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Dietary Supplements 101 Introduction Donna sees Lisa in the mall and is impressed by her new, lean figure. Donna approaches Lisa and says, “Wow, Lisa you look great. What are you doing?” Lisa replies, “ I’m taking Chromium before my workout and I’ve lost about 15 pounds in no time.” Donna is fascinated by the whole supplement craze and her conversation with Lisa convinces her to purchase some for herself. Donna proceeds to the local health food store and is overwhelmed by all the recommendations on the latest pills, gels, and powders available that seems to offer “miracle” results. After purchasing several products, Donna begins to wonder if she really needed these supplements at all. That evening, she hears an evening news report warning consumers about the array of dietary supplements on the market and their potential negative effects on the body. She recalls that one of the supplements referenced is the same one she just purchased. A Lucrative Industry It seems as if everyone knows at least one person who uses dietary supplements or herbal remedies religiously. Did you know that Americans spend over $13 billion on dietary supplements ranging from vitamins to more herbal products like ginkgo biloba, kava kava and St. John’s wort? In fact a recent survey conducted showed that 49% of interviewees had used a supplement within the past year and 24% used them regularly. The sad fact is that the majority of people who use supplements are really on their own. Authoritative information on the safety and effectiveness of dietary supplements is limited. Fortunately, the Food and Drug Administration (FDA) has recently made strides in this area by publishing a final ruling this year that defines the types of claims supplement manufacturers can make about their products. What Exactly are Dietary Supplements? Dietary supplements extend far beyond the typicaldiet pill (e.g. Dexatrim) conception most people have. Let’s start withthe basics of dietary supplements. According to the Dietary SupplementHealth and Education Act (DSHEA) of 1994 a dietary supplement isdefined as any product intended for ingestion as a supplement to thediet. This includes:
What Should I Look for in a Dietary Supplement? As a general rule, don’t expect a dietary supplement to take the place of eating healthy. The key here is to focus on maintaining a healthy, balanced diet. (Refer to our article on Nutrition and Weight.) Your goal should be to eat enough fruits and vegetables, bean, whole grains, and low-fat dairy, poultry and fish in order to satisfy your daily requirements of vitamins and minerals. Because on average, women eat less than men, they may need supplementation to make up for some vitamins and minerals not received through food. If you desire or need additional supplementation, here are some general things you should consider: Look for multivitamins that have 100 percent of the following vitamins: vitamins A, B-1 (thiamin), B-2 (riboflavin), B-6, B-12,C,D,E, folic acid and niacin. In addition, look for one that has some vitamin K. If you’re over 50 look for a multi-vitamin with 25 micrograms (mcg) of vitamin B-12. Get a minimum of minerals like zinc, copper and chromium Consider taking calcium and selenium separately Avoid excess – too much vitamin B-6 (> 200 milligrams) may cause nerve damage. Additional dietary supplements such as ginkgo, St. John’s wort and others must be used cautiously since there may be harmful side effects especially if you take other medications. Identifying Fraudulent Products As a consumer, you must be on the lookout for fraudulent products and there are a lot out there! Fraudulent products can be identified by the claims made in their labeling. According to the National Council Against Health Fraud, some possible indicators of fraud are: Product claims that use words like, “breakthrough,” “miracle cure.” Claims that a product is backed by scientific studies or trials without any supporting information or references Claims that there are no side effects How to Protect Yourself So how do you know what dietary supplements to buy? In fact where do you start? First and most importantly, you should always inform your physician of any addition of a dietary supplement to your diet. This is especially important for those of you who are pregnant or breastfeeding, chronically ill, elderly, under 18 or taking prescription or over-the-counter medications. Second, supplements made by a nationally known manufacturer are more likely to display the U.S.P. (U.S. Pharmocopoeia) notation which show that the manufacturer met predetermined standards for quality. Third, educate yourself on dietary supplements. Read product labels, follow directions and note all warnings. If you need additional information, contact the product manufacturer. Empowerment Points When considering dietary supplements, ask yourself, “What is my reason for taking dietary supplement?” Depending on your answer, (lose weight, feel better) you will be able to set realistic expectations of your chosen product. Don’t expect miracles with dietary supplements. Instead, focus on maintaining a healthy lifestyle through healthy eating and physical activity. Stay up to date on the latest trends in supplementation and new legislation. References: 1. For further information, check out these websites: 2. Kurtzweil, Paula. An FDA Guide to Dietary Supplements, U.S. Food and Drug Administration: FDA Consumer, September – October 1998; Revised January 1999 3. Liebman, Bonnie. Multiple Choice, How to Pick a Multivitamin, Nutrition Action Health Letter. Center for Science in the Public Interest. Volume 27/ Number 3, April 2000 4. Overview of Dietary Supplements. U.S. food and Drug Administration, Center for Food Safety and Applied Nutrition, May 1997; Updated April 1999 5. The Johns Hopkins Medical Letter, Health After 50. Volume 12, Issue 2, April 2000 Valerie Cummings-Merriweather RTT, MHA |
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