Supplements are now taken by 80 percent of Americans. This shows that people who haven't taken supplements for health or lifestyle reasons may consider doing so.
Consider a few things before adding a new supplement to your regimen, even if some may benefit. Here are some crucial things to consider before taking a new supplement.
Supplements Cannot Replace A Well-Rounded Eating Pattern
Anyone who's visited a pharmacy or vitamin shop has seen the vast selection of over-the-counter supplements. How to start? Multivitamins, protein powders, minerals, and herbal supplements are available.
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No supplement can substitute for a healthy diet. "Supplements enhance a balanced diet," "Diana Mesa, RD, LDN, CDCES, founder and owner of En La Mesa Nutrition, states. "You should still try to eat a range of nutrient-dense meals.
Because food provides minerals that supplements cannot. Our meals include synergistic vitamins and minerals. Mesa adds, "We may not get the same advantages from supplementing instead of consuming nutrient-dense meals."
Food provides energy. Next time diet culture attempts to persuade you that reducing your food intake for weight reduction is "good" or remotely safe, remember that your body requires food (calories) to avoid malnutrition, accomplish daily tasks, and live, breathe, and be healthy. Food provides life-giving energy, but most herbal, vitamin, and mineral supplements don't.
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"Supplements enhance a balanced diet," "Diana Mesa RD, LDN, CDCES, founder and owner of En La Mesa Nutrition, explains. "You should still try to eat a range of nutrient-dense meals.
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The FDA Isn't Required To Test Supplements For Safety Before They're Sold
According to the 1994 Dietary Supplement Health and Education Act (DSHEA), the FDA "does NOT have the power to approve dietary supplements for safety and efficacy, or to authorize their labeling, before the supplements are offered to the public."
A 2015 New England Journal of Medicine research found that supplements may hurt unwary users.
However, a third-party-tested supplement guarantees label accuracy. Mesa states NSF International, US Pharmacopeia, and ConsumerLab seal products to ensure safety. Check the supplement's label or these third-party testers' websites to see whether it's been tested.
There Isn't Strong Research Backing The Benefits Of Most Supplements On The Market
Third-party testing ensures supplement labels are correct, but their usefulness depends on the supplement you're looking for.
Vitamins and minerals are among the most researched supplements. However, some supplements may have poor research. This is typical of herbal supplements. (Certain herbal supplements are well-studied, but others with less conclusive studies garner most of the focus.)
Before beginning a new supplement, consult a trusted medical professional to confirm its safety and efficacy. Signs that a supplement is untested include:
- There is only animal or in vitro research.
- Small sample sizes characterize the investigations.
- Studies are few.
National Institutes of Health fact sheets on dietary supplements provide further information (NIH). These summaries contain high-quality information on various supplements and are a wonderful location to learn what the research says regarding safety, effectiveness, and dose. "Also, avoid taking more than the prescribed dose on the label unless otherwise directed by a medical practitioner working on your care," Mesa says.
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Drug-Nutrient Interactions Are A Thing, And You Should Prepare Accordingly
Certain supplements can interact with medications and vice versa. This can result in altered absorption or metabolism of a medication—causing it to work faster, slower, or not at all. Conversely, certain medications can deplete certain nutrient stores and lead to deficiencies. "For example, St. John's Wort, a popular supplement taken for depression, may make birth control meds less effective and reduce the effectiveness of other drugs like immunosuppressants. And vitamin E can interact with blood thinners, increasing the risk of bleeding," says Mesa.
That being said, before starting a new supplement, speak with your healthcare team to ensure there are no potential drug-nutrient interactions.
Supplements Aren't Always A Good Idea For Folks With Health Conditions
Before supplementing, certain health issues should be considered. These people should be extremely cautious while using supplements:
- Patients with liver disease
- Infected people
- Diseased kidneys
- Radiation or chemotherapy patients
Certain supplements may interfere with therapy. Supplements may have negative effects if you have one of these disorders. Again, we don't encourage avoiding supplements but recommend consulting with your healthcare provider before beginning a new one.
