Since the 1940s, dietary supplements have become a staple in the daily routines of millions of Americans. Whether trying to fill nutritional gaps, prevent illness, or simply boost overall wellness, many people rely on these supplements for their health benefits. 

But do dietary supplements really work, or are they just a product of clever marketing? In this article, we present the facts regarding nutritional supplements and explore their benefits, risks, and whether they live up to the hype.

What Are Dietary Supplements?

Dietary supplements, also known as food supplements or nutritional supplements, are products designed to provide nutrients that may be lacking in your diet. They contain a variety of ingredients, including vitamins, minerals, herbs or other botanicals, amino acids, enzymes, and other substances. 

Supplements are available in different forms, such as tablets, capsules, gummies, teas, powders, candies, energy drinks, and nutrition bars. This variety lets you choose the best option for your lifestyle and preferences.

Are Dietary Supplements Good for You?

Although many supplements can improve your health or help manage certain health conditions, it’s important to know which ones are beneficial for you. Some dietary supplements can help you obtain adequate amounts of essential nutrients if your diet lacks variety. 

However, supplements can’t replace the variety of foods that are essential for a healthy eating routine. Despite extensive research on supplements (the National Institutes of Health has spent more than $2.4 billion studying vitamins and minerals since 1999), scientific evidence is not entirely conclusive.

Healthcare professionals may recommend certain supplements in specific situations where they have proven benefits, such as:

• Folic acid – which decreases the risk of certain birth defects.
• Iron – for treating anemia.
• Calcium – for osteoporosis.
• Calcium and vitamin D – to maintain bone strength and reduce bone loss.
• Omega-3 fatty acids – which might help improve heart health.

You might also benefit from taking supplements when you need extra nutrients, such as during pregnancy or when breastfeeding. Consulting with a healthcare provider will ensure you are taking the right supplements for your specific needs.

Who Needs to Take Dietary Supplements?

In some cases of chronic health conditions, supplements are needed. For instance, in the case of kidney failure, or in the elderly where the body often has trouble absorbing nutrients. This can lead to vitamin and mineral deficiencies that then need to be taken in supplements. 

People suffering from malnutrition or those on restricted diets, such as vegetarian or vegan diets, are also at risk of nutritional deficiencies that supplements can provide. Athletes and those with high physical demands might also benefit from certain supplements to support their increased nutrient needs.

With the rise of BSN to MSN programs online, healthcare professionals are better equipped to understand the complexities of these supplements. 

What are the Side Effects of Dietary Supplements?

Although dietary supplements are readily available over the counter, some supplements can have side effects, cause allergic reactions, or interfere with other medications you are taking, making them dangerous or less effective.

While your body needs a certain amount of each nutrient, higher amounts are not necessarily better. In fact, consuming more than you need can sometimes cause harm. Some supplements can increase the risk of bleeding, or if taken before having surgery, may change the effects of the anesthesia.

Here are some possible side effects of dietary supplements:

• High doses of vitamin B6 may damage the nervous system.
• Vitamin A, C, or E supplements during pregnancy can pose serious risks to the developing baby.
• Vitamin K can interfere with the blood thinner warfarin, reducing its effectiveness in preventing blood clots.
• St. John’s wort can speed up the breakdown of some medications, reducing their effectiveness.
• Vitamins C and E could potentially decrease the efficacy of certain cancer chemotherapy treatments.
• Excessive iron intake can cause nausea and vomiting, and potentially damage the liver and other organs.
• Gingko can thin the blood, increasing the risk of bleeding.

Always consult a healthcare professional before taking any supplements to make sure they are safe for you to use.

What are the Most Popular Dietary Supplements?

With a rising global interest in wellness, health awareness, and longevity, some lesser-known dietary supplements have gained attention. 

According to recent data, the most-searched-for supplements in 2024 are:

1. Mushroom Supplements – claimed to boost the immune system, fight inflammation, and aid in weight loss.
2. Rhodiola rosea –  said to enhance energy, reduce fatigue, and improve mood.
3. NMN (Nicotinamide mononucleotide) – promoted for anti-aging and improving cellular health.
4. Magnesium – known to promote sleep and support healthy digestion.
5. CoQ10 – believed to support heart health and improve energy levels.
6. Creatine Monohydrate – commonly used for gaining muscle and improving performance.
7. Theanine – associated with stress relief and improved focus.
8. Probiotics – known for supporting digestion and the immune system.
9. Omega 3 – promoted for heart health and reducing inflammation.
10. Vitamin K2 – linked to bone health and cardiovascular benefits.

What is the Alternative to Dietary Supplements?

While dietary supplements can help fill nutritional gaps, they should not replace a balanced diet. Nutrients are best obtained from natural food sources. If you want to find out more about whether you’re eating the right amount of nutrients, consult with a dietician who will be able to advise you further. 

In many cases, a nutrient-rich diet will provide all the essential vitamins and minerals your body needs without the need for additional supplements. Key nutrients are best eaten from natural food sources. 

Adopting a healthy, varied diet, such as the Mediterranean diet, can provide all the essential vitamins and minerals your body needs. This diet emphasizes fruits, vegetables, whole grains, lean proteins, and healthy fats, all of which contribute to overall well-being.

Take a deep dive into your dietary needs and make sure you’re eating a healthy balanced diet that fills you with your daily dose of essential nutrients.

Published by: Holy Minoza