Many people take supplements for various reasons, such as improving their health, preventing or treating diseases, enhancing their performance, or achieving their fitness goals. According to a survey by the Council for Responsible Nutrition, 77% of American adults reported taking dietary supplements in 2019. The most popular supplements were multivitamins, vitamin D, vitamin C, calcium, and protein.
However, taking supplements is not without risks. Supplements can have side effects, interactions, and contraindications. Supplements can also be contaminated, adulterated, or mislabeled. Supplements are not regulated by the Food and Drug Administration (FDA) as strictly as drugs, and their safety and effectiveness are not guaranteed.
Therefore, it is important to be informed and cautious about taking supplements. In this article, you will learn about the benefits and risks of taking supplements, and what you need to know before, during, and after taking them.
The Benefits of Taking Supplements
Taking supplements can have some benefits, such as:
- Providing nutrients that are lacking or deficient in your diet. Some people may not get enough nutrients from food due to dietary restrictions, allergies, intolerances, preferences, or medical conditions. For example, vegans and vegetarians may need supplements of vitamin B12, iron, zinc, calcium, and omega-3 fatty acids, which are mainly found in animal products. Pregnant and breastfeeding women may need supplements of folic acid, iron, calcium, and vitamin D, which are essential for fetal and infant development. Older adults may need supplements of vitamin B12, vitamin D, calcium, and magnesium, which are often poorly absorbed or utilized by aging bodies.
- Preventing or treating diseases or health conditions. Some supplements may help prevent or treat certain diseases or health conditions by providing nutrients that have specific functions or effects. For example, folic acid can prevent neural tube defects in babies, vitamin D can prevent rickets in children and osteomalacia in adults, iron can treat anemia, zinc can boost immunity and wound healing, and probiotics can improve gut health and digestion. However, the evidence for the effectiveness of supplements for disease prevention or treatment is often limited, inconsistent, or inconclusive, and more research is needed to confirm their benefits and safety.
- Enhancing your performance, fitness, or well-being. Some supplements may help enhance your performance, fitness, or well-being by providing nutrients that have specific roles or benefits. For example, caffeine can increase alertness and energy, creatine can increase muscle strength and power, protein can increase muscle mass and recovery, and antioxidants can protect against oxidative stress and inflammation. However, the evidence for the effectiveness of supplements for performance, fitness, or well-being is often weak, conflicting, or controversial, and more research is needed to verify their benefits and safety.
The Risks of Taking Supplements
Taking supplements can also have some risks, such as:
- Causing side effects or adverse reactions. Some supplements may cause side effects or adverse reactions, such as nausea, vomiting, diarrhea, constipation, bloating, gas, headache, dizziness, insomnia, anxiety, palpitations, or allergic reactions. The severity and frequency of side effects or adverse reactions may depend on the type, dose, duration, and quality of the supplement, as well as your individual sensitivity, tolerance, and health status. Some side effects or adverse reactions may be mild and temporary, while others may be serious and permanent.
- Interacting with other supplements, drugs, or foods. Some supplements may interact with other supplements, drugs, or foods, and affect their absorption, metabolism, or activity. The interactions may be synergistic or antagonistic, and may increase or decrease the effects or side effects of the supplements, drugs, or foods. The interactions may also alter the blood levels or bioavailability of the supplements, drugs, or foods. The consequences and implications of the interactions may vary depending on the type, dose, timing, and combination of the supplements, drugs, or foods, as well as your individual response, condition, and medication history. Some interactions may be beneficial and desirable, while others may be harmful and undesirable.
- Contraindicating with certain medical conditions or situations. Some supplements may contraindicate with certain medical conditions or situations, and worsen or complicate them. The contraindications may be absolute or relative, and may require avoidance or adjustment of the supplements. The contraindications may depend on the nature, severity, and stage of the medical conditions or situations, as well as the type, dose, frequency, and duration of the supplements. Some examples of medical conditions or situations that may contraindicate with some supplements are pregnancy, breastfeeding, surgery, bleeding disorders, kidney disease, liver disease, diabetes, hypertension, and thyroid disease.
- Being contaminated, adulterated, or mislabeled. Some supplements may be contaminated, adulterated, or mislabeled, and pose health risks or legal issues. The contamination, adulteration, or mislabeling may be intentional or unintentional, and may involve the addition, substitution, omission, or alteration of the ingredients, amounts, or sources of the supplements. The contamination, adulteration, or mislabeling may be due to poor manufacturing practices, quality control, or regulation, or due to fraud, deception, or negligence. The contamination, adulteration, or mislabeling may affect the safety, efficacy, or legality of the supplements, and may cause toxicity, poisoning, infection, allergy, or drug testing failure.
What You Need to Know Before, During, and After Taking Supplements
Before taking supplements, you need to know:
- Your nutritional needs and status. You need to know your nutritional needs and status, and whether you need supplements or not. You can assess your nutritional needs and status by evaluating your diet, lifestyle, health, and goals, and by consulting your health care provider, dietitian, or nutritionist. You can also use online tools, such as dietary reference intakes, dietary guidelines, and nutrient databases, to estimate your nutritional needs and status. You may need supplements if you have a nutrient deficiency, insufficiency, or increased requirement, or if you have a medical condition or situation that affects your nutrient absorption, metabolism, or excretion. You may not need supplements if you have a balanced and varied diet that provides you with adequate and optimal nutrients, or if you have a medical condition or situation that contraindicates with supplements.
- The benefits and risks of the supplements. You need to know the benefits and risks of the supplements, and whether they are worth taking or not. You can learn about the benefits and risks of the supplements by reading the labels, instructions, and warnings, and by researching the scientific evidence, reviews, and testimonials. You can also ask your health care provider, pharmacist, or supplement expert for advice and recommendations. You may want to take supplements if they have proven or potential benefits for your health, wellness, or performance, and if they have minimal or manageable risks or side effects. You may want to avoid supplements if they have no or questionable benefits for your health, wellness, or performance, and if they have significant or unacceptable risks or side effects.
- The type, dose, timing, and duration of the supplements. You need to know the type, dose, timing, and duration of the supplements, and how to take them properly and safely. You can determine the type, dose, timing, and duration of the supplements by following the directions, guidelines, and recommendations, and by considering your individual factors, such as age, sex, weight, activity level, and health status. You can also adjust the type, dose, timing, and duration of the supplements according to your response, tolerance, and results. You may need to take different types of supplements to meet your different nutritional needs and goals, and to avoid nutrient interactions or imbalances. You may need to take different doses of supplements to achieve your desired effects or outcomes, and to avoid nutrient deficiencies or toxicities. You may need to take supplements at different times of the day to optimize their absorption, utilization, or effect, and to avoid interference with other supplements, drugs, or foods. You may need to take supplements for different durations to maintain or improve your nutritional status or condition, and to avoid dependency or withdrawal.
During taking supplements, you need to know:
- How to monitor and evaluate your response and results. You need to know how to monitor and evaluate your response and results from taking supplements, and whether they are working or not. You can monitor and evaluate your response and results by observing your symptoms, signs, and biomarkers, and by measuring your outcomes and goals. You can also use tests, tools, or devices, such as blood tests, urine tests, scales, or monitors, to assess your response and results. You may need to adjust your type, dose, timing, or duration of supplements based on your response and results, and consult your health care provider if you have any questions or concerns.
- How to report and manage any problems or issues. You need to know how to report and manage any problems or issues that may arise from taking supplements, and whether they are serious or not. You can report and manage any problems or issues by contacting your health care provider, pharmacist, or supplement manufacturer, and by following their instructions and recommendations. You can also report any problems or issues to the FDA through the MedWatch program, which collects information about adverse events, product quality problems, and product use errors. You may need to stop or change your supplements if you experience any problems or issues, and seek medical attention if necessary.
After taking supplements, you need to know:
- How to maintain or improve your nutritional status and condition. You need to know how to maintain or improve your nutritional status and condition after taking supplements, and whether you need to continue or discontinue them. You can maintain or improve your nutritional status and condition by eating a balanced and varied diet, exercising regularly, and managing your stress and sleep. You can also follow up with your health care provider, dietitian, or nutritionist, and review your nutritional needs and status periodically. You may need to continue taking supplements if you still have a nutrient deficiency, insufficiency, or increased requirement, or if you still have a medical condition or situation that affects your nutrient absorption, metabolism, or excretion. You may need to discontinue taking supplements if you have achieved your nutritional needs and goals, or if you have a medical condition or situation that contraindicates with supplements.
- How to store and dispose of your supplements safely and properly. You need to know how to store and dispose of your supplements safely and properly, and whether they have an expiration date or not. You can store your supplements safely and properly by keeping them in their original containers, closing them tightly, and storing them in a cool, dry, and dark place. You can also follow the storage instructions and precautions on the labels, and keep them out of reach of children and pets. You can dispose of your supplements safely and properly by following the disposal instructions and regulations on the labels, and by contacting your local waste management agency or pharmacy for guidance. You may need to check the expiration date of your supplements, and discard them if they are expired, damaged, or discolored.
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