Supplements: Friend or foe?

Dietary supplements are widespread and easily available in today's market with consumers asking a lot of questions: Do they really work? Which supplements would benefit me the most? How much should I take? Are they worth the money?

All are valid questions, and unfortunately there are no definitive answers. All supplements are not created equal and it depends on the individual and the reason for taking a supplement.

Most Americans take some form of dietary supplements each day or just occasionally. Dietary supplements come in many forms: powders, bars, drinks, capsules, and tablets; and include vitamins, minerals, herbs, botanicals, protein, and more.

The key to supplements' use is just that - to supplement food intake, not to replace a well-balanced diet. Most often, you can meet your dietary needs from the food you eat. Nutritious food will supply a variety of vitamins and minerals plus other benefits for health not normally found in supplements such as dietary fiber. Also, food allows for better absorption of vitamins and minerals, and works with other compounds found in food to provide optimal health benefits.

With food being your first source of key nutrients, this doesn't mean supplements are all bad to take. For instance, calcium and vitamin D supplements may support bone strength and some people take fish oils containing omega-3 fatty acids to help with heart disease. At Panhandle Health District in our Women, Infants and Children (WIC) program, we always encourage pregnant women to take prenatal vitamins containing folic acid and iron to ensure proper growth of their babies.

Although some supplements may be beneficial to your health, it is important to be weary when choosing them. The U.S. Drug and Food Administration (FDA) sets quality standards to ensure proper ingredients for their identity, strength, purity, and composition; however, they do not determine the effectiveness or even safeness of supplements. There are many chemical compounds in supplements that could cause negative side effects, especially in combination with certain prescription medications. For example, vitamin K could reduce the effectiveness of blood thinners and St. John's wort may reduce the effectiveness of many other medications. In addition, taking a supplement in excess could cause damage to organs such as the liver. Even if you see the term "natural" on a supplement, this does not mean it's safe, because herbs can also be harmful to your organs.

As with anything, it's best to become educated about what supplements you may be taking. It is important to research what a supplement is used for, potential side effects and health risks, proper dosage, and duration of use. Always refer to your health care providers (including dietitians, pharmacists, and doctors) before taking a supplement in case it interacts with current medications. Remember, supplements are not intended to treat, prevent, or cure diseases. Supplements are intended to accompany a well-balanced diet to help with any deficiencies.

A great resource for researching supplements is National Institutes of Health (NIH) Office of Dietary Supplements at http://ods.od.nih.gov/. There is a wealth of reliable, evidence-based information on this website, including fact sheets on just about every supplement. Being a well-informed consumer, along with guidance from your health care providers, will help you reach your optimal health.

Kimberly Young, MS, RDN, LD, is the WIC Coordinator at Panhandle Health District and a graduate of the University of Idaho Dietetic program.