It's no secret that more and more people are taking dietary supplements these days. In fact, according to a report from the National Center for Health Statistics, as many as 57.6% of American adults take some form of supplements like multivitamins, mineral supplements, herbal supplements, or some other type of product.
With so many people taking supplements, you might wonder if you should take them too. After all, if that many people are doing it, there must be something to it, right? Not necessarily. While supplements can certainly have some benefits, they shouldn't be relied upon as the sole source of nutrients and vitamins. Here's why.
The FDA Doesn't Regulate Supplements
One of the main reasons you shouldn't rely on food supplements alone is that the FDA doesn't regulate them like food and drugs. The FDA does not approve dietary supplements before they hit store shelves, meaning there's no guarantee that they even contain what they claim to contain.
Some supplements have been found to contain dangerous ingredients that aren't listed on the label at all. A few years ago, 86 dietary supplement products were recalled due to undeclared active pharmaceutical ingredients. Another study also revealed that nearly 300 dietary supplement products were recalled due to undeclared allergens. So while you might think you're taking a harmless vitamin C supplement, you could be taking something much more dangerous without even realizing it.
Supplements Can Be Dangerous When Taken Without Prescription
Speaking of danger, another reason why you shouldn't rely on food supplements alone is that they can be quite dangerous. This is especially true when it comes to fat-burning and weight-loss supplements. There are several reasons why these types of products are so dangerous. For one thing, they often contain stimulants like caffeine and guarana that can cause increased heart rate and blood pressure, insomnia, anxiety, and other health problems.
They also often contain unproven ingredients like green tea extract and garcinia Cambogia, which interact with other medications you might be taking. And because the FDA does not regulate them, there's no way to know exactly what's in them until it's too late.
Another supplement with potential dangers is fish oil. Fish oil supplements can contain high levels of mercury, which can be toxic. While fish oil has been touted for its health benefits, it can also thin your blood, increase your risk of bleeding, and lower your HDL (good) cholesterol levels. So while it might have some benefits, it's not something you should take without talking to your doctor first.
You Might Not Need Supplements at All
Another reason you shouldn't rely on food supplements alone because you might not need them. You're probably getting all the nutrients you need if you eat a well-balanced diet with plenty of fruits, vegetables, healthy fats, whole grains, and lean proteins. And if you're not sure you're getting enough of a certain nutrient, you can always talk to your doctor or a registered dietitian.
Additionally, when you eat whole foods rather than taking supplements made from those foods (such as juicing), your body can better absorb the nutrients they contain. This is because whole foods still contain all of their natural enzymes intact. In contrast, supplements do not-meaning your body must work harder to break down and absorb the nutrients in them (if it can).
There's also the chance you could take too much of a certain nutrient if you take supplements. For example, taking more than 2,000 IU of vitamin D daily can cause calcium to build up in your blood, leading to kidney stones and other health problems. So even if you are deficient in a certain nutrient, it's important to talk to a doctor before taking supplements.
Supplements aren't a Substitute for a Healthy Diet
Finally, one of the most important reasons you shouldn't rely on food supplements alone is that they aren't a substitute for a healthy diet. No matter how many vitamins and minerals you take in pill form, you'll never get the same benefit from eating healthy foods like fruits and vegetables. This is because whole foods contain vitamins and minerals, fiber, antioxidants, and phytochemicals-all essential nutrients that play an important role in keeping your body healthy.
Always Consult a Physician
If you feel like you're having problems with your health, talk to your doctor before taking any supplements. It's always better to be safe than sorry. If you need to take medications, your doctor can help you determine which ones are the best for you and ensure that these are from a reputable pharmaceutical distributor.
In the End
While dietary supplements can certainly have some benefits-especially when filling nutrient gaps-they shouldn't be relied upon as the sole source of nutrients and vitamins. They can be quite dangerous (especially fat-burning and weight-loss supplements) because they aren't a substitute for a healthy diet. So if you're thinking about starting to take dietary supplements or if you're already taking them regularly, remember to do so with caution-and always consult your doctor first. Or better yet, switch to a healthy diet.