Many individuals take supplements to improve their health, but taking too much or for too long could be detrimental. The Department of Health and Social Care suggests certain supplements for certain groups of people who are at risk of a deficiency. For instance, everyone should consider taking a daily supplement containing 10 micrograms of vitamin D during the fall and winter. Nevertheless, research has demonstrated that multivitamins do not reduce the risk of heart disease, cancer, cognitive impairment or premature death.
If your doctor says you need more of a specific nutrient than you can get from food, a single-ingredient pill may be enough. It is essential to note that some supplements may increase the risk of bleeding or, if taken before surgery, may alter the response to anesthesia. If you are exposed to the sun at noon during the warmer months and regularly eat foods rich in vitamin D, such as fatty fish, eggs, and fortified dairy products, you probably don't need to take a supplement. It is also important to research supplements on trusted government sites such as the Food and Drug Administration, the Office of Dietary Supplements at the National Institutes of Health, and the National Center for Complementary and Alternative Medicine. When the FDA discovered that the samples tested contained vitamins A and D in concentrations many times higher than the recommended daily amounts, it issued a warning to consumers.
If you are already getting the recommended amount of nutrients by eating a variety of fruits, vegetables, grains, dairy products and proteins, consuming nutritional supplements has little or no added benefit. Fabricant has said that dietary supplements with prescription drugs are the biggest threat to consumer safety. The FDA receives far more reports of serious problems with prescription drugs than about supplements. Dietary supplements come in a variety of forms including tablets, capsules, gummies and powders as well as energy drinks and bars. Children ages 6 months to 5 years should take vitamin supplements containing vitamins A, C, and D every day.
However, it is important to note that the FDA does not require supplements to undergo rigorous testing for safety and effectiveness in the same way that drugs are tested. High folate intake can hide vitamin B12 deficiencies. Too much vitamin C or zinc can cause nausea, diarrhea, and stomach cramps. Excess selenium can cause hair loss, gastrointestinal disorders, fatigue, and mild nerve damage. It is not difficult to get more than 1000 micrograms of folic acid a day (the safe upper limit for adults) from fortified foods and supplements on a regular basis. If you think you've had an adverse reaction to a dietary supplement, tell your healthcare provider.
