Dietary Supplements: Beneficial or Overhyped?
Can dietary supplements enhance your health? Some might, but the best way to get essential vitamins and minerals is through a balanced diet.
**Understanding Supplements**
Many supplements claim to improve health, but it's important to ask: Do they work? Are they effective? Are they worth the cost? The best way to ensure you get necessary nutrients is by eating a variety of healthy foods. Consult your primary care provider about your needs.
**Food First Approach**
"Registered Dietitians recommend food first because foods provide a variety of vitamins and minerals, along with dietary factors not found in supplements," says Penny Kris-Etherton, Ph.D., R.D., from Pennsylvania State University. Foods offer bioactive compounds and dietary fiber that supplements often lack. Some vitamins, especially fat-soluble ones, are better absorbed when taken with food containing fat.
**Consult Your Health Provider**
Supplements can support health but aren't substitutes for a nutrient-rich diet. They should be used to complement a healthy eating pattern and only on the advice of a physician or dietitian. The 2020-2025 Dietary Guidelines for Americans note that supplements can be helpful in specific situations, such as pregnancy, but emphasize meeting nutritional needs primarily through food.
**Guidelines for Supplement Use**
"A supplement can provide 100% of the daily recommended allowance for vitamins and minerals," says Kris-Etherton. Nutritionists agree supplements are acceptable if dietary intake is insufficient.
**American Heart Association Recommendations**
- **Heart-healthy diet**: Focus on a variety of fruits, vegetables, whole grains, lean proteins (plant proteins, fish, seafood, low-fat or non-fat dairy, nuts, legumes), and limit calories, added sugars, saturated fat, and sodium.
- **Fish intake**: Eating fish, especially omega-3-rich fish like salmon, herring, and trout, at least twice a week can reduce heart disease risk.
- **Avoid certain supplements**: There’s no strong evidence that antioxidant supplements (A, C, E) benefit blood pressure, cholesterol, or smoking cessation. Instead, get antioxidants from fruits, vegetables, whole grains, and plant-based foods.
- **Limit reliance on supplements**: There is insufficient evidence that healthy people benefit from taking vitamins or minerals in excess of daily recommendations. Focus on a balanced diet for optimal nutrient intake.