Health
Navigating the Nutritional Supplement Surge: Expert Insights
The use of nutritional supplements has seen a significant rise, with a recent survey revealing that 75% of over 3,100 U.S. adults take some form of nutritional supplement. Among these, 52% reported using specialty supplements such as omega-3s, probiotics, or fiber. The surge in popularity can be attributed to various factors, including the pandemic and the convenience of online shopping, according to Johna Burdeos, RD, a registered dietitian.
However, the supplement industry is not without its critics. The lack of regulation by the U.S. Food & Drug Administration (FDA) raises concerns, and many question the necessity of dietary supplements for those who maintain a balanced diet. The debate continues, even among experts.
“Supplements are not usually the only possible solution for most adults to achieve and maintain good health,” says Maddie Pasquariello, MS, RDN. Rather than turning to supplements as the first line of defense against health problems, dieticians often recommend lifestyle changes such as diet and exercise modifications. However, in certain cases, supplements are recommended as a standard, or they may help fill in nutrient deficiencies in the diet, says Stephanie Greunke, RD, a registered dietician and member of Needed’s practitioner collective.
Despite the popularity of certain supplements like probiotics, experts and researchers argue that the data does not support the hype. Pasquariello warns against the deceptive marketing of greens powders, which claim to be filled with whole food sources of nutrients and pre- and probiotics. She suggests adding actual leafy greens to your diet instead.
The term “mega-doses” may sound appealing, but Burdeos advises caution. “Unless it is specified by your doctor, these kinds of supplements are a case of too much of a good thing,” she says. Overconsumption can lead to long-term impacts such as kidney problems from too much vitamin D and digestive issues from excessive vitamin C.
While some supplements, like creatine monohydrate, can reduce injury and speed recovery, Greunke warns against more expensive “buffered” and “advanced” versions, which claim better absorption but lack supporting evidence.
Navigating the supplement market can be challenging due to the lack of standardization. Experts offer insights to help consumers make informed choices. For instance, the term “chelated” on mineral bottles indicates that the mineral has been altered to improve absorption. However, research on chelated minerals is mixed and often based on small sample sizes.
Greunke also advises against multivitamins with iron due to nutrient competition. She suggests taking calcium and iron supplements separately and always consulting a doctor before adding iron to your supplement regimen.
How can you tell if your supplement is working? Greunke suggests looking for telltale signs such as diarrhea from high doses of magnesium citrate and vitamin C, or bright yellow colored urine from high doses of B-vitamins. Some supplements like vitamin B12 can yield quick improvements in energy, while others may have more subtle or long-term effects.
Pasquariello emphasizes the importance of consulting with your doctor about any supplements you’re taking to ensure they don’t interfere with any medications or treatments. She also suggests medical professionals can check nutrient levels in your blood before and after consuming a supplement for a specific period.
The choice of daily vitamins or supplements depends on individual needs. Pregnant or lactating individuals, for instance, should take a daily prenatal. Other potentially important supplements include magnesium, iron, and omega 3s. However, it’s crucial to consult a doctor before starting any supplementation, especially with iron.
For vegans and vegetarians, B12 is the most common deficiency, according to Pasquariello. Those on a keto diet should discuss vitamin D and calcium supplementation with their doctor. For muscle building, creatine monohydrate is recommended by Burdeos and Greunke. However, most experts don’t believe vitamins or supplements are necessary for weight loss.
For women, particularly those pregnant, prenatal vitamins with folate and iron are recommended. It’s advisable to start taking prenatal vitamins three months before trying to conceive. Vitamin D supplementation during pregnancy may protect against pre-eclampsia, pre-term birth, and gestational diabetes.
Let us know what you think, please share your thoughts in the comments below.
