Dietary Supplements: Do I Need Them?

sup·ple·ment (noun)

/ˈsəpləmənt/

1.     Something that completes or enhances something else when added to it.

There are several supplements available on the market, including vitamins, minerals, herbs, amino acids, hormones, concentrates, extracts, and probiotics. They aren’t considered food or drugs, and they aren’t intended to treat, diagnose, reduce, prevent, or cure any condition or disease. 

Found as tablets, softgels, gelcaps, capusles, liquids, powders, and energy bars, dietary supplements may seem like an easy way to boost your health, but a common misconception in the industry is that supplements can be a quick fix to an unhealthy diet, when in reality, they are not meant to replace healthy foods. As the definition states, a supplement is intended to be an addition, not a replacement. In this case, a supplement can be added to the diet when you aren’t getting enough from the foods you eat, in other words, not a substitute. Unlike supplements, whole foods provide nutrients, fiber, and other natural substances that promote health, so opting for whole foods is the preferred way to meet your nutrient goals. 

In most cases, dietary supplements aren’t necessary because a well-balanced diet can provide all of the necessary nutrients to your body needs. Good nutrition results from obtaining nutrients from food, but there are some exceptions to this general rule. In some cases, adding a dietary supplement is necessary. So how do you know if you need a dietary supplement?

Your doctor or registered dietitian nutritionist may recommend a dietary supplement under certain circumstances to help you meet your daily nutrient needs, for example:

1.     Women with heavy menstrual bleeding may need an iron supplement due to blood loss (since iron is a main component of blood).

2.     Pregnant or breastfeeding women may have increased nutrient needs, specifically folate, iron, calcium, and vitamin D.

3.     Women planning on becoming pregnant need adequate folic acid which may require supplementation.

4.     Individuals on restrictive diets for medical or personal reasons may need supplementation when certain foods are not consumed regularly in the diet.  

5.     Individuals with limited milk intake and sunlight exposure such as those with lactose intolerance or low dairy intake may be recommended a calcium and vitamin D supplement for bone health. Individuals who live in northern states and all others who have limited access to sunlight, especially during winter months, may be advised to take a vitamin D supplement.

6.     Vegetarians and vegans may be recommended calcium, iron, zinc, vitamin B12 and vitamin D, or for individuals whose regular diet supplies limited meat, dairy, and other animal products.

7.     Individuals with certain health conditions including those that affect appetite, eating, or the ability to absorb and utilize nutrients (such as digestive and liver disease) may be advised supplementation. Surgery and certain injuries that require medication that interfere with vitamin absorption, as well as allergies and intolerances that restrict foods from the diet will also benefit from supplementation.

8.     Older adults may benefit from calcium and vitamin D supplementation for bone health.

Dietary supplements are not FDA approved for safety and effectiveness, which is why they should be used only under medical and healthcare professional supervision. As always, the food first approach is encouraged for meeting nutrient recommendations, but supplements can be necessary in the diet under certain circumstances when recommended by your registered dietitian nutritionist. So before throwing that bottle of supplements in your cart at the grocery store, consider adding whole grains, fresh fruits and vegetables, and other nutrient-rich foods into your diet to get the necessary nutrients you need for a healthy lifestyle. 

E.L.

Duyff, R. L. (2017).The Complete Food and Nutrition Guide (5th ed.). New York, NY: Mifflin Harcourt Publishing Company.

Definition of Supplement. (n.d.) Lexico Powered by Oxford. Retrieved from https://www.lexico.com/en/definition/supplement