By Olivia Stevenson
Dietary supplements come in many forms—multivitamins, protein powders, herbal capsules, and energy drinks, to name a few—and some can help increase the absorption of vitamins, minerals, herbs, and amino acids.
But while vitamin and mineral supplements can help some people restore missing nutrients or support individuals with specific health conditions, they are not a substitute for a balanced diet, and use of these products should be approached thoughtfully.
Energy drinks
Next to multivitamins, energy drinks are among the most popular dietary supplements consumed by American teens and young adults. Marketed to enhance alertness, concentration, and athletic performance, these products often contain high amounts of caffeine and may be associated with anxiety, dehydration, and other health issues.
Third party testing and toxicity
Supplements can play a role in overall health, but read labels carefully. Unlike prescription drugs, dietary supplements are not required to obtain pre-market approval, nor do they require testing for safety or effectiveness. This makes third-party testing critically important.
Third-party testing organizations, such as the United States Pharmacopeia (USP) and National Sanitation Foundation (NSF), help verify that products actually contain what is listed on the label, and that they are free from harmful contaminants.
Watch your dosage
Supplements also provide vitamins in doses much larger than what is found in food. Consuming vitamins in large quantities can cause strain or damage to the body.
Some vitamins have an upper limit (UL), which is the maximum recommended daily intake. Common ULs for adults 18 and older include Vitamin D (4,000 International Units), Vitamin C (2,000 mg), Vitamin A (3,000 mcg), and Vitamin B6 (100 mg). While taking supplements, be aware of each vitamin's UL to ensure you’re taking the recommended dose.
Academy statement
The Academy of Nutrition and Dietetics states that supplementation is helpful in cases of a proven deficiency from lack of intake or other health conditions, but they are not a cure-all. Many supplements can be a helpful tool, but before taking them, follow the guidance of a qualified healthcare professional. The best results come from using these products alongside proper nutrition and healthy lifestyle habits.
Before adding supplements:
- Check in on your health habits. Sleep, hydration, and balanced meals form the basis of physical and cognitive performance.
- Emphasize a “food first” approach, trying to meet nutrient needs primarily through a varied and balanced diet.
Upcoming event: talk to a dietitian!
Our dietitians and dietetics interns are tabling next week to help you make informed choices about supplements and overall wellness. Visit Collins between 11 a.m. to 1 p.m. Tuesday, April 21 for evidence-based information on topics such as supplement safety and energy drink consumption. Ask questions, grab info on supporting a healthy lifestyle, and walk away with swag!