Who doesn’t want better sleep, sharper focus, stronger immunity or even a longer life? With ads constantly bombarding us on TV and the Internet, it’s easy to believe that nutritional supplements are the key to achieving those results. And consumers certainly seem to think so, spending more than $50 billion a year on vitamins, minerals and other dietary supplements.
But is that money well spent? Are these products actually effective – or even safe?
There is no simple or single answer to these questions because there are so many different supplements and people’s diets and health conditions are so diverse.
Many experts say most healthy adults who eat a balanced diet probably don’t need supplements, but for people with specific conditions they can be very helpful when used appropriately.
According to the U.S. Department of Health and Human Services, essential nutrients can usually be obtained through a varied diet rich in fruits, vegetables, whole grains, lean proteins and healthy fats.
But of course, only a percentage of Americans eat that excellent diet.
“There’s a common misconception that more is better when it comes to vitamins,” said Vero Beach nutritionist Samantha Lynch. “But if you’re already getting what you need from food, taking extra may do nothing – or in some cases, even cause harm.”
That said, some individuals do benefit from supplementation. People with certain medical conditions or dietary restrictions – such as vegans or those with food allergies – may lack key nutrients. Deficiencies in vitamin D and vitamin B12, for example, are common among adults.
“Most vitamin deficiencies can be detected through a simple blood test,” Lynch explained. “But even then, results need to be interpreted carefully.”
Take vitamin D, for instance. It doesn’t appear on standard blood panels, so your doctor has to specifically request it. And while a level of 30 nanograms per milliliter is considered “normal,” it’s actually the low end of the acceptable range.
“If someone has a level of 30, they won’t get flagged – but that doesn’t mean they’re getting enough,” Lynch said. “We try to optimize vitamin D because it plays an important role in bone strength and immune function.”
While supplements can help fill nutritional gaps and be very helpful in treating certain conditions – saw palmetto products for prostrate problems, for instance – megadoses or combinations of multiple products can cause serious side effects.
Many people assume that anything sold over the counter must be safe – but that’s not always the case. Too much Vitamin A can cause liver damage. High doses of Vitamin E may increase the risk of stroke. Iron supplements can be toxic, especially to children. And herbal products like kava and ephedra have been linked to liver damage, heart problems and even death when used excessively.
Another concern: supplements can interact with prescription medications. For example, St. John’s Wort, commonly used for depression, can interfere with birth control pills, antidepressants and heart medications.
“Consumers need to understand that the supplement industry is not regulated by the FDA,” Lynch said. “There’s no guarantee that what’s on the label is actually in the bottle. So a product labeled ‘immune support’ or ‘brain booster’ might not have strong science to back it up.”
Under the Dietary Supplement Health and Education Act of 1994 (DSHEA), manufacturers are responsible for ensuring their products are safe and properly labeled. However, they aren’t required to prove their claims to the FDA before selling them.
Studies have found that some supplements contain contaminants, unlisted ingredients, or dosages that vary significantly from what’s advertised.
To evaluate whether a supplement is credible, Lynch turns to independent resources.
“There’s a company called ConsumerLab – they offer unbiased reviews of supplements,” she said.
“There’s a small subscription fee, but you can search any supplement and get research summaries, dosage recommendations, and safety information. The National Institutes of Health Office of Dietary Supplements also has a great free resource.”
Organizations like USP (U.S. Pharmacopeia) and NSF International conduct third-party testing for quality and accuracy. Their seals on a product label indicate that a supplement contains what it claims – and is free from harmful contaminants.
Lynch recommends sticking to trusted brand names and buying directly from those companies or reputable suppliers.
“Trusted companies have quality control measures in place,” she said. “And be wary of bold claims like ‘cures cancer’ or ‘melts fat.’ If it sounds too good to be true, it probably is.”
Purchasing supplements from unknown websites or third-party sellers increases the risk of counterfeit or contaminated products.
It’s also important to know how to use supplements:
- Vitamin D is fat-soluble, so it must be taken with a meal that contains fat to be absorbed.
- Vitamin B12 is water-soluble and doesn’t require fat for absorption.
- Iron should be taken with vitamin C to enhance absorption.
“There are so many variables,” Lynch said. “That’s why it’s important to talk with your doctor or dietitian before starting any new supplement.”
“My clients often ask when they’ll feel a difference from supplements,” Lynch said. “You may notice improvements in energy or mood within one to two weeks, but more significant changes usually take one to three months.”
Some supplements, such as B12 injections, work faster than oral tablets. “I often start clients with a shot to quickly raise levels, then move them to oral supplements,” she noted.
Vitamin D, however, is only available as an oral supplement because it dissolves in fat tissue, not blood. Geriatric patients and postmenopausal women are often deficient in Vitamin D and can benefit greatly from supplementation.
“Consistency is the key, Lynch advised. “Don’t hide your supplements in the fridge or pantry where you’ll forget about them. Instead, use a pill box labeled by day and time and keep it somewhere visible like your kitchen counter. Taking supplements occasionally is pretty much useless.”
Lynch also encourages people to focus on getting nutrients from whole foods whenever possible. Pumpkin seeds are high in magnesium for example. Sesame seeds and almond milk are high in calcium. Before reaching for a pill, see what you can get from your diet first.
While supplements can be beneficial – especially for people with diagnosed deficiencies or chronic conditions – most healthy individuals can get what they need from a well-rounded diet. The key is to avoid self-diagnosing or self-medicating with pills and powders.
“Before taking any supplement, consult your doctor or dietitian,” Lynch advised. “They’ll help you determine what you actually need, what dose is appropriate, and whether it could interfere with your medications or health conditions.”
Samantha Lynch graduated in 2009 from New York University with a master’s degree in clinical nutrition and completed her dietetic residency at Mount Sinai Medical Center in Manhattan. She sees patients at her Vero Beach office located at 908 E. Causeway Blvd. For more information visit verobeachnutrition.com or call 772-410- 4611 to book a virtual or in person appointment.
