People have been taking dietary supplements for years, from vitamin A to zinc. Supplements are taken to combat vitamin deficiencies, lower disease risks, or simply to feel proactive about their health. Since the 1940s, when supplements first appeared on the market, people have been going to drug stores to buy these pills that promise to improve their health.

Dietary supplements are available in various forms, like pills, powders, or liquids. They are meant to add extra nutrients to your diet and improve your health. They usually contain vitamins, minerals, herbs, amino acids, or enzymes. Some popular options are multivitamins, calcium, fish oil, echinacea, ginseng, garlic, vitamin D, St. John’s wort, and green tea.

Supplements can be beneficial for your health, but the scientific evidence is not completely clear. Some common supplements, including vitamin B12, folic acid, vitamin D, calcium, vitamins C and E, fish oil, vitamin A, zinc, and melatonin, may have positive effects on your overall well-being. However, most studies suggest that multivitamins may not necessarily increase lifespan, slow cognitive decline, or reduce the risk of diseases like heart disease, cancer, or diabetes. It’s important to remember that companies cannot claim that supplements can treat, diagnose, prevent, or cure diseases.

Supplements can be risky at times. While multivitamins generally don’t have many health risks, it’s important to be cautious about what you consume. Supplements can interact with other medications you’re taking or pose risks if you have certain medical conditions, such as liver disease, or if you’re going to have surgery. Some supplements haven’t been tested on pregnant women, nursing mothers, or children, so extra precautions may be necessary.

Moreover, regulations for dietary supplements are not as strict as those for prescription drugs. Some supplements may contain undisclosed ingredients that can be unsafe. Certain products marketed as dietary supplements may even contain prescription drugs that are not allowed in such supplements. There are specific supplements that may carry risks, including:
Vitamin K, which can reduce the effectiveness of blood thinners,
Gingko, which can increase blood thinning
St. John’s wort, which can decrease the effectiveness of certain drugs like antidepressants and birth control
Herbal supplements such as comfrey and kava, which can harm the liver,
Beta-carotene and vitamin A, which can increase the risk of lung cancer in smokers.

Recommendations for dietary supplements are everywhere, from commercials to social media influencers and even from friends and family. With so much information available, it can be challenging to determine which supplement is right for you. While many supplements can improve your health, the evidence varies, so it’s crucial to understand which ones can benefit you and which ones may have negative effects. Before taking any supplements, it’s important to consult your healthcare provider before starting any supplements.

Furthermore, a healthy diet is unbeatable when it comes to providing nutrients. However, supplements should only be used to enhance the benefits of a well-rounded diet, not replace it. Real food is always superior to factory-made pills. While most people get enough vitamins and minerals from their diet, some may need additional support from supplements to maintain good health.

Sources:
https://www.pennmedicine.org/updates/blogs/health-and-wellness/2020/february/the-truth-about-supplements