Supplements: Necessary for Good Health or a Waste of Money?

With so many supplements flooding the market, it is easy to become overwhelmed when making the best choices for your personal health. Here is what the latest research has to say about what supplements may be critical and what ones you can probably skip.

Essential Supplements

Approximately 75% of all Americans take some form of supplement. It is important to know that the U.S. Food and Drug Administration (FDA) does not regulate supplements like it does other medications. This lack of federal oversight makes it even more confusing to weed through the research to understand if a supplement may be the right choice for your personal health needs.

In most cases, supplements are the last line of defense recommended by healthcare providers. However, there are a few specific instances in which the use of supplements may be essential.

At the top of the list is the recommended use of a prenatal vitamin for pregnant and lactating women. The American College of Obstetricians and Gynecologists (ACOG) recommends taking a daily prenatal vitamin when you start trying to get pregnant. A good prenatal supplement will contain 400 micrograms of folic acid, in addition to at least 27 milligrams of iron. Folic acid and iron provide immense benefits for both the developing fetus and the mother.

Vitamin D is another supplement that has been proven to be beneficial for a large portion of the population. Deficiencies in this nutrient are most common among Black people and those living in northern climates. Natural sources of vitamin D include the sun, egg yolks, and fatty fish. This makes it nearly impossible to get enough vitamin D through food alone. A lack of vitamin D has been linked to cancer, cardiovascular disease, depression, poor bone health, and diabetes.

Like vitamin D, omega-3s are another type of nutritional requirement that is not likely to be met solely through diet. Omega-3s are typically found in fatty fish and nuts, foods that not everyone eats in abundance. This elusive nutrient has been linked to good heart health and brain development.

Other supplements that may be worth exploring include iron, magnesium, and vitamin B12. These nutritional requirements are generally harder to meet through diet alone, making the use of supplements necessary in some cases.

Supplements to Skip

On the other end of the spectrum are the supplements that most dietitians say you can probably skip. It is hard to do any research about health and wellness without being bombarded by advertising for probiotics. But what do the experts say? Although probiotics are one of the most popular supplements on the market today, the U.S Department of Health and Human Services (DHS) said that the evidence supporting their use is not concrete.

Green powders are another supplement that is increasing in popularity. However, nutritionists caution that the claims that these powders improve energy levels and digestion are not proven. The misleading labeling also often makes consumers believe that they can easily swap out vegetables for the green powders. It is a better practice to boost your intake of green leafy vegetables to see the nutritional benefits rather than leaning on a powdery supplement.

It is also advised to be wary of products that promote themselves as containing "mega-doses." When it comes to supplements, too much of a good thing can be a bad thing. For instance, too much vitamin C can trigger uncomfortable digestive issues.

How to Choose Supplements Wisely

You can boost the power of a supplement by making wise decisions when choosing a product. This is not always an easy task, as supplements are not regulated to the same degree as food and medication. Good strategies when shopping include avoiding artificial colors, flavors, and added sweeteners. Other fillers to avoid include silicon dioxide, titanium dioxide, and stearic acid.

Choose a supplement in a form that meets your individual needs and taste preferences, whether that be powders, gummies, chewables, or pills. Lastly, be sure to choose a product that has undergone third-party testing. Remember that if a supplement is making outlandish claims, it is likely too good to be true.

Some supplement users ask their healthcare provider for in-office testing to determine if the supplement is doing its intended job. For example, a blood test can determine if you are indeed lacking in certain nutrients before starting a supplement course. The follow-up testing will provide insight into whether the supplement is helping.

Keep in mind that some supplements have been shown to interfere with other medications and treatments. This makes it especially important that any supplement use is done under the eye of a professional, particularly if you have underlying medical conditions that are being treated.

While it is always a good thing to have supplements as a tool to lean on in specific circumstances, nutritionists note that most Americans meet the bulk of their dietary requirements through food alone. As always, talking to your healthcare provider about what supplements may benefit you personally is the best strategy for optimal health.

Curious for more stories that keep you informed and entertained? From the latest headlines to everyday insights, YourLifeBuzz has more to explore. Dive into what’s next.