Navigating the Supplement Maze: Unveiling the Truth and Myths

The Truth About Supplements

With a new year and the quest of getting things “on track” this year, one of the more common things I see is people starting up a whole supplement routine. Some people indiscriminately fill their cart with supplements that may look or sound good; others may do an online quiz with personalized recommendations (as if all women at the age of 48 have the exact needs); while others may talk to someone specializing in supplements.

By that, I mean it specializes in selling you supplements instead of asking enough questions to ensure that it is safe for you to take those.

Okay – first, I must clarify that I am not anti-supplement but pro-education. I address this in my nutrition classes because some confuse my passion for educating others on this topic with my not wanting anyone to take supplements.

This belief is not valid. There are times when they are appropriate, but many times when they are unnecessary, and the only people benefitting are those selling the supplements.

How much are you spending on dietary supplements each year?

In 2022, the global supplement market was valued at $165.71 billion, and the U.S. dietary supplement market was valued at $50.91 billion.

How much of that are you contributing? Estimates suggest people are spending that much – with more than half the U.S. population admitting they spend more than $40 a month and more than 10% admitting they spend more than $100 a month. For what exactly?

Overview of Dietary Supplements

The U.S. Food and Drug Administration (FDA) defines a dietary supplement as a product taken by mouth that contains a “dietary ingredient” intended to supplement the diet. The nutritional ingredients in these products may include vitamins, minerals, herbs, amino acids, or other substances such as enzymes and metabolites.

So, supplements do not (or should not) replace food and good food choices – they supplement our diet. Some people skip over that. See that “intended use” point below.

Key points in the FDA’s definition of a dietary supplement include:

Intended Use: Dietary supplements are intended to supplement the diet, providing nutrients that may need to be added or consumed in sufficient quantities through food alone.
Dietary Ingredients: The term “dietary ingredient” refers to the various substances present in a dietary supplement and includes vitamins, minerals, herbs, amino acids, and other substances.
Form: Dietary supplements can come in various forms, including tablets, capsules, powders, soft gels, gel caps, liquids, or other forms. With the definition of it taken by mouth – what is up with those patches?
Labeling: The FDA regulates the labeling of dietary supplements to ensure that consumers receive accurate and truthful information. Labeling includes information on the supplement facts panel, ingredients list, and health claims.

This last part slips through the cracks because, despite what some people believe, the FDA does not test any of the products before they go to market. Some companies are fast and loose with some of that information. For example, they may have ingredients in the product that is not on the label. This omission is not legal, but it happens a lot.

While the FDA regulates dietary supplements, it is essential to note that they are not subject to the same rigorous pre-market testing and approval process as pharmaceutical drugs.

Manufacturers are responsible for ensuring their products’ safety and labeling compliance, and the FDA monitors the market for safety concerns and takes action when necessary after it comes to market. Blame the FDA all you want for this, but Congress in the early 1990s pulled that piece of legislation under the Dietary Supplement Health and Education Act of 1994 (DSHEA).

Is your supplement FDA-approved? No, it isn’t. None are.

Often, when people learn this, they are shocked. Others have told me I am wrong, and others have even gone so far as to claim that the supplement company they sell directly to consumers is FDA-approved.

To be clear, the FDA does not approve any supplements. They may inspect facilities but don’t approve any supplements – period.

Consumers are encouraged to make informed choices and consult with healthcare professionals before using dietary supplements, especially if they have underlying health conditions or are taking other medications. Many people assume that supplements are safe, but some can interfere with medications, others can contribute to faulty lab results, others can cause an allergic reaction, and others can complicate a pre-existing medication diagnosis.

Several times, I’ve stopped someone from buying a bunch of supplements because of contraindications with their existing health conditions. The supplement salesperson may not know you well enough. In the past, individuals and families of individuals sued people for encouraging supplements to people with pre-existing medication conditions, which resulted in their death or severe injury.

Changing Times: To Recommend or Not To Recommend

I admit that early in my career – in the early 2000s I often recommended supplements. From multivitamins to vitamin C, vitamin E to calcium, but not anymore. Why? Because back then, these supplements had potential benefits. The idea of all these benefits was promising.

But what happened? Research. And more research, and more. It turns out that it probably isn’t that isolated nutrient – but the synergistic effect of other nutrients and potential components that we have yet to identify are also in our food.

The supplement doesn’t show the same benefit as the whole food.

Taking a multivitamin or any dietary supplement can benefit specific individuals, but it’s essential to consider individual health needs and nutritional habits.

I don’t make broad and sweeping recommendations, and hopefully, you aren’t taking something without a legitimate reason. And having the salesperson telling you that you need this one or the gym guy or gal suggesting that you will have significant gains or losses (depending on your goals) with that supplement isn’t a good practice.

Some people may benefit from supplements for various reasons. One reason is to address or correct a diagnosed deficiency; one is diagnosed with a blood test, not a hair test. Not all nutrient deficiencies are tested via blood tests. A hair test is not a legitimate way to assess nutrient intake for deficiencies. For example, low vitamin D status or low iron status is detected with a blood test. However, a blood test does not detect vitamin C or biotin deficiency. Sodium and potassium levels, tested with a blood draw, change daily, so a test will only tell you those levels that day, not your overall status.

Some people may benefit from a multivitamin, but this is not an across-the-board recommendation for everyone – even if people say to “take it for insurance,” we don’t see benefits with that.

The following people may benefit from a multivitamin, but remember that the following list is NOT a recommendation to supplement but are things I consider when addressing this topic.

Here are some groups of people who may benefit from taking a multivitamin:

Nutrient Gaps: Individuals with nutrient gaps in their diet may not get enough essential vitamins and minerals from food alone. For example, someone with severe food allergies or someone with disordered eating is at risk of nutrient gaps.
Dietary Restrictions: Those with dietary restrictions, such as vegetarians or vegans, may be at risk of certain nutrient deficiencies.
Certain Health Conditions: People with specific health conditions that affect nutrient absorption or increase nutrient requirements may benefit—individuals with malabsorption issues or certain chronic diseases.
Pregnant or Breastfeeding Individuals: Pregnant or breastfeeding individuals have increased nutritional needs and may benefit from a prenatal or postnatal multivitamin - and pregnant teens have even more increased needs.
Elderly Individuals: Older adults may have difficulty obtaining sufficient food nutrients due to reduced appetite, absorption issues, or medication interactions.
Limited Sun Exposure: Individuals with limited sun exposure may need a vitamin D supplement, as this vitamin is primarily synthesized through exposure to sunlight.
Athletes or Physically Active Individuals: Those engaged in intense physical activity may have increased nutrient requirements, and a multivitamin can help fill potential gaps.

It’s important to note that while supplements can be beneficial in certain situations, they should not replace a balanced and varied diet. If you want to find the balance of food vs. supplements, consider consulting a registered dietitian (including myself), who can help determine individual nutritional needs and whether supplementation is appropriate.

Additionally, personalized advice considers factors like age, gender, health status, and lifestyle – more than that person selling you those supplements.

Note: I do not personally sell supplements, and if I recommend a supplement, I will not recommend any specific brands to purchase.

Watch for the next blog, where I address common and popular supplements, why people choose them, and whether they are worth your investment. Some are, and some are not worth it.

Schedule a call with me, and we can find out how we can make sure your overall diet has the nutrients you need without a bunch of supplements.