Supplements seem to be everywhere: In stores, on social media and several other online platforms. Do we really need them? Why do we take supplements? Since my FNS Exam is getting closer I decided to write a post about supplements, simply because so many people use them. Approximately one-third of American adults and almost 12% of children ages 4-17 used complementary health approaches in 2012. Almost 18 percent of American adults used a nonvitamin/nonmineral natural product in recent years; fish oil/omega-3s were the most commonly used natural product among adults.* Why do we think we need supplements? Do we really believe everything we see or read on social media nowadays? First of all I’m not saying that I’m against supplements. I take some myself too – but I choose wisely and spend time on reliable sources and scientific evidence rather than believing social media promoters or so called “fitness gurus”.

Dietary supplements are no magic pills and should only be seen as a product that you can add into your already healthy lifestyle. They are no magic pills – they are exactly what their name says a supplement. For example, you are eating already a healthy and balanced diet and life an active lifestyle but sometimes you simple don’t get the adequate amount of e.g. protein in, an easy way to “fix” it might be a protein shake. Some people need supplements, because they have serious medical conditions and their health care professional prescribed it. Others just take them because, you know if that person on social media with that big peach claims the product is safe and healthy of course you have to follow, right? I’m currently studying for my exam to become a certified Fitness Nutrition Specialist (FNS) and therefore I read a lot of books, scientific based studies, do my own research and am skeptical about products, the ingredients and what they promise. Always be aware that it is always better to obtain nutrients from food! Always make sure to talk with your health care professional about taking supplements, the product you want to add into your diet or just overall information on that topic and keep in mind that what might work for others does not necessarily work for you.

How can you choose what you really need? How to shop for supplements?

• Read the ingredients list of each supplement carefully. If you don’t know the ingredient – look it up or ask your health care professional
• Where is the product manufactured? Who is selling the product?
• WHY do you think you need this particular product?
• Is there actual evidence that this product is helping you?
• What is the recommended daily amount of the product?
• Do not self-diagnose any health condition
• Be aware that “megadose” might be harmful or can act as a drug
• Don’t assume that the term “natural” in relation to the product is wholesome or safe
• Be wary of hype, headlines and promises
• Be skeptical and do your own research!

A good start to your own research for current and accurate information are the NIH websites for the NCCIH (http://nccih.nih.gov) and the Office of Dietary Supplements (http://ods.od.nih.gov).

 

*National Institution of Health, National Center for Complementary and Integrative Health 2015