Supplements: Sinful Or Healthy?

Dietary supplements are a common way for people to ensure they are getting enough essential nutrients and to maintain or improve their health. In the US, the dietary supplements market was valued at $151.9 billion worldwide in 2021, with more than half of Americans taking herbal or dietary supplements daily. However, there is limited evidence that supplements offer significant health benefits, and in some cases, they can even be harmful. So, is taking supplements a sin?

Supplements are not a substitute for a healthy diet

Firstly, it's important to understand that supplements are not "magic pills". Vitamins and minerals are indeed essential to health, but it is not true that taking them in pill, capsule, or powder form is necessary or without risks. In fact, taking vitamins and mineral supplements in large doses can be harmful and cause toxicity.

Secondly, supplements do not provide the same nutritional benefits as food. Fruits, vegetables, whole grains, low-fat proteins and dairy foods, along with healthy fats, are the foundation of a healthy eating plan. These foods contain a wide array of benefits and nutrients that simply cannot be replicated by supplements. For example, food provides greater nutritional value, protective factors such as phytochemicals and antioxidants, and macronutrients such as carbohydrates, proteins and fiber.

Thirdly, supplements can be dangerous and have side effects, especially if taken before surgery or with other medications. They are not tested by the Food and Drug Administration (FDA) and can contain hidden ingredients or drugs. Some supplements can also interact with prescription medicines and medical treatments, so it is important to speak to a healthcare professional before taking any supplements.

Finally, while supplements can be beneficial for some people, such as those with dietary restrictions or certain health conditions, the majority of healthy individuals can get all the nutrients they need from food alone. Experts recommend that healthy people obtain their vitamins and minerals by eating nutrient-rich foods instead of taking supplements.

In conclusion, while supplements can be a helpful addition to a healthy diet, they should not be relied upon as a substitute for one. A well-rounded diet that includes a variety of nutritious foods is the best way to ensure you are getting all the nutrients your body needs to stay healthy.

Supplements can be useful for filling in dietary gaps

For instance, vitamin D is essential for calcium absorption and maintaining bone health. While vitamin D can be obtained through sun exposure and certain foods like salmon, tuna, and fortified foods, those at risk of deficiency, such as individuals with darker skin or certain health conditions, may benefit from supplements. Similarly, vitamin B12 is found in animal products like meat, fish, and dairy, so vegans may need supplements to meet their requirements.

Additionally, folic acid is crucial for pregnant women as it helps prevent birth defects in a baby's brain and spine. The CDC recommends that women planning to conceive take 400 micrograms of folic acid daily through a combination of diet and supplements.

However, it is important to note that not all nutrients are equally effective when obtained through supplements. For example, research suggests that calcium is better absorbed through food than through supplements, and excessive calcium supplementation may even lead to a higher risk of heart disease and atherosclerosis.

Furthermore, supplements may carry risks, especially when taken in high doses or without proper medical advice. For instance, high doses of vitamin E have been linked to an increased risk of stroke, and vitamin K can interfere with the effects of blood thinners.

Therefore, while supplements can be useful for filling dietary gaps, individuals should prioritise obtaining nutrients through their diet whenever possible and consult a healthcare professional before taking any supplements to ensure their safety and effectiveness.

Supplements may have side effects

Dietary supplements are widely available and often perceived as natural and safe. However, they can have side effects and may even be harmful in certain cases.

Supplements contain active ingredients that can have strong effects on the body. For instance, red yeast rice, a traditional Chinese culinary and medicinal product, has been found to contain a substance chemically identical to the active ingredient in the cholesterol-lowering drug lovastatin. As a result, red yeast rice supplements can cause similar side effects to lovastatin, such as muscle pain and weakness, and liver toxicity.

Supplements can also interact with other drugs in dangerous ways. For example, vitamin K can reduce the effectiveness of blood thinners, while St. John's Wort can reduce the effectiveness of some heart medications, antidepressants, and statins. Older adults, in particular, need to be cautious about possible interactions as they are more likely to be taking prescription medications.

Additionally, some supplements may be contaminated with pharmaceutical ingredients not listed on the label, further increasing the risk of side effects and adverse reactions. A study found that pharmaceutical ingredients were identified in 776 dietary supplements between 2007 and 2016, with most being marketed for sexual enhancement, weight loss, or muscle building.

It is important to consult a healthcare professional before taking any supplements to ensure they are safe and will not interact with any medications you are taking.

Supplements are not regulated by the FDA

Dietary supplements are a huge market, with more than half of all Americans taking one or more daily or occasionally. They are available without a prescription and usually come in pill, powder, or liquid form.

The U.S. Food and Drug Administration (FDA) does not have the authority to approve dietary supplements for safety and effectiveness before they are sold to the public. Instead, it is the responsibility of the dietary supplement companies to ensure their products meet the safety standards for dietary supplements and are not in violation of the law.

The FDA's role in regulating dietary supplements primarily begins after the product enters the marketplace. The FDA periodically inspects dietary supplement manufacturing facilities to verify that companies are meeting the applicable manufacturing and labeling requirements. They also review product labels and other labeling information, including websites, to ensure products are appropriately labeled and do not include claims that may render the products drugs.

If a product is found to be unsafe or doesn't comply with the law, the FDA can work with the company to bring the product into compliance, ask the company to voluntarily recall the product, or take action to remove a dangerous product from the market.

Manufacturers are responsible for the purity of their products and must accurately list ingredients and their amounts. However, there is no regulatory agency that ensures labels match what is in the bottles, so there is a risk of getting less or more of the listed ingredients, or even unlisted ingredients.

While supplements can be beneficial to health, they can also have risks. It is important to talk with a healthcare professional to decide if a supplement is right for you and to be aware of potential side effects and interactions with medications.

Supplements can interact with each other and with medication

Dietary supplements are widely used and include vitamins, minerals, and other less familiar substances such as amino acids, botanicals, and botanical-derived ingredients. Tens of millions of people in the US take some kind of dietary supplement along with prescription medication.

However, taking supplements and medication at the same time could have dangerous—even life-threatening—consequences. The National Center for Complementary and Integrative Health (NCCIH) says that many people combine supplements and prescription or over-the-counter (OTC) medications without being aware of the potential interactions.

• Vitamin B6 and levodopa. Taking vitamin B6 with levodopa, a medication for Parkinson’s disease, can reduce the medication’s effectiveness.
• Vitamin K and blood-thinning medications. Vitamin K can counteract the effects of blood-thinning medications like warfarin, making them less effective.
• Iron or calcium and thyroid hormone replacement medications. Certain supplements like iron and calcium can interfere with the absorption of thyroid hormone replacement medications like levothyroxine.
• Vitamin C and antacids that contain aluminium. Taking vitamin C and antacids together can lead to toxic levels of aluminium in the body.
• Vitamin E and blood-thinning medications. Vitamin E can increase the risk of bleeding when it’s taken with blood-thinning medications like warfarin.
• St. John’s Wort and various medications. St. John’s Wort supplements can reduce the effectiveness of antidepressants, birth control pills, and blood thinners. Mixing them can cause harmful effects.
• Goldenseal and blood clotting medications. Goldenseal supplements can reduce the body’s ability to clot blood, which can lead to bleeding or bruising.
• Ginkgo biloba and blood-thinning medication. Ginkgo biloba supplements can increase the risk of bleeding when taken with blood-thinning medications.
• Licorice root and diuretics or blood pressure medications. Licorice root supplements can make the side effects of these medications worse, or even cause serious problems like potassium imbalances or blood pressure fluctuations.

If you are taking prescription medication and thinking about trying a supplement, talk to your healthcare provider or pharmacist.

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