It’s a hyperbola to call it the Wild West, but the dietary supplement market isn’t as tightly regulated as the pharmaceutical market. This makes consumers more vulnerable to mis-sold products. While most dietary supplements are safe, it is important to note that they can pose a health risk, especially when taken in high doses.
What are dietary supplements?
Dietary supplements include everything from vitamins and minerals to plants and biosimilar products (such as the so-called “natural androgens”).
But most of the time, people use “supplements” to mean the preparation of individual vitamins or minerals or multivitamins.
Evidence of the benefits of taking dietary supplements is mixed at best.
However, there is accumulating evidence linking dietary supplements to health problems.
Read more: Supplements: Expert warnings about supplements that may “increase the risk of heart disease”
Harvard Health provides an overview of studies linking high-dose vitamin supplements to many health problems.
Health groups say, “Most supplements are safe to take, but there are exceptions,” he said before the assessment.
It says:
- High doses of beta-carotene are associated with an increased risk of lung cancer in smokers
- Extra Calcium and Vitamin D May Increase Risk of Kidney Stones
- High doses of vitamin E can cause strokes caused by bleeding in the brain
- Vitamin K can interfere with the anticoagulant effect of anticoagulants
- Taking large doses of vitamin B6 for more than a year is associated with nerve damage that can impair physical activity (the symptoms often go away when the supplement is stopped).
It is important to note that supplements can play an important role for high-risk groups.
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“For example, an adult diagnosed with osteoporosis may need additional vitamin D and calcium in excess of what is available from a normal diet,” explains Harvard Health.
Health groups add: “Supplement also helps people with Crohn’s disease, celiac disease, and conditions that make it difficult to absorb certain nutrients. People with vitamin B12 deficiency almost always need supplements.”
What the FDA says
The US Food and Drug Administration (FDA) recently published safety guidelines for dietary supplements.
I advise you on the following:
- Combining supplements or using supplements with medications (prescription or over-the-counter medications) can put you in a danger zone.Use supplements instead of prescription drugs
- Excessive intake of supplements such as vitamin A, vitamin D, and iron
- Some supplements can also have unwanted effects before, during, and after surgery. Therefore, be sure to notify your healthcare provider, including your pharmacist, about the supplements you are taking.
According to the NHS, most people do not need to take vitamin supplements, and a healthy and balanced diet will give them all the vitamins and minerals they need.
“Many people choose to take supplements, but taking too much or taking them for long periods of time can be harmful,” the health group warns.
How to achieve a healthy and balanced diet
A balanced diet means eating a variety of foods in the right proportions and eating the right amount of food and drink to achieve and maintain a healthy weight.
Eatwell guides show that in order to have a healthy and balanced diet, people should try the following:
- Eat different fruits and vegetables at least 5 times daily
- A diet based on high-fiber starchy foods such as potatoes, bread, rice and pasta
- Prepare dairy products or alternatives to dairy products (such as soy milk)
- Eat legumes, legumes, fish, eggs, meat and other proteins
- Choose unsaturated oils and spreads and eat small amounts
- Drink plenty of water (at least 6-8 glasses a day).
“If you have foods or drinks that are high in fat, salt and sugar, reduce these frequencies to smaller amounts,” says the NHS.
According to health organizations, you should strive to choose a variety of different foods from the five major food groups in order to obtain a wide range of nutrients.
“Most people in the UK have too many calories, too much saturated fat, sugar and salt, and lack of fruits, vegetables, oily fish and fiber.”
Eatwell guides do not apply to children under the age of 2 due to their different nutritional needs.
