To call it the Wild West would be hyperbolic, but the market for diet products supplements it is not as strictly regulated as the drug market. This leaves consumers more vulnerable to mis-selling of products. It’s important to note that most dietary supplements are safe, but some may pose health risks, especially when taken in high doses.
What are dietary supplements?
The dietary supplement encompasses everything from vitamins and minerals to botanicals and biosimilars (such as so-called “natural male hormones”).
For the most part, however, people use “supplement” to refer to an individual vitamin or mineral preparation or a multivitamin.
The evidence for the benefits of taking dietary supplements is mixed at best.
However, the evidence linking dietary supplements to health problems is accumulating.
READ MORE: Supplements: Warning from experts about supplements that could “increase the risk of heart disease”
Harvard Health provides an overview of studies linking high doses of vitamin supplements to a number of health problems.
The health body begins its evaluation by saying, “Most supplements are safe, but there are exceptions.”
Says:
- High doses of beta-carotene have been linked to an increased risk of lung disease. cancer in smokers
- Extra calcium and vitamin D may increase the risk of kidney stones
- High doses of vitamin E can lead to race caused by bleeding in the brain
- Vitamin K may interfere with anticoagulant effects of anticoagulants
- Taking large amounts of vitamin B6 for a year or more has been associated with nerve damage that can affect body movements (symptoms often go away after supplements are stopped).
It is important to note that supplements may play an important role for some high-risk groups.
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“For example, adults diagnosed with osteoporosis may need additional vitamin D and calcium beyond what they get from their usual diet,” explains Harvard Health.
The health body adds: “Supplements may also help people with Crohn’s disease or celiac disease, conditions that make it difficult to absorb certain nutrients. People who are deficient in vitamin B12 almost always need a supplement.”
What the FDA Says
The US Food and Drug Administration (FDA) recently released safety guidelines for dietary supplements.
The following are discouraged:
- Combining supplements and using supplements with medications (either prescription or over-the-counter) can land you in the danger zone. Substituting supplements for prescription drugs.
- Taking too much of some supplements, such as vitamin A, vitamin D, or iron
- Some supplements can also have unwanted effects before, during, and after surgery. So be sure to tell your health care provider, including your pharmacist, about any supplements you’re taking.
According to the NHS, most people do not need to take vitamin supplements and can get all the vitamins and minerals they need from a healthy, balanced diet.
“Many people choose to take supplements, but taking them in excess or for too long could be harmful,” warns the health body.
How to get a healthy and balanced diet
A balanced diet means eating a wide variety of foods in the right proportions and consuming the right amount of food and drink to achieve and maintain a healthy body weight.
The Eatwell Guide shows that to have a healthy and balanced diet, people should try to:
- Eat at least five servings of a variety of fruits and vegetables every day.
- Base meals on foods that are high in fiber and starch, such as potatoes, bread, rice, or pasta.
- Have some dairy or dairy alternatives (like soy drinks)
- Eat some beans, legumes, fish, eggs, meat, and other protein.
- Choose unsaturated oils and spreads, and eat them in small amounts.
- Drink plenty of fluids (at least six to eight glasses a day).
“If you have foods and drinks that are high in fat, salt and sugar, have them less often and in small amounts,” says the NHS.
According to the health body, you should try to choose a variety of different foods from the five main food groups to get a wide range of nutrients.
“Most people in the UK eat and drink too many calories, too much saturated fat, sugar and salt, and not enough fruit, vegetables, oily fish or fiber.”
The Eatwell Guide does not apply to children under two years of age because they have different nutritional needs.
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