Over 50% of the adults in the United States use dietary supplements to fill gaps in their nutrition or improve their overall health. Older adults have the highest reported use, with nearly 80% of women over the age of 60 reporting the use of at least one dietary supplement daily. Most adults report taking a daily multivitamin, a vitamin D supplement, or omega-3 fatty acids.
Related CE course for nurses: An Overview of Dietary Supplements
Types of dietary supplements
When people talk about taking a dietary supplement, the first one that comes to mind is usually a multivitamin. However, entire stores full of dietary supplements exist. There are nearly endless kinds of supplements that are taken for a variety of reasons. Some of the most common include:
Multivitamin
A multivitamin is a supplement containing several different vitamins, minerals, and other ingredients. They usually contain the recommended daily amounts of most essential nutrients, and some contain more than the recommended amount. A daily multivitamin may be helpful when used to fill nutritional gaps in the Standard American Diet.
Many multivitamins are specifically formulated for certain populations such as women, men, children, athletes, and the elderly. Some manufacturers claim that their multivitamins are formulated for specific purposes such as memory improvement, energy, and fertility. Because there are so many variables in lifestyle and other factors, it is difficult to research the efficacy of such multivitamins.
Omega-3s
Omega-3 is a fatty acid that cannot be synthesized by the body and is primarily found in plants and fish. Humans need these types of fat for cellular function, including cellular signaling and gene expression.
Prenatal vitamins
Prenatal vitamins include high doses of folate and vitamin B-12, which have been shown to reduce the risk of neural tube defects in a growing fetus. Iron is also included in many prenatal vitamins to help combat anemia, but many pregnant women already experiencing nausea cannot tolerate high levels of iron.
Probiotics
Probiotics contain healthy bacteria that the GI tract needs to function well. They are naturally found in fermented foods such as sauerkraut and yogurt. Experts often recommend these foods for people with acid reflux, chronic inflammatory diseases, or other digestive problems. Probiotics and prebiotics are often given to babies with colic or reflux.
Protein supplements
Protein powders are often used by people trying to build muscle or lose weight. They are also helpful for patients who have been hospitalized or immobilized for extended periods and those who have deep or slow-healing wounds.
Safety and regulation of dietary supplements
While most supplements are considered safe, the regulations on them are much looser than those for prescription medications. They do not need FDA approval before being sold in a store or supplement shop. The only criterion that must be met for something to be sold as a supplement is:
- Not represented as conventional food
- Labeled as a dietary supplement
- Intended for ingestion
- Contains dietary ingredients
- Intended to supplement the diet
There are no regulations regarding the amounts of certain vitamins and minerals that should be added or what fillers can be used in the supplement. It is important for consumers to look carefully at ingredient lists and research the type of supplement they choose to take.
Related CE course for nurses: Challenges in Managing Foodborne Illness: A Public Health Concern
Quality considerations
Since there are few regulations surrounding supplements, consumers must exercise caution when choosing a supplement. Manufacturers often label their products as “all-natural,” “organic,” “heart-healthy,” “brain-boosting,” or other catchy and healthy-sounding phrases. This does not mean that they are any more or less healthy and safe than other supplements on the market.
Dietary supplement safety
In addition to looking up ingredients and researching the manufacturer, patients who use prescription medication need to be especially cautious when using supplements. Antidepressants, blood-thinning medication, and anti-seizure medications must be kept within a tight therapeutic range, and supplements can make the drugs more or less effective than intended.
Counsel patients taking any prescription medication on the effects of adding a supplement to their diet. While most supplements are safe and a general multivitamin is usually okay, it is best to check with a healthcare provider or pharmacist before adding any kind of vitamin.
Efficacy
Experts at Johns Hopkins University state that a good diet full of fruits, vegetables, whole grains, and meats is superior to taking a multivitamin. Their research showed no difference between the heart health and cognitive function of those who take daily supplements and those who do not.
Other research backs this up, with most studies showing very little, if any, benefit from taking a multivitamin. Some reports indicate that those who take a multivitamin tend to be healthier. However, this is primarily due to the fact that they are usually more health-conscious and have a healthier diet and lifestyle overall.
However, there are exceptions for special needs populations. Pregnant mothers, for example, should take a prenatal vitamin containing folic acid. This decreases the risk of neural tube defects in their growing fetus. Similarly, post-menopausal women can decrease their incidence of osteoporosis by taking a daily supplement of calcium and vitamin D. Those struggling with iron-deficiency anemia should take an iron supplement.
