Are supplements and vitamins good for you?

More than half of the adults in the United States take supplements. While some of these pills and powders offer important vitamins and minerals, others are useless or harmful. Supplements are considered food—not medicine—so they are sold without approval from the U.S. Food and Drug Administration (FDA). The FDA monitors the claims supplement companies make about their products and any reports of side effects, but only after these items are on the shelf.

The growing mistrust of science and medicine means some people turn to social media influencers and “wellness gurus” for advice. These influencers often promote the sale of branded supplements. Without medical expertise, some of these influencers offer opinions as facts and mislead people about ineffective or dangerous products. In fact, a study found that more than 20,000 visits to the emergency room in the United States each year are related to side effects from dietary supplements, such as heart problems from weight loss or energy supplements.

If you are considering taking a new vitamin, learn how to safely add supplements to your diet.

Understanding supplements

The human body needs specific vitamins and minerals to stay healthy. There are 13 essential vitamins, including A, C, D, E, K and eight different B vitamins. Vitamins help you have a healthy immune system, skin, vision, bones and muscles.

Your body also needs minerals like calcium, iron, iodine, zinc and potassium. Minerals support everything from maintaining strong bones and teeth to preserving energy and fighting off infections.

Since the body cannot produce these vitamins and minerals, we must get them from food. We typically get these essential vitamins and minerals by eating fruits, vegetables, lean meats and whole grains.

When supplements can help

There are several reasons why someone may not be able to get essential vitamins and minerals from food. And some people just need an extra dose to be healthy:

• Certain medical conditions or deficiency syndromes make it hard for some people to absorb vitamins and minerals through food.
• Surgery on the digestive tract can affect a person’s ability to absorb these vitamins and minerals.
• Some people may not eat or have access to the kinds of foods that offer essential vitamins and minerals.

There are also times when taking an added supplement can help you stay healthy or address a need:

• During pregnancy, taking folic acid supplements can decrease the risk of certain birth defects.
• People with heart disease may benefit from taking omega-3 fatty acids from fish oil supplements or by eating fish a couple of times a week.
• People over age 50 may benefit from added calcium and other vitamins as they grow older.

It’s important to talk to your doctor before you begin taking any supplement. The most popular supplement is a multivitamin, which offers an overall dose of necessary vitamins and minerals. These are often made specifically to address the vitamin needs of men, women, children and older adults. While you don’t need to take a multivitamin if you eat a balanced diet, it can offer basic protection.

Avoiding harm from supplements

Read labels

Because the labels can be misleading or make false claims, do not assume supplements listed as “all natural” are entirely safe. There are plenty of natural products that can be harmful.

With so many supplements on the market, not all of them contain what they claim to. If a supplement advertises a treatment for something you want to address, be sure to look for research that supports that claim. Learn how to identify health misinformation and find scientific evidence of a supplement’s effectiveness. Check for peer-reviewed studies rather than sensational claims by a supplement company.

Negative side effects from supplements

Even safe vitamins and minerals can be dangerous if taken in large doses. They can also counteract certain medications you might be taking.

There are some common side effects to be aware of when taking dietary supplements:

• Supplements can cause liver damage. About 20% of liver toxicity cases in the United States are connected to herbal and dietary supplements. As the body’s “filter,” the liver processes harmful toxins, but it can become overwhelmed. While liver damage from supplements is rare, botanicals like turmeric and ashwagandha are linked to this problem.
• Supplements can affect blood-thinning medications. Changes in your vitamin K intake can affect how anticoagulant drugs work. Talk to your doctor about taking vitamin K if you take the medication warfarin (also called Coumadin).
• St. John’s wort can make your body metabolize other medications too quickly. Avoid this supplement if you are taking certain medicines for HIV/AIDS or organ transplant, oral birth control or other drugs.

Dietary and herbal supplements can provide much-needed vitamins and minerals when our diets cannot. However, there are many misleading and ineffective products out there. Before you add a supplement to your diet, discuss it with your doctor, especially if you are taking other medications or undergoing treatment. Read the labels and confirm that a supplement does what it advertises through peer-reviewed research. When in doubt, skip the supplement.