Choosing the right dietary supplements can be overwhelming, with countless options available in stores and online. As OhioHealth clinical dietitian Kristi Houser explains, “Dietary supplements are something you add to your diet to improve your health and help you reach your health goals.” Some of the most common supplements people take include fish oil, vitamin D, Omega-3 and everyday multivitamins. If you’re considering adding a supplement to your daily routine, here’s a breakdown of when supplements might be necessary, how to choose the right ones and what to look for on labels when you’re purchasing them.
Why might someone need dietary supplements?
For most people, a well-balanced diet can provide all necessary nutrients. However, certain populations or those with specific health conditions might benefit from supplements. “Pregnant women, for instance, often benefit from prenatal vitamins,” notes Houser. “Additionally, some seniors may need supplements because their appetites can decrease as they age, and they may not get all the nutrients they need through their normal food.”
The best way to assess if you should start taking a supplement is by objectively evaluating your diet and lifestyle. “Look at your health conditions and diet habits,” explains Houser. “If you’re lactose intolerant, for example, you might need a calcium supplement.” Consulting your healthcare provider or pharmacist, and a trusted online resource like Memorial Sloane Kettering’s Cancer Center’s “About Herbs” database, can be helpful in making these decisions, especially if you have specific dietary restrictions or health conditions.
Purchasing the right supplements
When buying supplements, there are a few things to look out for, such as whether it has the correct amount of the vitamin or mineral it claims to have and ensuring the supplement isn’t contaminated. The best way to avoid these issues is to look for certification seals from third-party testing organizations on the bottles. Look for certifications from:
- National Sanitation Foundation (NSF)
- U.S. Pharmacopeia (USP)
- UL Solutions
- Consumer Labs
Houser emphasizes that such seals “help ensure the supplement contains what it claims without unwanted contaminants,” which is crucial for quality and safety. These third-party testing organizations also do a lot of research on supplements. If you’re looking for some of the latest findings on new dietary supplements or benefits of supplements, they can be great research tools as well.
A quality supplement label should include a “Supplement Facts” panel that lists active ingredients, serving size, and other ingredients. Avoid products with unsupported health claims, such as promises to cure diseases. Supplements are intended to support health — not replace medical treatments.
Risks and dosage considerations
Taking too much of certain supplements, like vitamin A or iron, can be harmful. Houser advises sticking to the recommended dose on the label and consulting a healthcare provider if you’re considering exceeding it. Be cautious with interactions between supplements and medications you might be taking. “For example, vitamin K interacts with blood thinners and St. John’s wort can interact with birth control and depression medications, which can impact their effectiveness,” explains Houser.
As your health and dietary needs change, periodically reassessing your supplements is essential. Regular check-ins with a healthcare provider can help ensure your supplements are still necessary and safe. “When exploring supplements, you often have to be an advocate for yourself, performing some background research on your own,” says Houser.
But navigating dietary supplements doesn’t have to be confusing. By understanding your unique needs, consulting professionals and trusted research organizations, and choosing certified products, you can make informed decisions that support your overall health.
Use this chart as a handy guide to help you decide if you should purchase a supplement and add it to your routine.
Note: This chart is not intended to replace guidance from your healthcare provider. Always consult with a dietitian or other healthcare professional before starting any new supplement regimen to ensure it is safe and appropriate for your individual health needs.
