While supplement labels may entice you to buy with big promises like “stress reduction” and “better sleep,” it’s important to be skeptical and do some preliminary research to see if a certain ingredient actually delivers on those promises. The United States Food and Drug Administration (FDA) does not approve of vitamins and supplements; it simply inspects manufacturing practices and intervenes if a certain supplement becomes a public health concern. So some companies make dubious claims and get away with it. A recent consumer review found that 46 percent of supplements do not keep their lofty promises.
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Basically, it pays to be a skeptical Susan when perusing the supplement aisle at the pharmacy. But to get things done a little easier, we spoke with a registered dietitian and supplement researcher Ana Danahy, RDNfounder of Craving for something healthyY Kelly LeVequeCN, holistic nutritionist and bestselling author, to talk about which supplements you should consider adding to your cart and how to determine if a product is really right for you.
3 questions to ask yourself when considering supplementation
1. Can I get this vitamin from my diet instead of taking a supplement?
Dietitians are big fans of telling you to “eat your vitamins,” and Danahy is no exception. “[Everyone] should consider whether there are gaps in their diet that can be filled by food before turning to supplements,” says Danahy. “Whole food nutrients are present in balanced amounts and as part of a complete package with protein, carbohydrates, healthy fats , fiber, antioxidants, etc. These all work synergistically in your body, so always start with a well-balanced diet.” Basically, most people should try to increase their intake of certain foods before turning to a pill to make up the difference.
That said, some people may have difficulty meeting their needs through diet alone, either due to a health condition (such as Celiac Disease) or your particular meal plan. Vegans, for example, have more limited sources of brain-boosting vitamin B12 as it is most commonly found in foods of animal origin. In cases like these, supplementation can be incredibly helpful in closing nutritional gaps. Pregnant people should also take a folic acid supplement and other prenatal vitamins to support your baby’s development and reduce the risk of birth defects.
2. What sparks your interest in this particular supplement?
maybe you heard that 5-HTP can help you calm down a lot when you are mainly stressful or so melatonin can support a good night’s sleep. While there’s often some evidence to support these touted benefits, it’s essential to make sure you’re addressing lifestyle factors that can also contribute to these issues, says Danahy. If work keeps you busy 24 hours a day, for example, can you try stress management strategies like exercise, meditation, gardening, or reading before reaching a supplement? If the answer is “no”, that’s fine, but the question is worth asking.
3. What can my family history tell me about which supplements may benefit me?
“Even if someone is in good health, I would recommend assessing their risk for certain health conditions based on their lifestyle or family history,” says Danahy. “For example, someone with a family history of heart disease and blood pressure that is starting to rise may want to think about omega-3 fish oil, beetroot powder, or certain antioxidants.”
If this sounds like you, ask your doctor what they think about supplementation based on your personal family history. This is not a one-size-fits-all situation.
The 4 supplements to take, according to a dietician and a nutritionist
1. Vitamin D
According to Danahy, most people could benefit from vitamin D. “It’s hard to get enough from your diet unless you eat a lot of salmon, egg yolks, and fortified milk,” she says. “This is also a vitamin that most people are not deficient in, but many people have suboptimal levels.” Vitamin D has many essential functions, including helping your body absorb calcium (which is essential for bone health), reduce inflammation and promoting mental wellness. In other words, it is quite important and worth thinking about.
Recommended daily intake: 600-800 IU per day (15-20 micrograms).
2. Omega-3
If you’re living and breathing right now, you’ve probably heard the hype surrounding omega-3s. “Omega-3 or fish oil is another one I usually recommend for people middle-aged and older. You can help lower blood pressure and triglyceridesbut I also like it because it supports cognitive health and has anti-inflammatory effectssays Danahy. She warns that eat omega-3 source foods—such as salmon, sardines, and fatty fish two to three times a week—will continue to be a better option than supplementation.
Suggested Daily Intake: 1.1 grams for women; 1.6 grams for men (for reference, a 2-ounce serving of farmed salmon contains about 1.5 grams of omega-3)
3. magnesium
“[Magnesium] is involved in more than 300 biochemical reactions in your body, so it helps support everything from bones and muscles to glucose and blood pressure to DNA and RNA synthesis,” says Danahy. “You can take it anytime, but some people feel it. helps them relax at night if they take it after dinner.” The ore is also essential for heart health because it supports the health of nerves, cells and muscles. She recommends magnesium glycinate, a form of magnesium that’s a little easier for the body to absorb. (FYI, magnesium appears in foods including spinach, black beans and almonds.)
Suggested Daily Intake: 310-360 milligrams per day for women (depending on age and pregnancy), and 400-420 milligrams for men (depending on age).
4. A multivitamin
LeVeque, for his part, is a big fan of the multivitamin to cover all his bases. They can be a good way to consume a variety of macro and micronutrients without paying for individual vitamins.
However, there is a caveat: multivitamins come in many varieties, so you will need to consult a doctor, dietitian or other trusted health professional about which combination is best for you based on factors such as your age, diet , current medications and if you are not pregnant. Harvard Health recommends reading the label and choosing one that contains the RDA of your various vitamins and minerals Y features the United States Pharmacopeia (USP) seal of approval on the label (an indication of the purity and strength of a given vitamin).
Suggested Daily Intake: Varies by vitamin.
To summarize: supplements are not as simple as they seem. So if you have nagging questions, be sure to check with your primary care doctor. There’s no use spending a lot at the pharmacy if it doesn’t have a significant impact on your day-to-day health and well-being.
