The biggest misconceptions about dietary supplements

Who can resist the allure of good health dietary supplements promise? Just pop a pill(s) and within a matter of weeks, your hair will become thick and shiny, your skin will glow, and you’ll grow impressive biceps without lifting a single weight.

The reason why entire aisles at supermarkets and drug stores are lined with multitudes of dietary supplements is because it’s big business - one in three Americans take at least one a day. Each year the dietary supplement industry brings in billions of dollars of sales from an estimated 90,000 products sold to consumers. Dietary supplements includes not only multivitamins but also extends to herbal products and other botanicals, amino acids, and other substances that may be sold in a pill, capsule, or liquid form.

In 1994, the Dietary Supplement Health and Education Act became law defining a dietary supplement as a product intended to supplement the diet with one or more dietary ingredients, but are not meant to be a substitute for food.

But just how helpful, harmful or worthwhile are they in actually benefitting our health and well-being? To help you sort out the truth behind dietary supplements, here are 8 misconception busters on what you need to know before shopping for any of these products:

Misconception 1: Information found on the labels is science-based

Look closely at just about any dietary supplement label and there is bound to be some claim of the product addressing a nutritional deficiency, supporting health or linked to a particular body function such as bone health or immune function. Even though there can be some benefits gained from certain supplements, the claims on the label are not necessarily backed by scientific evidence. Any product containing a health claim must also include a disclaimer that reads, “This statement has not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.” Action can be taken by the FDA and Federal Trade Commission if a dietary supplement has false or misleading information on the label.

Misconception 2: Herbal supplements are natural, so they are safe

There are many things that help determine if an herb or botanical are safe. This includes their dosage, form, and how they are intended to work in the body. Depending on the herbal product, they can range from mild to powerful and some of them do have interactions with prescription drugs, either increasing or decreasing the potency of the medication.

Misconception 3: I don’t eat a healthy diet therefore taking a multivitamin makes up for that

There is no evidence supporting the use of a multivitamin for people who are already eating a healthy diet. However, for example, people who habitually skip meals, are following a low-calorie diet or restrict intake of certain food groups, or have been diagnosed with a nutritional deficiency, might consider taking a multivitamin supplement. But eating healthy foods is always the best choice to begin with in order to best nourish and supply the human body with the nutrients it requires daily.

Misconception 4: Supplements for weight loss are safe and effective

One of the categories of concern the FDA had regarding supplements is supplements for weight loss. A 2015 study found that many of these supplements contain ingredients that are harmful in high doses. Up to 25 percent of emergency room visits for adverse effects from a dietary supplement were due to weight loss supplements with cardiac symptoms being the main complaint. A warning to consumers is to be leery of supplements for weight loss and seek the advice of your physician or a registered dietitian instead.

Misconception 5: All supplements have been proven to be safe

The majority of the general public believes that dietary supplements are vetted for safety by the FDA. This is a myth. All prescription medications along with over-the-counter drugs must be approved by the FDA before they can be marketed. This is not the case for dietary supplements. The FDA is not authorized to review dietary supplements for safety and effectiveness before they go on the market to be sold to the consumers. However, if a complaint is made or harm has been found linked to a dietary supplement that is already being sold on the market, only then can the FDA take action. The problem is this can take several years before any notification or action is taken.

Misconception 6: Most supplements are useless

To lump all dietary supplements together and claim they only produce “expensive urine” and are useless, is also not correct. There are many people who do have serious deficiencies on vitamins and or minerals such as calcium, vitamin D or potassium, and who will benefit from taking a supplement. There is evidence supporting the value of pregnant women taking a prenatal vitamin and supplementation of specific nutrients for individuals who don’t absorb them well making it necessary for them to use supplements to meet their dietary needs.

Misconception 7: Supplements can be taken anytime of the day

If you take a dietary supplement, check to see if the label recommends taking it at a certain time of day. If not, usually the best time to take one to get the most benefit from it, is to take them during or right after a meal containing fat to promote absorption and to reduce the risk of stomach irritation. This is particularly true for the fat-soluble vitamins of A, D, E, and K. Also some supplements might interact with prescription medications so you may need to take them separately.

Misconception 8: It is best to take “whole food” supplements

Whole food supplements are made of blends of concentrated, dehydrated whole foods, sometimes with added vitamins and minerals. Advocates say that because the nutrients are combined as they are in natural foods, they body can use and absorb them better. But, according to ConsumerLab, there is no clear benefit using supplements made from whole foods. The small doses often used in whole food supplements are unlikely to have much significant health improvements as a gram of dehydrate food might contain trace amounts of naturally occurring nutrients.