By Monzerrath Ramos Gonzalez, UC Davis Healthy Aggies intern
Dietary supplements can be found in various stores across the country, but should we all be taking them? The answer: it depends. Factors such as age, diet and health status can impact whether or not someone may need to consume vitamin supplements. Below is some general information about supplements that may be helpful, but it should be noted that you should always consult with a qualified healthcare professional if you are considering taking supplements.
Can supplements provide any benefits?
Supplements can be beneficial, especially for those who are considered at risk groups. For instance, the 2020-2025 Dietary Guidelines for Americans mentions that it is common for healthcare providers to recommend vitamin D supplements for infants and prenatal vitamins for pregnant women because it is difficult for them to meet their requirements through diet alone. Additionally, individuals with certain health conditions can also benefit from supplements. For instance, individuals with osteoporosis are at times recommended vitamin D and calcium supplements to help with their bone health. Furthermore, people with nutrient deficiencies (whether it be due to low intake or problems with absorption) are often also recommended to take certain supplements to help improve or maintain their health. However, it is important to understand that while the Dietary Guidelines for Americans acknowledges that supplements can be helpful in cases like these where nutrient needs are not being met through the diet alone, it recommends that in general the population should attempt to meet their nutrient needs through food and beverages.
Are there any risks?
Supplements are unfortunately not well regulated by the FDA. This means that there is not a lot of control in regards to what it is or is not in supplements that are sold in stores. This also results in supplements differing widely among companies with some providing more of a nutrient than others. This is something to keep in mind when buying supplements as some nutrients can be potentially harmful at extremely high levels. Some vitamins and minerals have a tolerable upper intake level which is the highest amount you can consume that will likely not bring any risks. It is rare for this limit to be exceeded through food alone, but can be exceeded at times through supplements.
What should I do?
If you are concerned about your intake of a certain nutrient or are considering taking a supplement, make sure to talk to a healthcare provider first! They can help guide your decision and possibly recommend specific supplements based on your needs.
Sources
https://www.health.harvard.edu/staying-healthy/do-you-need-a-daily-supplement
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