Dietary Supplements: Yay or Nay?
Question: Do you need a dietary supplement?
Answer: It depends.
First, let’s review what supplements are. According to the FDA, “dietary supplements are intended to add or supplement the diet and are different from conventional food” (FDA 2022). Supplements come in many forms: tablets, capsules, soft gels, gel caps, powders, bars, gummies, and liquids. Commonly ingested supplements include vitamins, minerals, botanicals, herbs, amino acids, and probiotics. Supplement usage has been increasing steadily in adults and children alike over the past several decades.
While prescription medications are required to receive FDA approval for safety and efficacy through a process that can take many years, dietary supplements aren’t required to undergo this scrutinous approval. The Dietary Supplement Health and Education Act (DSHEA) of 1994 established definitions and regulatory laws over dietary supplements. However, the dietary supplement market has grown tremendously since DSHEA was enacted in 1994. Now, e-commerce sales of supplements are common, and regulation has become much tougher.
Amazon rakes in nearly 80% of e-commerce sales and a 2021 study found there were problems with 60% of the Amazon products sold. The problems included inaccurate labels, ingredients listed on labels but not detected in analysis, and substances in the product that were not listed on labels.
If you’re going to purchase supplements, I’d suggest the following to ensure you’re getting a quality product:
Use only products with third-party certifications, such as USP, NSF or ConsumerLab. Many Kirkland and Nature Made products carry the USP seal. “NSF Certified for Sport” meets additional standards to confirm that they are free of contaminants, masking agents, and over 270 banned substances.
Purchase directly from the brand or a verified health professional’s dispensary. I don’t recommend purchasing supplements from Amazon, because of the issues noted above and the company has come under fire for its lack of due diligence with regard to counterfeit products being sold on its site. For my own clients, if there’s a supplement that I’d recommend after conducting a complete nutritional assessment, I’ll refer them to my Fullscript dispensary where I can pick out a product and dosage that specifically addresses the area of concern, such as a Vitamin D supplement to help correct a low Vitamin D level. There are many factors that go into choosing which product, the dosage, and when to take it that should always be reviewed with a clinician.
Now that we’ve reviewed what supplements are and how to ensure you purchase safe products if you decide to use them, let’s discuss circumstances in which you may need a supplement.
You’re missing a food group that offers key nutrients.
This may be the case if you have an allergy. For example, if you don’t consume dairy, you may be lacking in calcium, magnesium, and vitamin D unless you’re getting those nutrients elsewhere (such as from a fortified non-dairy product).
Vegan or Vegetarian diets may need supplemental nutrients as well. Nutrients of concern include calcium, vitamin D, iron, vitamin B12, and zinc.
You have a known deficiency. For example, iron deficiency nearly always requires a supplement to correct the deficiency because it would be extremely challenging to meet high iron needs from food alone.
You’re not eating a variety of foods. If you find yourself eating a narrow range of foods, it’s possible that you may be missing some key nutrients in your diet.
You’re not eating enough to meet your needs. If you’re intentionally or unintentionally underrating, you’re likely lacking in nutritional adequacy. While a supplement cannot make up for the damaging effects of a calorie deficiency, it may at least help to provide your body with some key micronutrients.
Overall, there are many factors to consider in whether a supplement is necessary for an individual. I’d recommend a personal nutrition assessment with a registered dietitian if you’re unsure of your own unique needs. Reach out with questions!
What questions do you have about dietary supplements? Schedule a complimentary call using the button below to see how working with a registered dietitian may benefit you.
Not quite ready to talk? Be sure to click here and get our monthly nutrition tips and strategies to manage your diabetes and your overall health and well-being.