The dietary supplement market is experiencing a surge due to changes in modern lifestyle habits. These include an emphasis on healthy aging and long-term well-being, preventative intervention and therapies, a heightened focus on personal responsibility for health, as well as advertising strategies. According to the National Health and Nutrition Examination Survey, in 2011–2012, while 52% of adults reported taking some form of supplement, 31% of adult participants reported taking multivitamins.
For the typical consumer, the boundaries between medications and supplements are becoming increasingly blurred. This is often due to deceptive marketing tactics and ambiguities in legislative and regulatory frameworks.
The term “dietary supplement” can be broadly classified as a product that is consumed by mouth and contains dietary ingredients such as vitamins, minerals, and amino acids, herbal and botanical extracts, which can be used to supplement the diet.
There is an abundance of dietary supplements available on the market, yet there is little scientific evidence to back up the claims made by manufacturers. Most of what we believe to be beneficial supplements are, in fact, myths and are not backed up by research. To help you in making a wise decision regarding the supplements you consume, here are some facts that can help you distinguish between the myths and the facts.
Myth#1: Supplements are Regulated Like Drugs by the U.S. Food and Drug Administration (FDA)
Fact: Supplements aren’t regulated or tested in the same way that a drug is. A drug must be tested for its safety and effectiveness before it can be sold to the general public. Drug labels must disclose potentially dangerous side effects. On the other hand, supplement manufacturers don’t have to prove their safety or effectiveness, and there’s little oversight over the manufacturing process.
Vitamins and supplements are regulated by the FDA as foodstuffs rather than as medications, as they do not diagnose, treat, prevent, or cure any illness. Therefore, clinical trials, inspections, and quality control checks are not required to guarantee the quality, safety, or efficacy of dietary supplements.
Myth#2: Supplements Like Vitamins E and C, as well as Beta-carotene, can Help Prevent Heart Disease and Cancer
Fact: It has not been demonstrated that antioxidants present in supplements have a protective effect on cardiovascular disease or cancer. Initially, laboratory studies indicated that elevated levels of antioxidants may be able to counteract the free-radical damage that is involved in the formation of cancer. However, the majority of human studies do not support this hypothesis. In addition, there is evidence to suggest that the antioxidant beta-carotene may be associated with an increased risk of lung cancer among smokers.
Myth#3: More is Always Better
Fact: Vitamin and mineral supplements are often prescribed without a prescription, leading to the assumption that they are safe to consume at any dosage. However, it is important to note that taking too much of certain vitamins can have a detrimental effect on the body's delicate systems.
For example:
- Taking too much vitamin C can impede the body's absorption of copper, a necessary metal required for the body.
- Too much phosphorus can inhibit the absorption of calcium.
- The body cannot rid itself of large doses of Vitamin A, Vitamin D, and Vitamin K, and these levels can reach toxic levels.
- Excessive consumption of vitamin C or calcium can lead to diarrhea and stomach pain.
- Taking too much Vitamin D over an extended period of time can cause calcium to accumulate in the body, a condition known as hyperkalemia, which can weaken bones and cause damage to the heart and kidneys.
Myth#4: If the Label Says ‘Natural,’ it Must be Safe
Fact: Unfortunately, the term "natural" doesn't mean much when it comes to the safety or quality of a supplement. Although some natural plant compounds have medicinal benefits, there's so much more to it. For example, the roots of dandelion plants are a laxative, whereas dandelion leaves are a diuretic. Dilution is also a factor to consider as to how much remains in the finished product. It may be a small amount, or the extract may be highly concentrated.
Myth#5: It is Safe to Take Supplements Combined with Normal Medications
Fact: Because supplements don’t need a prescription and many of them claim to be natural, there’s a common misconception that they can’t interact with prescription medications. However, research has revealed that many of these supplements contain active ingredients that may interact with other drugs, potentially increasing or decreasing the efficacy of pharmaceutical medications.
In a 2012 study, researchers found interactions and contra-indications associated with herbal and dietary supplements, which revealed a total of 1,491 interactions between herbal supplements and medicinal products. The most common interactions were found in magnesium-containing supplements St. John’s wort, iron, calcium, and ginkgo, had the most interactions.
Myth#6: Supplements are More Beneficial Than Food
Fact: Research has repeatedly shown that people who eat foods that contain a certain nutrient can have a positive effect on their health. However, clinical trials have demonstrated that the nutrient in pills has only a minor impact on chronic diseases and in the worst cases, can cause harm.
For example, vitamin A has been associated with a higher risk of osteoporosis and hip fractures. Additionally, cancer patients are cautioned against taking antioxidant supplements due to the potential to interfere with the treatment process or accelerate the growth of the cancer. Whole foods, such as fruit, vegetables, and whole grains, as well as fish and milk, provide a balanced diet that contains a range of essential nutrients in complex combinations, providing the majority of individuals with the necessary nutrients to maintain optimal health.
Myth#7: Vitamin D Prevents Cancer
Fact: Research has been conducted extensively to determine whether vitamin D may be beneficial in reducing or treating cancer. Despite the extensive amount of research conducted, as per a 2018 research, there is no consensus on the potential anticancer effects of vitamin D.
In 2018, a study was conducted that compared vitamin D supplements to a placebo in a randomized, controlled manner, involving 25,871 participants. The results of the study indicated that supplementation with vitamin D was not associated with a lower rate of invasive cancer.
Myth#8: Probiotics and Prebiotics Cure All
Fact: Probiotics are a type of food or supplement that contains microorganisms. Prebiotics, on the other hand, are compounds that are designed to support gut bacteria. Studies have shown that probiotics may be beneficial for a variety of health conditions, such as reducing diarrhea associated with certain antibiotics and alleviating certain symptoms of IBS. However, there is limited evidence that probiotics and prebiotics are beneficial for health beyond a few specific conditions.
The Final Words
Vitamins, minerals, and antioxidants are essential for good health. However, eating a wide variety of healthy foods will give you adequate amounts of these vitamins and minerals naturally. Other than vitamin D and folic acid, supplements offer little to no benefits to adults. Although the supplement industry is booming, it’s safe to have a proper look at the supplements before using them. If you are thinking about taking supplements but also have an existing medical condition, consult with your doctor first.