Where Diets Fail, Supplements Step In
Millions of Americans take daily supplements, but are they worth their weight in good health?
In a perfect world, people would get all the nutrients they need from foods, but this rarely happens.
As a result, some people’s diets are woefully deficient, while other folks overcompensate by taking handfuls of daily supplements, not only to make up for nutritional gaps but also to address a host of health concerns ranging from slow metabolism to joint pain.
Many dietary supplements are safe and effective when taken in proper dosages. But others are a waste of money at best.
Though supplement manufacturers are forbidden by law to claim to cure or treat specific diseases, they are allowed to make broad claims such as “promotes joint health” or “helps establish normal sleep patterns.” These claims are supposed to be substantiated, but because there are so many conflicting studies and such a glut of products on the market, it’s wise to consult a physician or registered dietician to assess your nutritional needs and sort the good supplements from the bad, says Elisa Zied, a New York-based registered dietician and spokesperson for the American Dietetic Association.
“A lot of the ones that are popular right now are a complete waste,” says Dr. Mark Moyad, director of preventive medicine, University of Michigan Medical Center, Ann Arbor.
Among those, he lists vitamin E (“it’s overhyped”); high-dose B vitamins (“I don’t know why you’d spend a penny on those”); ginkgo (“nobody should touch that stuff - it’s a natural blood thinner”); and zinc (“exceeding the daily dosages can damage your sense of taste and smell and raise your cholesterol”).
But some dietary supplements are worth the money. Just bear in mind that the expensive ones aren’t necessarily better, says John Atwater, director of verification programs for The United States Pharmacopeia, which works with manufacturers on a voluntary basis to ensure quality control. (Look for the USP seal.)
Because most people’s diets fall short, “An inexpensive, low-dose multivitamin is your insurance policy,” Moyad says. “I tell patients it’s basically OK to take one, but to take a children’s multivitamin. I take chewable Flintstones. They contain the recommended daily allowances but don’t exceed them,” Moyad says.
Adult multivitamins tend to go overboard, he explains.
In general, avoid “mega” vitamins, especially in conjunction with mega-fortified foods.
“In most cases, your body does not store vitamins. It will only use what it needs when it needs it,” says Dennis Bryan, a certified over-the-counter drug adviser and president elect of the Illinois Pharmacist Association, Chicago. “All that happens with large doses of most vitamins is that they color your pee.”
In fact, high doses of certain supplements can be harmful or interfere with the absorption of other medications. For example, vitamins A, D and E actually are retained by the body and can reach toxic levels, Bryan says.
In light of recent studies suggesting links to health problems, “folic acid, in large amounts, is under the gun,” Moyad says.
However, women who are pregnant or planning to conceive “definitely want to take supplemental folic acid to prevent certain birth defects,” Zied says.
Other supplements that Moyad recommends in certain circumstances and life stages include iron for premenopausal women; B vitamins for women who are pregnant or “trying;” calcium, omega 3 fatty acids or fish oil and amino acids for older adults; vitamin D for all ages; and fish oil for people with high triglycerides or heart disease.
Vegans and vegetarians who avoid or limit animal-derived foods (meats, fish, dairy) would benefit from a vitamin B12 supplement since B12 is not found in plant foods. Older people become less able to absorb B12 and should also consider a supplement, Zied says.
Other dietary supplements that might be worthwhile, according to Moyad, include ginseng for energy and alertness and glucosamine chondroitin for joint problems. The science might be inconclusive, but they have proven to be safe and a lot of people swear by them, Moyad says.
In addition, emerging science suggests iodine supplements might promote thyroid function; slightly elevated vitamin C doses promote bone and eye health; the antioxidants lutein and zeaxanthin could benefit people with age-related vision problems; and alpha-lipoic acid might provide some relief to diabetics with nerve problems.
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