Navigating Dietary Supplements: Risks, Regulations, and Safe Practices
More than 100,000 dietary supplements are available in the US market, encompassing various forms like capsules, powders, tablets, and gummies, which are marketed to improve or maintain health. These products can contain vitamins, minerals, botanicals, and amino acids.
While supplement consumption is increasing, experts highlight a common misunderstanding that these products are entirely safe. Dr. Pieter Cohen, an internist at Harvard Medical School, states that excessive amounts of nutrients can cause health problems, necessitating careful attention to dosage and product quality.
Choosing Supplements and Dosage
Ideally, necessary nutrients should come from food, as noted by Dr. Denise Millstine of Mayo Clinic Arizona. However, factors like limited access to nutritious foods or certain medications can make supplements necessary. Joan Blake, a registered dietitian, emphasizes the varied needs for supplements, with some requiring them and others needing caution to avoid overconsumption.
Shopping for supplements can be complex due to the vast number of products and label variations. For some nutrients, a Recommended Dietary Allowance (RDA) exists, alongside a Tolerable Upper Intake Level (UL), which is the maximum safe daily limit. Exceeding the UL can lead to health problems.
In the US, there is no pre-market vetting of supplements to ensure label accuracy, and research often indicates discrepancies. The US Food and Drug Administration (FDA) does not approve supplements or their labeling before sale. Consumers can verify product quality by looking for certifications from non-profits like the National Sanitation Foundation (NSF) or United States Pharmacopeia (USP).
Consult Healthcare Professionals
It is critical to consult a healthcare provider before starting any new supplement to understand potential interactions with medications or other supplements, which could lead to adverse effects or reduced medication efficacy. Dr. Fernando Carnavali of Mount Sinai notes that supplements can also affect blood test results.
Experts advise using supplements with caution, similar to over-the-counter medications. Recommended resources for dosing information include the National Center for Complementary and Integrative Health and the US Department of Agriculture. Advice from product sellers should be approached with skepticism due to potential bias. Carnavali suggests that patients may be less likely to discuss supplement use with doctors due to a perception of them being