Dietary Supplements - Are they Safe?

A lot of us have taken to the habit of supplementing our diet with an assortment of dietary and nutritional supplements (labeled as dietary supplements) taken orally such as:

• Protein Supplements
• Vitamins & minerals
• Herbals
• Probiotics
• Others (Omega-3 Fatty Acids, Antioxidants, etc.)

With our changing lifestyles and increasing awareness about preventive health, a lot of us from the urban population are reaching out for dietary supplements to ensure adequate consumption of nutrition from these supplements.

Who needs Dietary Supplements?

Dietary supplements are designed to supplement your diet, not to replace nutritious foods. "Supplements can enhance a diet where there are shortfalls, but a handful of vitamins, minerals or other dietary supplements can never take the place of a healthy diet," says David Grotto, RD, a spokesperson for the American Dietetic Association (ADA).

Foods offer vitamins, minerals, fiber, nutrients (carbohydrates, proteins, and fats), phytochemicals, and a whole lot of nutritious substances. However, ADA recognizes that some people –like pregnant women, nursing mothers, strict vegetarians, senior citizens and those with food allergies and intolerances – may require supplements because the vitamins and/or minerals they need are hard to get through diet alone.

Are these supplements good for you?

Better than taking a multivitamin, is filling your nutritional gap with foods that offer so much more than supplements. "There is no harm in taking a once-daily multivitamin, as long as you select one based on your age and sex," says Grotto. "Take one daily or just on days when your diet is inadequate."

Do dietary supplements really work, if so, which ones are best?

Some supplements that were found to have health benefits in observational studies turned out to be not only ineffective but also risky. Vitamin E, which was initially thought to protect the heart, was later discovered to increase the risk for bleeding strokes. Folic acid and other B vitamins were once believed to prevent heart disease and strokes—until later studies not only didn't confirm that benefit but actually raised concerns that high doses of these nutrients might increase cancer risk.

Moreover, supplements don't necessarily deliver on the promise of better health. Some can even be dangerous, especially when taken in larger-than-recommended amounts according to Harvard Medical School.

Prefer Natural Nutritional Sources

Calcium: A lot of people complain about calcium deficiency, but experts say that it’s preferable to choose calcium from foods such as dairy products, fortified foods, dark leafy greens, soybeans, beans, fish, and raisins rather than from calcium supplements.

Vitamin B: Seniors may need additional B-12 because as we get older we absorb less of it. Skip the supplements and get your Bs from grains, dark green vegetables, orange juice and enriched foods.

Vitamin C: Vitamin C is often taken in an effort to prevent colds despite little proof that this actually works. Getting vitamin C from natural sources – oranges, peppers, grapefruits, peaches, papayas, pineapples, broccoli, strawberries, tomatoes, and melons – is more beneficial than from supplements.

“Around 60% of the dietary supplements sold across India are fake, counterfeit, unregistered and unapproved, in addition to being extremely difficult to identify” says Research and Markets.

Therefore, ensure you take supplements only as prescribed by your doctor, which is based on your individual requirement and need, rather than randomly taking over-the counter supplements based on your own judgment.