They seem to be everywhere – from the grocery store aisle to “call now” infomercials. Nowadays, there are so many different products on the market that one can easily get confused. You may find them as tablets, capsules, softgels, gelcaps, liquids, bars, and powders. Most of them promise you the world: fast weight-loss, more energy, improved athletic performance, and protection against an array of diseases, just to name a few. But what exactly are dietary supplements?
According to the Dietary Supplement Health and Education Act of 1994, a dietary supplement is defined as a “product taken by mouth that contains a ‘dietary ingredient’ intended to supplement the diet.” These products may include vitamins, minerals, amino acids, herbs or botanical substances, enzymes, organ tissues or metabolites. The problem is that supplements are categorized as “foods,” not drugs. This classification enables manufacturers to market their products without previous approval by the US Food and Drug Administration (FDA). Unfortunately for us, this means that dietary supplements can be sold without proof of safety or effectiveness.
So, how can you know which ones may be helpful and which ones are pure hype? Let’s take a closer look into the most common dietary supplements and see what experts say about them.
Multivitamins
Multivitamins are probably the most common form of dietary supplement. These products contain several vitamins and minerals that are needed to maintain good health. Because they are fairly safe and inexpensive, many people take multivitamins as a “nutritional insurance.” However, most experts agree that you can get all the nutrients your body needs from a balanced diet comprised of a variety of fruits, vegetables, whole grains, lean protein, and low fat dairy products. Nevertheless, some populations such as pregnant women, strict vegans, and older adults may actually need to take specific vitamins and minerals. Another aspect to have in mind is that even though nutritional deficiencies are very rare in the United States, people who rely mostly on processed foods may be at risk of developing a deficiency. If you are not sure you are getting all the nutrients you need from your diet, consult a physician or a registered dietitian for specific advice.
Essential fatty acids (omega-3 and omega-6)
Essential fatty acids form vital body structures and perform fundamental physiological roles. These substances cannot be synthesized by the body; thus, they must be supplied by the diet. A diet rich in omega-3 fatty acids has been linked to improved cardiovascular health. A person can obtain adequate amounts of these substances through a balanced diet. To assure adequate intake of omega-3 fatty acids, the USDA’s My Plate recommends consuming fatty fish such as salmon, tuna and trout a couple of days per week. For those who don’t like fish, there are fish-oil supplements. Supplementation may also be advised for vegans for whom there is the option of flaxseed oil.
Fiber
Dietary fiber is a form of carbohydrate that cannot be digested by the body. Its role is to form the bulk of feces which facilitates elimination. A diet rich in fiber has also been associated with heart health and improved glucose metabolism. In addition, the regular consumption of fiber-rich foods may help manage weight because those foods take longer to be digested, which promotes satiety. Dietary fiber can be found in fruits, vegetables, and whole grain products. The problem is that most Americans don’t consume enough fiber through their diets. That’s probably why fiber supplementation has become popular lately. Even though fiber can be added to foods or taken in the form of supplements, most experts agree that one should increase fiber intake from foods rather than relying on supplements.
Antioxidants
Antioxidants are substances that prevent cellular damage caused by free radicals[1]. The most common antioxidants are the vitamins A, C and E. It seems that diets rich in fruits and vegetables (excellent sources of antioxidants and phytochemicals) promote several health benefits including reduced risk of developing chronic diseases and certain types of cancer. However, antioxidant supplementation doesn’t seem to have the same effects. Most studies have shown inconclusive results. The problem is that it is not clear which component produces the health benefits. It is believed that the most promising results come from the combination of compounds which occur naturally in foods. Unfortunately, synthetic compounds can’t seem to reproduce those effects. The bottom line is: stick to antioxidant-rich foods such as brightly colored fruits and vegetables.
Protein
Do you need protein supplementation? The answer is most likely not. The majority of Americans consume more protein than the USDA’s current recommendation. Nonetheless, protein powder has its applications. In fact, protein shakes are a great way to replenish energy and repair tissue damage after a workout session. That’s because the liquid protein is easily absorbed by the body, making the most needed protein readily available. But there is a catch. Save protein supplements for long (more than 60 minutes) and more intense exercise sessions, otherwise you risk gaining weight. Protein shakes can also be used as meal replacement. You just need to add some fruits or vegetables and some healthy fats such as nut butters, and you are good to go. This may be a great alternative for when you are short on time.
Weight-loss products
Weight-loss products contain several ingredients that claim to increase fat metabolism, promote muscle growth, delay effects of aging, delay fatigue, and enhance athletic performance. However, there is not enough evidence that proves their efficacy. Amino acids, bee pollen, carnitine, chromium picolinate, DHEA, ginseng, and pyruvate are examples of nutritional ingredients.
Because of the lack of regulation of these products, I suggest that you do some research before buying a supplement. Don’t put your trust solely in the manufacturer’s claims. Here are a few websites that you can use to elucidate further questions.
www.dietary-supplements.info.nih.gov
References
Barrett, S. Antioxidants and other phytochemicals: Current Scientific Perspective. Available at http://www.quackwatch.com/03HealthPromotion/antioxidants.html. Accessed in May 2012.
Boyle, M. and Long, S. Personal Nutrition. Belmont, CA: Wadsworth Cengage Learning. 2010.
Wardlaw, G. and Smith, A. Contemporary Nutrition. New York: McGraw-Hill. 2009.
“Overview of Dietary Supplements.” US Food and Drug Administration. Available at http://www.fda.gov/Food/DietarySupplements/ConsumerInformation/ucm110417.htm#what. Accessed in May 2012.
[1] Free radicals are created in the body by pollutants, stress, and smoking, among others.