Test Your Knowledge

The most important questions concerning supplement use depend on a variety of factors. However, health professionals usually recommend that people receive adequate nutrients from foods instead of from supplements.

Optimal supplement usage may depend on a person’s current diet and stress levels, individual body size and tolerance levels. It may also depend on age, current health status and any temporary conditions (e.g., cold, flu). What time of day to take a supplement may depend on the type (e.g., stimulants should not be taken before bedtime, and supplements that may upset the stomach should be taken with meals).

Consumers are advised to consult their physician or a registered dietitian before using any type of supplement. Certain supplements may interfere with medications (both prescription or over-the-counter), other supplements, foods or beverages, and certain medical conditions. Lifestyle habits (e.g., smoking, alcohol use, level of physical activity) may also affect supplement use. A physician or registered dietitian may be able to offer the best advice as to which supplements may be right for a particular person.

Additional consumer advice regarding supplements includes:

• Read label carefully. Know what is contained in the supplement and what effect it has on the body before using it. This is especially true for people with allergies or food intolerances. Certain supplements may contain ingredients from potential allergens (e.g., shellfish, gluten, milk products).
  
  
• Get more information. Contact the supplement manufacturer for information on their product, such as substantiation of its product claims and product safety.
  
  
• Beware of claims that are too good to be true. Supplements cannot diagnose, treat or cure any disease. Any claims to this effect should be questioned. Supplements that promise miracle cures (e.g., lose weight without exercise or dieting) should not be believed.
  
  
• Purchase reliable brands.  Because most product claims and safety for supplements are the responsibility of the product manufacturer or distributor, purchasing reliable brand name supplements may result in a better quality product, although it is not guaranteed.
  
  
• Avoid megadose supplements. There is little evidence that more than the recommended daily value (e.g., 500 percent daily value) of nutrients provides “extra” protection against disease. In addition, high levels of nutrients may build up in the body and cause toxic effects, especially fat soluble vitamins (A,D,E,K). Consumers are advised to purchase supplements that do not contain more than 100 percent of the daily value for any one nutrient.
  
  
• Check expiration dates. Supplements, like drugs, may lose potency over time.
  
  
• Ignore “natural” or “organic” claims. Dietary ingredients in supplements may be synthesized (put together) organically (e.g., in the plant that originally contained the chemical) or inorganically (e.g., in a lab). However, no matter where the synthesis takes place, the body uses the ingredient the same way. Thus, supplements that claim to be “natural” or “organic” do not mean the product is any more safe or risk-free than inorganic supplements.
  
  
• Use appropriately. Consumers should follow directions on the supplement label, and should be careful not to overuse the product because it may be toxic in large amounts.
  
  
• Store safely. Supplements should be stored in a cool, dry place. They should also be kept out of reach of children to avoid accidental ingestion and possible overdose.
  
  
• Do not use supplements to treat a medical condition. Supplements cannot diagnose, treat or cure any disease. Consumers should consult a physician for proper diagnosis and treatment.
  
  
• Start small. Keep supplement use as simple as possible. Consumers may want to limit supplement use to two or three basic supplements – such as a multivitamin, an antioxidant (e.g., vitamin C or E) and a specialty supplement (e.g., amino acids or enzymes). Which supplements are chosen may depend on a variety of factors and should best be determined by consulting a physician or registered dietitian.  

Many experts recommend purchasing supplements produced in Germany because that country’s supplement regulations are stricter than those currently practiced in the United States.

For the most part, there are no recommended or safe dosage levels that exist for herbs and certain other non-nutrient supplements. These products have not been subjected to regulated research studies designed to determine safe or recommended amounts.

Recommended daily allowances of vitamins and minerals have been developed by the National Academy of Science, Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes are defined as reference values for planning and assessing nutrient intakes of healthy people. There are three types of these reference values:

• Recommended Daily Allowances (RDA). The average daily intake required to meet the nutritional needs for most healthy people (in specific age and gender groups).
  
  
• Adequate Intakes (AI). This value is used when an RDA cannot be established due to a lack of sufficient scientific evidence.
  
  
• Tolerable Upper Intake Levels (UL). The maximum daily intake that can be safely tolerated in most healthy people.