follow a healthy and balanced diet, some individuals may still consider taking them. For example, many people fall short of their recommended dietary fiber intake or may have intolerances or allergies that prevent them from consuming natural sources of probiotics. While most people may not necessarily need them, some commonly taken supplements include:

Vitamin C

Unless you are experiencing a deficiency or have specific additional requirements as advised by your healthcare provider, most people get more than enough vitamin C from their diet, especially from citrus fruits, bell peppers, broccoli, some fermented foods, and strawberries.

Multivitamins

Individuals with a well-balanced, nutrient-dense diet are unlikely to require additional multivitamins. While the use of multivitamins may have some benefit for supporting inadequate nutrition, scientific evidence is mixed, with some suggesting that the benefits of multivitamins for most healthy individuals resulted in no apparent self-reported health status differences.

Antioxidant supplements

Although antioxidants have numerous well-researched potential health benefits for long-term health and well-being, excessive intake may have harmful consequences. For example, high doses of vitamin E supplements may potentially increase the risk of prostate cancer in some people. It is advised to be cautious — better to obtain your antioxidants from whole foods.

Probiotics

Probiotics are increasing in popularity as the evidence for their use in supporting gut health becomes clear. However, they are not necessary for everyone, especially if you have a healthy gut microbiome. Probiotics may also be obtained through natural sources such as food products rich in fermented foods like yogurt, kefir, and sauerkraut.

Greens powder

Marketed as a convenient way to meet your vegetable intake if you are falling short through diet alone, many supplements in this range often lack the fiber and full range of nutrients found in whole fruits and vegetables. A balanced diet of whole foods and fresh produce is enough to meet your nutritional needs.

How to choose the right supplements

Here are a few things to keep in mind when looking for the right supplement for you.

• Always look for a dietary supplement from a reputable brand that has been third-party tested for label accuracy and produced in facilities adhering to good manufacturing practices.
• Choose vitamin and mineral supplements made from natural ingredients and free from additives and fillers.
• Consider consulting with a healthcare provider or registered dietitian and taking into consideration blood tests to determine the best supplements for your individual needs.