Q: How can I make good choices with all the vitamin/mineral supplements on the market today?
Answer from Kimra Hawk, R.D., L.D., Outpatient Dietitian, and Terese Scollard, R.D., L.D., M.B.A., Regional Clinical Nutrition Manager: Choosing to take vitamin/mineral supplements can be a wise decision that benefits your health or you could be wasting your money on products that you don’t need. Some supplements may even cause you unexpected problems. To be a savvy supplement user, keep the following tips and resources in mind before you make a purchase.
First, be realistic. Vitamin/mineral supplements are intended to supplement what you eat, not replace entire food groups that are important to a healthy diet. Food is the best way to get the nutrients you need as it packages them together the way nature intended. To keep from overdoing it, check the Supplement Facts Label on products and choose one that provides no more than 100 percent to 200 percent of the daily recommended amounts (%DV). With all the different foods we eat, including fortified products, supplementing less than 100 percent would still be plenty for the average healthy person.
Second, don’t be fooled by the advertisements and hype around vitamin/mineral supplements. Companies spend billions of dollars trying to convince you that you need special products. Inexpensive generic store brands will do the job just as well. Look for the United States Pharmacopeia (USP) seal, which guarantees the product is free of contaminants and contains the active ingredient(s) in the amount listed on the label. The USP seal does not, however, certify that a product is safe, nor does it prove that it is beneficial.
Third, don’t assume that even if a product doesn’t help you, at least it won’t hurt you. Makers of dietary supplements aren’t required to list warnings about potential adverse side effects on the labels of their products. Vitamin/mineral supplements can interfere with prescription and over-the-counter medicines and cause you harm. For example, Coumadin (a prescription drug), aspirin and vitamin E can each thin the blood. If you take any of these products together, you increase your risk of internal bleeding.
Important reminders: If you’re undergoing surgery, including elective surgery, inform your doctor about the supplements you use. If you’re pregnant, nursing a baby or have a chronic medical condition, like diabetes, high blood pressure or heart disease, always consult your doctor before you purchase or take any supplements.
For reliable information on vitamins, minerals and other supplements, visit reputable sites on the Web:
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The Office of Dietary Supplements supports scientific research in the area of dietary supplements and makes the results available to the public. Fact sheets on dietary supplements are available at no charge. |
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ConsumerLab.com provides independent test results and information to help consumers evaluate health, wellness and nutrition products. |
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November 2003
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